Shadow Fitness

Struggling with progression in the gym. Use the RPE/RIR tool to monitor your effort level.
I know too many people who just count to the number of reps they are aiming for and then call it a good job. But its not, its just a waste of time. I love the phrase "Get comfortable being uncomfortable". his is when the body is forced to adapt and change.

If you would like more help on how to start off using the RIR tool, then comment or DM the word RIR.

A calorie surplus will help you gain weight. To gain lean mass without adding unwanted fat, you should aim for 2 pounds per month. 3 at a push. This is 0.5/ 0.75 pound increase per week. And don't forget to set that protien goal.

Comment or DM the word "gain" for more about getting into an effective calorie surplus

A review from Phil's technique session that he won from taking part in my gym challenge. Well done again Phil!

I will be running more gym challenges and giving away more "Technique sessions" .james

Using RIR is a good tool to determine how hard each set is.

This can prevent you from under training or over training.

EXAMPLE: Planning to work at a RIR 3? DO TEST IT.

Say you're doing 10 reps at a RIR 3 (3 reps away from failure) this means you have to test the weight and see if 13 reps brings you to failure (RIR 0). If you get more than 3 reps its too light, (or maybe you're too strong) 💪😃 4 more reps would of been RIR 4. If you did manage to squeeze out 3 reps to failure then that is a TRUE RIR 3.

Hopefully you get the picture. It may take a while to get used to this tool but once you understand it and can actually feel and tell yourself how hard you're working its a win!

QUICK TIP!
"Not feeling good today, I'll hit the same weights but at a RIR 4". This is a great call. Rather than going lighter and hitting failure (RIR 0) at a higher rep range. (Which I hear a lot of).

Without it you may aswell not bother.

You've ate well, you're well hydrated, took some pre work out and you've got your gym plan... but you just didn't work hard enough.

I see it now and then, people doing there sets and the last rep looked just as easy as the first one. I had to ask if they were warming up but it turns out its their actual set.

Trying to build muscle with little effort is not going to get you the results. It needs to be INTENSE.

Im not saying every set has to be to failure but it will need to be close to it. The last set should be pushed that little bit more to complete failure without breaking form.

Start off your new year with a PLAN!

Get yourself a workout programme to help you head in the right direction.

Grab a pre made or a tailored plan.

For a tailored plan expect a 15 minute call to gather up some information or a short meet and greet in the gym.

#2022 #

DONT FEEL AS STRONG AS OTHERS IN THE GYM?

DONT FEEL LIKE YOU ARE WORKING HARD ENOGH?

The guy pulling 160kg for 10 reps is NOT working any HARDER than someone pulling a lighter weight for 10 reps. They are both applying the same amount of stress in order to complete their 10 rep max.

So many times I've heard people say...

"Wow, you've just deadlifted 160kg for 10 reps, thats too hard for me, all I can do 80kg for 10 reps".

STOP IT.
Stop looking at the weight being shifted and look at your intensity level.

The weights are nothing, they're just tools you are using to improve your physique.

This is bodybuilding.
If your goal is to add lean mass then you are bodybuilding.

**ARE YOU THROWING YOUR MEMBERSHIP MONEY INTO A WISHING WELL?**

If you're the type of person that just decides within a few seconds 🤔 what you're going to train after entering the gym. I WANT you to get a plan. Even if its a simple plan, its better than sailing ⛵ across the sea without a map!

Without a plan you will not reach your destination.

STOP WISHING.
START PLANNING.

For help building an effective training programme DM for more information.

How often do you change your workout programme? A member asked me to tell his friends that he was right. He thought it was best to change the plan every 4 weeks in order to keep shocking the body. Not allowing it to get used to the same thing over and over.

He was right about shocking the muscles, but changing the plan too soon is not the best way and will definitely stop you making progress.

The purpose of tracking your workouts is to monitor progress. Here is an example.

Your leg press is continuing to go up and up either in weight or reps. If you're on week 4 and there's no sign of progression slowing down then don't change it. Get the most out of it. IF ITS NOT BROKE, DONT FIX IT. Keep at it even if its week 7 or 8. Them small little wins each and every week will lead to big progression and success!

So when do you change it?

1.When you start getting sick of the same exercise, choose a different variation of that exercise.

2. You notice a lagging body part. Introduce a new exercise to really target that area. So a isolation exercise.

3. If its not just one exercise that is hitting that sticking point, if its most of them. Then its time to lower the intensity for a week or too and allow you body to recover. This is known as a deload phase.

Lets work on improving the muscular development of your chest. And learn alot of information by receiving educational handouts in my new BENCH PRESS WORKSHOP! For more information DM me.

Finally got myself a logo. "Shadow Fitness". Working at .james
@ PureGym Newcastle St James