July 17, 2024 • 25 mins
What if there was a way to finally break through those frustrating lifting plateaus and stop procrastination from sabotaging your fitness journey? Promise yourself lasting progress and discover practical strategies with me, Gus Holland, in our latest episode. We dive into a range of actionable insights, from revitalizing your training routine with new exercises and adjusting sets, reps, and workout orders, to cranking up workout intensity by adding weight or volume. You'll also learn the critical importance of technique and how recording your workouts or seeking expert feedback can protect you from injury and elevate your performance. Plus, we reveal the often-overlooked benefits of deloading or taking a rest week to keep burnout at bay and ensure long-term success.
Achieving peak fitness isn't just about hitting the gym hard; it's also about what goes into your body. This episode delves into the essential role of nutrition and how neglecting it can stall your progress and lead to future problems. Explore methods like progressive overload and resistance bands to push past exercise plateaus and the necessity of accessory work for stabilizing muscles to prevent injuries. We emphasize the value of keeping a detailed workout log and the game-changing influence of professional coaching for personalized guidance. Finally, we tackle the root cause of procrastination, helping you understand and conquer it to embrace the learning process and reach your fitness goals with confidence. Tune in for a wealth of practical advice and insights to transform your fitness journey.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everybody and welcome to another episode of
Way of Life.
I'm your host, gus Holland.
Before I start today's episode,I want to give a big shout out
to the owners of Heat Ups.
This is not an ad.
I just truly love their companyand everything that they've got
going on over there.
Basically, heat Ups is a mealprep company that provides
(00:22):
healthy meals.
Their company provides highprotein meals that are
proportioned in a very healthyway to prevent overeating and
really give you some balancednutrition.
I know I eat their meals veryoften, primarily because of
convenience, but also becauseit's a healthy convenience, so
(00:47):
they are definitely worthchecking out.
They do offer shipping.
You can check out their websiteat heat-upscom or you can visit
them at 4242 Copybridge, suite580 in College Station, texas.
Suite 580 in College Station,texas.
(01:10):
Today's episode is aboutbreaking through plateaus and
beating procrastination.
So firstly, I'm going to coverbreaking through plateaus.
As far as your lifting progressgoes, a good way to tackle that
is varying your trainingroutine.
So say, you have a trainingroutine that you've written
yourself, or maybe you've paidsomebody for it, it doesn't
really matter.
Um, you can alter yourexercises, your sets, your reps
(01:39):
or even just the order of yourworkouts.
Um, you can also flip aroundyour training days, so you could
literally do your programbackwards, you know, or, um,
incorporate an additional legday or an additional arm day or
(02:00):
something, something like that,just to have some form of
variation.
That's a real basic,straightforward approach To, I
guess, expand on that.
You can increase your intensity, which would be adding more
weight to your lifts orincreasing the volume of your
(02:21):
workouts, or increasing thevolume of your workouts.
Another way is to decrease yourrest time between your sets, to
kind of, I guess, put moreworkload or incorporate some
more endurance-based traininginto your training.
(02:45):
I guess the third option is tofocus on weak points.
So if your workout is gettingkind of more stagnant or, you
know, whatever, for any reasonreally, you can either
incorporate an additional day tofocus strictly on weak points,
(03:06):
or you can break it up and addkind of like some weak point.
You know, tackle some weakpoints all throughout the week
as you're training.
So, for example, this could beaesthetic.
So, for example, this could beaesthetic.
(03:28):
It can be strength-related, itcan be flexibility-related,
endurance training, even justspecifically health-related,
like cardiovascular orrespiratory performance,
cardiovascular or respiratoryperformance.
So, whatever your measurementis, I mean muscular.
(03:52):
You know, aesthetic wise, youcould be like oh man, I've been
hitting shoulders.
You know my shoulders have beengrowing really well, blah, blah
, blah, but my rear delts arereally lacking and whatever you
know.
So you can either add someadditional exercises to hit the
rear delts on the days thatyou're doing shoulders.
You can incorporate them reallyjust however you feel
(04:14):
comfortable.
You could even throw in anadditional day, like furthest
away from your shoulder day, um,where you specifically just
target weak points.
So a lot of people that is,their calves and legs cause a
lot of guys uh, kind of tend tofocus on their upper body.
(04:38):
So look into that.
Um.
So another thing to do isimprove on your technique.
So I've said this beforeEnsuring that your form is
correct is not only going toprevent injury but it's going to
create the most efficiency outof the workouts that you know
(05:01):
all of the work that you'reputting in.
So, um, just as like anextremity, if you are performing
a Brent bench press and you're,every Monday, you're hitting
chest and triceps, you know,every Monday, every Monday, and
you're like man, my chest isn'tgrowing, my triceps aren't
growing, my strength isn'tincreasing whatever.
(05:25):
Or even if you're trying tolose weight like you're not
losing weight.
You can really look at yourform.
Even have somebody whether it'sa friend, a coach, a stranger
in the gym that you can tellknows what they're actually
(05:47):
doing.
Just have somebody.
Another thing is, if you're tooembarrassed or whatever, you
can just record yourself todocument your form basically.
So lots of times I I mean I'vedone this, I've recorded myself
(06:11):
and not known that it's like, oh, wow, like I thought my
whatever when I'm doing um,shoulder raises or whatever,
it's not like I was.
My left arm was a tad bit lowerevery time, or you know what,
or whatever I'm doing, I'mactually twisting my wrist a
(06:32):
little bit more over on my rightside or whatever.
And it's like small things likethat that are not only going to
affect your physique in thelong run if you're like a
bodybuilder, but if it truly ispoor form, it's going to
increase your risk of injury andit might stifle your strength
(06:54):
gains as well, just depending onhow bad your form is or what it
is that you're doing incorrect.
And as far as form goes, youcan literally Google this.
There's a million videos onform for different exercises and
everything.
Um.
But yeah, the uh.
(07:16):
The other thing is, um, todeload or take a rest week so I
know people are probablyscoffing right now or just in
general.
Don't like that idea,especially if you're a very
dedicated gym goer and you.
You like that.
Um, consistency and everything.
(07:38):
I totally get it.
Um, the this is especially ifyou are feeling run down, if
you're having trouble whetheryou're having trouble sleeping
or you're finding yourselfneeding more and more rest, if
(08:01):
you're starting to feel justconstantly sore or keep having
little like tinges of like Ooh,like that might be a problem
down the road of like apotential injury or whatever.
You might be over hitting itreally hard for a really long
time, even a week and a half orsomething like that, or more of
(08:31):
like an active recovery typething where maybe only you cut
it way down, you know you'reonly working out a couple of
days a week instead of like fiveor six, or you do the deload,
which is basically reducingintensity and volume to allow
yourself to rest and recovercorrectly.
(08:51):
That also goes withsupplementation.
Like you can like.
Supplements are kind of justlike the cherry on top is kind
of how I like to explain it Likeonce you have your nutrition
and your form and your trainingsplit and your, your rest, um,
(09:16):
everything, everything kind oflike pinned down.
That's that's when thesupplements really like show the
most effect.
I guess so kind of fine-tuningyour supplementation is going to
help you break through someplateaus, but it also might like
(09:39):
.
I know a lot of people thattake multivitamins or all kinds
of supplements or whatever, butthey really been concerned with
or cared about all threesupplements having effect the
(10:14):
same ingredient in each one, soyou're actually getting like way
more of something than youactually should or whatever like
cause you still want to protectyour organs as far as, like,
kidney and liver and everythinggoes.
Um, when, when you're gettingthat into detail, um, if you
(10:36):
like, if you want to get likesuper down to like the nitty
gritty, you can have some bloodwork done and where they can
actually check all of your likevitamin, uh and hydration levels
and everything, and then youcan fine tune from there.
But that that's getting likesuper, uh, super into it.
(10:57):
Um, but I mean nutrition andrecovery are going to play a
massive role in it.
Besides, you know that's atleast 60% of it right there
nutrition and recovery, makingsure you're having enough
calories, protein, othernutrients to support your, your
(11:18):
muscle growth and your recovery,or even just to maintain your
muscle.
Um, because I I know a lot ofpeople like I do not hate on the
running community at all Likethat's cool, if that's, if
that's really really what you,you just like running, then run,
you know that's cool.
But, um, nutrition and health islike super important when, when
(11:44):
cause there there is a point ofdiminishing returns with all
forms of exercise and sports andreally anything you do in life.
Um, so I don't know, I justwant y'all to take care of
yourselves.
Basically, there's a lot ofrunners, there's a lot of
athletes in general that justdon't balance their nutrition
(12:06):
correctly and just end upsetting themselves up for
failure down the road or havingsome major joint or what have
you.
But, um, anyways, back to tobreaking through the plateaus.
Um, another way is progressiveoverload, so that's gradually
(12:29):
increasing the weight orresistance you have in your
lifts.
So super, I mean even supersmall increments can lead to
significant progress over time.
I mean they even they make likehalf pound weights and two and
a half pound weights.
Like that you can add to a barand it might not seem like a lot
(12:50):
, but if you're kind of likealready in that top 5% of
lifters in the world or orwhatever, you uh that that is
going to play a massive role.
Um, yeah, uh, a lot of peopledon't really take into account
(13:13):
the?
Um, the use of resistance bands.
Um, it's, it's popular a littlebit more popular over time
recently but that is one way tovary your training.
Like, you can do the same exacttraining you normally do and
(13:34):
add some resistance band.
You can even lighten the weightand add resistance bands and
that's going to alter thatworkout enough for you to kind
of roll with that and kind ofplay around with that for a
month or several months andprobably see some form of
(13:55):
progress.
See some form of progress, youknow.
So, incorporating accessory workI've kind of already touched on
this a little bit, but focusingon like, like I said, this can
be spread out throughout yournormal workout routine, used as
(14:16):
a, as a warmup or as a cool down, or you can just do it as like
kind of an active rest type ofday.
It depends on what yourschedule is, obviously.
But, um, accessory work is justadding exercises that target
smaller stabilizing muscles thatsupport your main lifts.
Stabilizing muscles thatsupport your main lifts.
(14:42):
So this will help your uh, youroverall strength and
performance, and also willreduce injury risk.
So, like I said, not a lot ofpeople hit their rear uh, hit
their rear delts, um enough andthat is going to help really not
only strengthen your lifts, butit's going to help protect your
(15:03):
shoulder from wear and tear anddislocating and all kinds of
stuff that could happen.
And that's just an example,obviously, thing that almost
nobody does like, and I knowthis from experience just being
in the gym almost nobody tracksand analyzes their workouts.
(15:31):
I say you should always keep adetailed workout log because
that will help you identify thepatterns, progress and your
areas that need improvement.
It will also help you, like Imean you can, you can flip back
like a month ago and see whatyou've improved on the, the
strength you've gained, theweight that you've lost, like
(15:53):
you name it, the, the speed thatyou've gained, depending on
your training.
And having this is not onlycool to look back on in the
future, but it's also going tohelp you adjust your training
plan more efficiently.
So there's a lot less guessworkwhen you know exactly what you
(16:16):
did two weeks ago that may ormay not be working for you when
you know exactly what you didtwo weeks ago, um, that may or
may not be working for you.
So, lastly, I say, um, somethingto look into that isn't
necessarily for everybody butdoes help some, is to consider
coaching or some form ofprofessional guidance.
(16:37):
Um, coaching or some form ofprofessional guidance?
Um, I personally preferin-person trainers.
Um, if you're going to go thatroute, there it's a lot more
more hands-on approach thatwhere they can, like I said,
(17:01):
they can critique your formright then and there they can
help spot you.
They can help.
The best trainers and coaches,in my opinion, teach you as they
coach, like you shouldn't it'skind of like a therapist Like
you shouldn't need that personfor the rest of your life.
You should be able to be taughtas you go and constantly
(17:23):
improve until the point whereyou don't need them anymore.
It's always a good tool to have, but it's not a necessity.
But sometimes an externalperspective, like I said, can
provide insights that you mayhave missed or even just
(17:48):
increase your accountability.
You know, some people just needsome form of additional
motivation or somebody thatreally holds them accountable,
you know.
So these are just a few options.
Those are.
I would say that's the majorityof what you could do to get
(18:13):
past a plateau or increase yourstrength or whatever, or
increase your nutrition, yoursleeping habits, what have you?
In regards to the wholeprocrastination thing and
overcoming procrastination,motivation plays a massive part
in that for a lot of people.
(18:33):
Motivation is oftentimesnecessary for a lot of people to
kind of like break throughtheir cycle of procrastination.
So procrastination isoftentimes just your fear of the
unknown.
(18:53):
You are normally and it's ageneralization but often people
are afraid of failure or afraidof embarrassment, afraid of
hurting themselves or lookinglike they are a fool or don't
(19:14):
know what they're doing.
You know ignorant basically,and it's okay because, like,
everybody is some of that atsome point.
So it's, it's kind of part oflife to accept some of that as
(19:36):
as kind of like inevitable.
Not necessarily with lifting itmight not happen at all, so, um
, but it's, it's kind of, it'spartially out of your control.
I mean, you can.
You can watch all of thelifting videos and and tips and
tricks and training uhtechniques and listen to all the
(19:57):
podcasts, all the way of lifeepisodes, as you want.
Um, that doesn't mean thatyou're going to go into the gym
for the first time and not likeand know exactly what you're
doing all of the time.
I don't know.
(20:27):
15, 20 years, somewhere betweenI don't I'm not going to do the
math right now, but somewherebetween 15 and 20 years of, like
gym experience or whatever youwant to call it.
And yeah, I mean, sometimes youjust like kind of have a brain
fart and forget to hooksomething up to you know, to
your cable machine, or you putthe wrong weight on there or do
the wrong math or whatever.
You know, like it's like stuffhappens and it's okay.
(20:49):
So, um, you're going to be okay, the um, like I've always said
this in previous episodes butlike a lot of the fitness
community is there for you.
Like there are some jerks andstuff like that, but like I'm,
I'm here for you.
Uh, if, if you want to emailthe podcast and even if you're
(21:14):
just asking a question about alift or something, that's cool,
you know, um, spotify, there'san actual place on there to uh
text the show, I believe, andyou can do that.
You can ask a friend to to kindof like be an accountability
buddy or to kind of like takesome of the awkwardness away,
(21:37):
you know, by by being there atthe gym with you if that helps,
helps you, but you know it's,it's going to be all right.
And as far as motivation goes, Imean some.
Some people think some of whatI'm going to say is like
ridiculous or silly or stupid orwhatever, but it works for some
(21:59):
people.
So vision boards were prettypopular back in the day.
They've kind of like lost somefavor or whatever, but it's kind
of the same as like hangingposters up in your wall when
you're a teenager of like chicks, that you like cars, that you
(22:20):
like guys, you want to be likelike whatever your favorite rock
bands or whatever that gets youpumped up.
You know, like those are justexamples.
But, um, a vision board, uh,some form of journal or even
like it's just record keeping ofyour thoughts or, like I said,
your workouts, like some peoplego through their workout log as
(22:43):
motivation because you're likeman, look at the progress I've
made.
Or the opposite, like hey, I'mslacking here, I need to hit it
and hit it harder.
You know, like whatever's goingto work for you.
But, um, some people watch abunch of those videos on on
Instagram and Tik TOK wherethey're talking about how you
(23:07):
know I'm not going to quoteanybody because I'm not hating
on anybody, but some becauseyou'll get.
You'll get in a cycle of justlike constantly like overloading
(23:30):
yourself with that type ofcontent and then it flips on you
and it actually kind of likestarts making you feel bad.
You know, like you're, you'relesser than, or you're not doing
enough or whatever.
So it's cool to use it a littlebit as motivation as as it's
getting you in the gym orworking toward your goals.
So, yeah, other than that,music is a great motivator and
(24:00):
Way of Life has playlistsavailable to you so you can find
those on Spotify.
They're also linked on theInstagram, which is way of life
podcast.
So, anyways, I'm going to wrapit up.
I really really appreciatey'all's patience with these
(24:22):
episodes, your support.
If you like this episode or anyof the other episodes, please
share it with a friend.
That is the number one way toget this podcast out there.
You can check out the pod, theuh the website at um, way of
life podcastcom and yeah,there's some some merch on there
(24:43):
if you want to check out themerch.
But really, like I said, thenumber one way is to share it
with a friend and leave a ratingand review, but I will be
talking to you all very soon.
Obviously, there was a big gap.
There's like a little overtwo-month gap in episodes.
I'm really sorry.
(25:04):
I did finish my bachelor'sthough in that time period, so
I'm super excited about that,and stuff is kind of at least in
my life is kind of.
I'm wrapping up a lot of stuff,so I'm excited to be putting
out a lot more episodes fromhere on out.
(25:25):
But anyways, thanks again forthe support and be talking to
y'all soon.
Hey everybody and welcome to another episode of
Way of Life.
I'm your host, gus Holland.
Before I start today's episode,I want to give a big shout out
to the owners of Heat Ups.
This is not an ad.
I just truly love their companyand everything that they've got
going on over there.
Basically, heat Ups is a mealprep company that provides
(00:22):
healthy meals.
Their company provides highprotein meals that are
proportioned in a very healthyway to prevent overeating and
really give you some balancednutrition.
I know I eat their meals veryoften, primarily because of
convenience, but also becauseit's a healthy convenience, so
(00:47):
they are definitely worthchecking out.
They do offer shipping.
You can check out their websiteat heat-upscom or you can visit
them at 4242 Copybridge, suite580 in College Station, texas.
Suite 580 in College Station,texas.
(01:10):
Today's episode is aboutbreaking through plateaus and
beating procrastination.
So firstly, I'm going to coverbreaking through plateaus.
As far as your lifting progressgoes, a good way to tackle that
is varying your trainingroutine.
So say, you have a trainingroutine that you've written
yourself, or maybe you've paidsomebody for it, it doesn't
really matter.
Um, you can alter yourexercises, your sets, your reps
(01:39):
or even just the order of yourworkouts.
Um, you can also flip aroundyour training days, so you could
literally do your programbackwards, you know, or, um,
incorporate an additional legday or an additional arm day or
(02:00):
something, something like that,just to have some form of
variation.
That's a real basic,straightforward approach To, I
guess, expand on that.
You can increase your intensity, which would be adding more
weight to your lifts orincreasing the volume of your
(02:21):
workouts, or increasing thevolume of your workouts.
Another way is to decrease yourrest time between your sets, to
kind of, I guess, put moreworkload or incorporate some
more endurance-based traininginto your training.
(02:45):
I guess the third option is tofocus on weak points.
So if your workout is gettingkind of more stagnant or, you
know, whatever, for any reasonreally, you can either
incorporate an additional day tofocus strictly on weak points,
(03:06):
or you can break it up and addkind of like some weak point.
You know, tackle some weakpoints all throughout the week
as you're training.
So, for example, this could beaesthetic.
So, for example, this could beaesthetic.
(03:28):
It can be strength-related, itcan be flexibility-related,
endurance training, even justspecifically health-related,
like cardiovascular orrespiratory performance,
cardiovascular or respiratoryperformance.
So, whatever your measurementis, I mean muscular.
(03:52):
You know, aesthetic wise, youcould be like oh man, I've been
hitting shoulders.
You know my shoulders have beengrowing really well, blah, blah
, blah, but my rear delts arereally lacking and whatever you
know.
So you can either add someadditional exercises to hit the
rear delts on the days thatyou're doing shoulders.
You can incorporate them reallyjust however you feel
(04:14):
comfortable.
You could even throw in anadditional day, like furthest
away from your shoulder day, um,where you specifically just
target weak points.
So a lot of people that is,their calves and legs cause a
lot of guys uh, kind of tend tofocus on their upper body.
(04:38):
So look into that.
Um.
So another thing to do isimprove on your technique.
So I've said this beforeEnsuring that your form is
correct is not only going toprevent injury but it's going to
create the most efficiency outof the workouts that you know
(05:01):
all of the work that you'reputting in.
So, um, just as like anextremity, if you are performing
a Brent bench press and you're,every Monday, you're hitting
chest and triceps, you know,every Monday, every Monday, and
you're like man, my chest isn'tgrowing, my triceps aren't
growing, my strength isn'tincreasing whatever.
(05:25):
Or even if you're trying tolose weight like you're not
losing weight.
You can really look at yourform.
Even have somebody whether it'sa friend, a coach, a stranger
in the gym that you can tellknows what they're actually
(05:47):
doing.
Just have somebody.
Another thing is, if you're tooembarrassed or whatever, you
can just record yourself todocument your form basically.
So lots of times I I mean I'vedone this, I've recorded myself
(06:11):
and not known that it's like, oh, wow, like I thought my
whatever when I'm doing um,shoulder raises or whatever,
it's not like I was.
My left arm was a tad bit lowerevery time, or you know what,
or whatever I'm doing, I'mactually twisting my wrist a
(06:32):
little bit more over on my rightside or whatever.
And it's like small things likethat that are not only going to
affect your physique in thelong run if you're like a
bodybuilder, but if it truly ispoor form, it's going to
increase your risk of injury andit might stifle your strength
(06:54):
gains as well, just depending onhow bad your form is or what it
is that you're doing incorrect.
And as far as form goes, youcan literally Google this.
There's a million videos onform for different exercises and
everything.
Um.
But yeah, the uh.
(07:16):
The other thing is, um, todeload or take a rest week so I
know people are probablyscoffing right now or just in
general.
Don't like that idea,especially if you're a very
dedicated gym goer and you.
You like that.
Um, consistency and everything.
(07:38):
I totally get it.
Um, the this is especially ifyou are feeling run down, if
you're having trouble whetheryou're having trouble sleeping
or you're finding yourselfneeding more and more rest, if
(08:01):
you're starting to feel justconstantly sore or keep having
little like tinges of like Ooh,like that might be a problem
down the road of like apotential injury or whatever.
You might be over hitting itreally hard for a really long
time, even a week and a half orsomething like that, or more of
(08:31):
like an active recovery typething where maybe only you cut
it way down, you know you'reonly working out a couple of
days a week instead of like fiveor six, or you do the deload,
which is basically reducingintensity and volume to allow
yourself to rest and recovercorrectly.
(08:51):
That also goes withsupplementation.
Like you can like.
Supplements are kind of justlike the cherry on top is kind
of how I like to explain it Likeonce you have your nutrition
and your form and your trainingsplit and your, your rest, um,
(09:16):
everything, everything kind oflike pinned down.
That's that's when thesupplements really like show the
most effect.
I guess so kind of fine-tuningyour supplementation is going to
help you break through someplateaus, but it also might like
(09:39):
.
I know a lot of people thattake multivitamins or all kinds
of supplements or whatever, butthey really been concerned with
or cared about all threesupplements having effect the
(10:14):
same ingredient in each one, soyou're actually getting like way
more of something than youactually should or whatever like
cause you still want to protectyour organs as far as, like,
kidney and liver and everythinggoes.
Um, when, when you're gettingthat into detail, um, if you
(10:36):
like, if you want to get likesuper down to like the nitty
gritty, you can have some bloodwork done and where they can
actually check all of your likevitamin, uh and hydration levels
and everything, and then youcan fine tune from there.
But that that's getting likesuper, uh, super into it.
(10:57):
Um, but I mean nutrition andrecovery are going to play a
massive role in it.
Besides, you know that's atleast 60% of it right there
nutrition and recovery, makingsure you're having enough
calories, protein, othernutrients to support your, your
(11:18):
muscle growth and your recovery,or even just to maintain your
muscle.
Um, because I I know a lot ofpeople like I do not hate on the
running community at all Likethat's cool, if that's, if
that's really really what you,you just like running, then run,
you know that's cool.
But, um, nutrition and health islike super important when, when
(11:44):
cause there there is a point ofdiminishing returns with all
forms of exercise and sports andreally anything you do in life.
Um, so I don't know, I justwant y'all to take care of
yourselves.
Basically, there's a lot ofrunners, there's a lot of
athletes in general that justdon't balance their nutrition
(12:06):
correctly and just end upsetting themselves up for
failure down the road or havingsome major joint or what have
you.
But, um, anyways, back to tobreaking through the plateaus.
Um, another way is progressiveoverload, so that's gradually
(12:29):
increasing the weight orresistance you have in your
lifts.
So super, I mean even supersmall increments can lead to
significant progress over time.
I mean they even they make likehalf pound weights and two and
a half pound weights.
Like that you can add to a barand it might not seem like a lot
(12:50):
, but if you're kind of likealready in that top 5% of
lifters in the world or orwhatever, you uh that that is
going to play a massive role.
Um, yeah, uh, a lot of peopledon't really take into account
(13:13):
the?
Um, the use of resistance bands.
Um, it's, it's popular a littlebit more popular over time
recently but that is one way tovary your training.
Like, you can do the same exacttraining you normally do and
(13:34):
add some resistance band.
You can even lighten the weightand add resistance bands and
that's going to alter thatworkout enough for you to kind
of roll with that and kind ofplay around with that for a
month or several months andprobably see some form of
(13:55):
progress.
See some form of progress, youknow.
So, incorporating accessory workI've kind of already touched on
this a little bit, but focusingon like, like I said, this can
be spread out throughout yournormal workout routine, used as
(14:16):
a, as a warmup or as a cool down, or you can just do it as like
kind of an active rest type ofday.
It depends on what yourschedule is, obviously.
But, um, accessory work is justadding exercises that target
smaller stabilizing muscles thatsupport your main lifts.
Stabilizing muscles thatsupport your main lifts.
(14:42):
So this will help your uh, youroverall strength and
performance, and also willreduce injury risk.
So, like I said, not a lot ofpeople hit their rear uh, hit
their rear delts, um enough andthat is going to help really not
only strengthen your lifts, butit's going to help protect your
(15:03):
shoulder from wear and tear anddislocating and all kinds of
stuff that could happen.
And that's just an example,obviously, thing that almost
nobody does like, and I knowthis from experience just being
in the gym almost nobody tracksand analyzes their workouts.
(15:31):
I say you should always keep adetailed workout log because
that will help you identify thepatterns, progress and your
areas that need improvement.
It will also help you, like Imean you can, you can flip back
like a month ago and see whatyou've improved on the, the
strength you've gained, theweight that you've lost, like
(15:53):
you name it, the, the speed thatyou've gained, depending on
your training.
And having this is not onlycool to look back on in the
future, but it's also going tohelp you adjust your training
plan more efficiently.
So there's a lot less guessworkwhen you know exactly what you
(16:16):
did two weeks ago that may ormay not be working for you when
you know exactly what you didtwo weeks ago, um, that may or
may not be working for you.
So, lastly, I say, um, somethingto look into that isn't
necessarily for everybody butdoes help some, is to consider
coaching or some form ofprofessional guidance.
(16:37):
Um, coaching or some form ofprofessional guidance?
Um, I personally preferin-person trainers.
Um, if you're going to go thatroute, there it's a lot more
more hands-on approach thatwhere they can, like I said,
(17:01):
they can critique your formright then and there they can
help spot you.
They can help.
The best trainers and coaches,in my opinion, teach you as they
coach, like you shouldn't it'skind of like a therapist Like
you shouldn't need that personfor the rest of your life.
You should be able to be taughtas you go and constantly
(17:23):
improve until the point whereyou don't need them anymore.
It's always a good tool to have, but it's not a necessity.
But sometimes an externalperspective, like I said, can
provide insights that you mayhave missed or even just
(17:48):
increase your accountability.
You know, some people just needsome form of additional
motivation or somebody thatreally holds them accountable,
you know.
So these are just a few options.
Those are.
I would say that's the majorityof what you could do to get
(18:13):
past a plateau or increase yourstrength or whatever, or
increase your nutrition, yoursleeping habits, what have you?
In regards to the wholeprocrastination thing and
overcoming procrastination,motivation plays a massive part
in that for a lot of people.
(18:33):
Motivation is oftentimesnecessary for a lot of people to
kind of like break throughtheir cycle of procrastination.
So procrastination isoftentimes just your fear of the
unknown.
(18:53):
You are normally and it's ageneralization but often people
are afraid of failure or afraidof embarrassment, afraid of
hurting themselves or lookinglike they are a fool or don't
(19:14):
know what they're doing.
You know ignorant basically,and it's okay because, like,
everybody is some of that atsome point.
So it's, it's kind of part oflife to accept some of that as
(19:36):
as kind of like inevitable.
Not necessarily with lifting itmight not happen at all, so, um
, but it's, it's kind of, it'spartially out of your control.
I mean, you can.
You can watch all of thelifting videos and and tips and
tricks and training uhtechniques and listen to all the
(19:57):
podcasts, all the way of lifeepisodes, as you want.
Um, that doesn't mean thatyou're going to go into the gym
for the first time and not likeand know exactly what you're
doing all of the time.
I don't know.
(20:27):
15, 20 years, somewhere betweenI don't I'm not going to do the
math right now, but somewherebetween 15 and 20 years of, like
gym experience or whatever youwant to call it.
And yeah, I mean, sometimes youjust like kind of have a brain
fart and forget to hooksomething up to you know, to
your cable machine, or you putthe wrong weight on there or do
the wrong math or whatever.
You know, like it's like stuffhappens and it's okay.
(20:49):
So, um, you're going to be okay, the um, like I've always said
this in previous episodes butlike a lot of the fitness
community is there for you.
Like there are some jerks andstuff like that, but like I'm,
I'm here for you.
Uh, if, if you want to emailthe podcast and even if you're
(21:14):
just asking a question about alift or something, that's cool,
you know, um, spotify, there'san actual place on there to uh
text the show, I believe, andyou can do that.
You can ask a friend to to kindof like be an accountability
buddy or to kind of like takesome of the awkwardness away,
(21:37):
you know, by by being there atthe gym with you if that helps,
helps you, but you know it's,it's going to be all right.
And as far as motivation goes, Imean some.
Some people think some of whatI'm going to say is like
ridiculous or silly or stupid orwhatever, but it works for some
(21:59):
people.
So vision boards were prettypopular back in the day.
They've kind of like lost somefavor or whatever, but it's kind
of the same as like hangingposters up in your wall when
you're a teenager of like chicks, that you like cars, that you
(22:20):
like guys, you want to be likelike whatever your favorite rock
bands or whatever that gets youpumped up.
You know, like those are justexamples.
But, um, a vision board, uh,some form of journal or even
like it's just record keeping ofyour thoughts or, like I said,
your workouts, like some peoplego through their workout log as
(22:43):
motivation because you're likeman, look at the progress I've
made.
Or the opposite, like hey, I'mslacking here, I need to hit it
and hit it harder.
You know, like whatever's goingto work for you.
But, um, some people watch abunch of those videos on on
Instagram and Tik TOK wherethey're talking about how you
(23:07):
know I'm not going to quoteanybody because I'm not hating
on anybody, but some becauseyou'll get.
You'll get in a cycle of justlike constantly like overloading
(23:30):
yourself with that type ofcontent and then it flips on you
and it actually kind of likestarts making you feel bad.
You know, like you're, you'relesser than, or you're not doing
enough or whatever.
So it's cool to use it a littlebit as motivation as as it's
getting you in the gym orworking toward your goals.
So, yeah, other than that,music is a great motivator and
(24:00):
Way of Life has playlistsavailable to you so you can find
those on Spotify.
They're also linked on theInstagram, which is way of life
podcast.
So, anyways, I'm going to wrapit up.
I really really appreciatey'all's patience with these
(24:22):
episodes, your support.
If you like this episode or anyof the other episodes, please
share it with a friend.
That is the number one way toget this podcast out there.
You can check out the pod, theuh the website at um, way of
life podcastcom and yeah,there's some some merch on there
(24:43):
if you want to check out themerch.
But really, like I said, thenumber one way is to share it
with a friend and leave a ratingand review, but I will be
talking to you all very soon.
Obviously, there was a big gap.
There's like a little overtwo-month gap in episodes.
I'm really sorry.
(25:04):
I did finish my bachelor'sthough in that time period, so
I'm super excited about that,and stuff is kind of at least in
my life is kind of.
I'm wrapping up a lot of stuff,so I'm excited to be putting
out a lot more episodes fromhere on out.
(25:25):
But anyways, thanks again forthe support and be talking to
y'all soon.
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