ITs early and the emails are starting to pour in regarding last night's article on Overload and Burnout ---thanks for reading :)
I've got a long day ahead of me , so i'll toss aside the artistic license of comparing this to a buddy cop drama --- although the 2 do work together
To clarify --- Burnout is not necessarilly sleeping till noon, putting on a dirty t-shirt and then retiring to the nearest bowling alley to while away the day with beer drinking and self loathing ---- burnout can start out as simple as not being able to get enough sleep at night --- or having a nagging feeling of dread when its time to put on your sneakers and get outside or to the gym
Take burnout to the next level and you can slip into adrenal fatigue (Epstein Barr)-- just a few of many symptoms of this are
1) craving simple sugars
2) as i already mentioned -- being tired , but still unable to sleep
3) night sweats
4) extreme lack of motivation
Thats worst case scenario
One way to avoid this is to not look at your training as "your job" -- because unless the income you get to feed your family is derived from your training - its not your job. Its a way for us to gain, and maintain our health and fitness , and we should be able to derive some enjoyment from time to time.
I'm definitely not saying that it should be a tickle-fest everytime you go for a bike ride or a run --- doing things like structured intervals, speed drills and hill repeats are not going to be fun, but have fun with the result -----
I have a friend who opined to me yesterday that he doesn't really think a workout will do you much good unless you push yourself to the brink every time.
I'm not questioning his results -- he does short, higher intensity workouts --- if that works well for him, then carry on ----- I've already been there and done that, and experienced the stress fractures and micro tears in tendons and joints that go along with it
5x3 For You and Me
But we wren't talking about his program, -- we were questioning the effectiveness of the 5x3 program i wrote about a couple of weeks ago and am still personally working with
I have meant to expand a little on 5x3 but havent gotten back to it yet
5x3 is a variation of the decades old 5x5 workout program ---- it was named because it revolved around 5 exercises -- The squat, deadlift, barbell row, bench press, and overhead press.
You dont do all 5 of those exercises in a single workout -- you do 3 of the exercises , for --- you guessed it, 5 sets of 5. NExt session you will work in a different order of exercises , but all based around those 5 common exercises.
I mentioned i do a Zercher squat as opposed to a back squat --- you can mix in a little variety by substituting a military press for an overhead press (similar movement , but in a military press, your heels are together, but in an overhead, they are shoulder width ) , incline bench for flat bench occasionally -- etc. , so long as we are staying within the same family of movements
So what is 5 x 3 again? ---
Easy -- its the same sequence of basic exercises, except instead of doing 5 sets of 5 reps plus warmup sets --- we are doing 3 working sets at 5 reps each (plus a warmup set)
Why do less?
Thats an easy one --- the old 5x5 system is a weightlifting specific program. Its beauty is in its simplicity , but at its core, its a stand alone program , that can be used to supplement other sport-specific work, but it is its own entity -- and the originators and early adopters of this program were of the mindset that this was all you were doing --- 4 times a week -- 5x5 was your training and if you wanted to slip in some cardio work, thats your business --- but never at the expense of the 5x5
By early adopters , i mean folks like Bill Starr, Reg Park, and currently (and most famously) Mark Rippetoe
I am assuming that my friends and colleagues who are reading this are not training to be better weightlifters, they're training to be better humans --- a true 5x5 program that progressively adds weight as it should leaves little room for a post lift trail run, bike ride, or rowing session
I am advocating less volume in the weight room because it is only part of the equation -- the other half is the cardio work outside which is just as important , and not an afterthought ---
What about intensity
There is an age old way to increase the intensity of any exercise program if thats your hang up. Its so simple its almost diabolical
1) increase the weight (duh )
2) decrease rest between sets
3) or both
The tipping point here comes about when form becomes sloppy -If the form gets too sloppy --- stop and re-focus lest you injure yourself
Another more advanced technique that is also simple in theory is rep speed --- focus on getting that weight up forcefully , then control it on the way down ---- using the bench press for example , i see far too many people practically drop the bar a little past lockout so it comes crashing into their chest , all in the name of giving it a little bounce to get the next rep started --- Stop - take a plate off - its too heavy if you have to do that
Just as bad - loading a bar with bumper plates for a deadlift session and letting it slam home -- also giving you a bit more momentum for the next rep -- again - if you have to do this - its too heavy - weights as little as 225 or so can rip shoulders out of socket if handled improperly
A noteworthy advocate of rep speed training is Louie Simmons , of Westside barbell fame---
So thats it
Less work and more rest sounds like a win-win, right? Well, its less volume , but assuming a 4 day a week training schedule with a competition or special event on the weekends , its still quite a bit of work. Asthe weights are only half (or not even half) of the total program
Its also fun to talk about training principles --- but the truth is, the make or break part for many of us is going to be diet and rest
- Training is the , and should be - the "fun part" --- Diet and rest is the long slog we have to deal with 24/7 -- screw up either one and you'll never realize your true potential
Recap-Keep your personal universe in harmony
A quick peek through the blog index will show that i've covered a diverse array of topics that affect us in training , from stress management and depression, to basic goal setting and planning ---- these things i intend to re-visit periodically to keep readers refreshed on these concepts
These are important to our health and well being , although physically they have very little to do with the simple acts of lifting heavy things, or heating up some chicken and broccoli
When you have these things in place and in check and one's personal universe is in harmony, you have a solid platform to build from---- if one or two of these principles is out of whack, then your whole program is as stable as a 2 legged chair
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---- Doug
_______________________________________________________________________________disclaimer: The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice. This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted
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