The 5 Pillars of Progress

[golfwidow]

@stephen3141 Great Post, the biggest issue I had for a long time was rest.

Our subcultured world of exercise has too many people preaching work hard. That a lot of us never pay attention to resting. Growth happens with rest, strength happens with rest and recovery after going intense.

 

[stephen3141]

@golfwidow I think we've all been there. Until you get injured it's a difficult message to fully internalise.

 

[golfwidow]

@stephen3141 That means a lot because I have really struggled with this. Despite it being completely logical.

 

[servtogod5]

@stephen3141 Very nice. Always good to be reminded of the basic principles.

 

[tylerx95]

@stephen3141 Nutrition

 

[dwnc]

@stephen3141 I'd say, once you already have the will to work out and get better, that patience and recovery/rest are the most important things to focus on and I can not stress this enough. I'm in my junior year and I really wanted to get stronger and faster in my event, hurdles. So when some school covid restrictions were lifted and I was able to practice at the track I pushed my self a bit harder than I should have and I ended up injuring myself. This caused me to sit out for most of the season leaving me just my senior season to show off my growth. Have I known that recovery and patience was important I would have been healthy today and been able to live the glory that I so direly wanted.

 

[davecb]

@stephen3141

“Your success in training is the accumulation of effort over time. Any time you aren't adhering to a program is wasted time, so start, even if what you start with sucks. There is no optimal program.” — /@davecb

I've now found the optimal program. Keep it a secret.

5. Progressive Overload​

By increasing the frequency that we train.

I know this is written everywhere, but I wouldn't call it a main way. I've not seen it be used to much effect as progressive overload, though more as an increased stimulus.

By performing exercises at a slower rate (i.e. greater time under tension).

Or at a faster rate for an entirely different adaptation focus.

Also increasing work density, e.g decreased rest times, or total sets/reps in a given time, or same reps/sets in less overall time, etc.

 

[stephen3141]

@davecb

I've now found the optimal program. Keep it a secret.

One simple secret that can be mine for only $9.99?

I know this is written everywhere, but I wouldn't call it a main way. I've not seen it be used to much effect as progressive overload, though more as an increased stimulus.

True - possible in theory, but not very practical to implement as progressive overload

 

[davecb]

@stephen3141 Eight easy payments of 9.99

 

[stephen3141]

@davecb I'll need some proof before I buy - I want to see how much your lighting and camera skills improved over the program

 

[kiterider]

@stephen3141 I have had a major issues with consistency. Every time I start working out, it goes well for a while. Then a major change takes place in my life, like moving countries, or COVID (gyms closed), or moving again. And any consistency that I have built goes away. It takes me a long time to start again in the new environment. As a result, no progress is made. How do you build routines that are resistant to these type of changes?

 

[detawar567]

@kiterider For me it’s just ‘this is the day I’m exercising’ and then do it regardless. Block off that training time from work and from socialising etc and turn up - even if you don’t do much. You make sure you turn up to class or work or whatever, exercise needs to be the same.

Of course it’s important that you make turning up as easy as possible (don’t join a gym 30 minutes away) and that the exercise you pick you actually enjoy. Don’t run if you hate running - pick something else you enjoy.

 

[basharg]

@kiterider I have built myself a home pullup-bar, and use 2 tables for dips.

 

[alicelh]

@stephen3141 Love this.

 

[dawn16]

@stephen3141 Right on! These things are true not just for fitness, but for any big life goals, really.

 

[ancv328]

@stephen3141 Waiting for the buy my course now one off chance for 5 dollars.

Could have condensed that into a few bullet points

 

[catholicmagus]

@stephen3141 This can all be put into:

"Proper Programming with Proper Coaching and Competition"

great write up

 

[dawn16]

@stephen3141 Awesome! Thanks for this!

 

[middlemind]

@stephen3141 On point

 

[deavallsbabe]

@stephen3141 I have found it difficult with the progressive overload principle at home because I have little equipment and it is boring/unstimulating just to increase the number of reps or sets. I will seek to slow down the execution speed as you recommend.