Issue #62

1) How I split my workouts.
2) Flexibility vs Mobility.
3) Don’t let this make you quit.
4) Exercise of the week: Hanging Knee Raises.

Read time: 3.6 minutes

One thing I’ve learnt during my many years of training is that you cannot train to be great at everything.

However, it's also not a great idea to focus on just one thing.

Using machines, but not free weights. Training strength, but neglecting flexibility. Building muscle, but not learning how to use it. These approaches are all incomplete, and you’ll eventually suffer the consequences.

I personally train using mostly my bodyweight, which—when you know how to do it—is enough to build both great strength and mobility.

But this alone is never going to be enough for my legs and other movements where strength is important and useful for me. This is why I lift weights on leg day, use a chest press machine, and add plates to my pull-ups.

The lesson here is that once you reach an intermediate level in your preferred training method, you need to identify areas for improvement and complement your training with other methods and tools.

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1. How I split my workouts.

This is how I plan my workout week after 32 years training myself.

It’s a routine that’s split between pull, push, and leg days and takes advantage of the Dual Strength Method.

The Dual Strength Method is a method I designed where strength and strength endurance training build upon each other.

So here’s the split:

• 𝐌𝐨𝐧𝐝𝐚𝐲: 𝐇𝐞𝐚𝐯𝐲 𝐏𝐮𝐥𝐥 + 𝐂𝐨𝐫𝐞. I focus on pure pulling strength and do core exercises related to Pull (ex: hanging leg raises).

• 𝐓𝐮𝐞𝐬𝐝𝐚𝐲: 𝐋𝐞𝐠𝐬 + 𝐋𝐢𝐠𝐡𝐭 𝐏𝐮𝐬𝐡. I go heavy on legs and work on accessory push exercises (ex: forward leaning plank).

• 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: 𝐑𝐞𝐬𝐭.

• 𝐓𝐡𝐮𝐫𝐬𝐝𝐚𝐲: 𝐇𝐞𝐚𝐯𝐲 𝐏𝐮𝐬𝐡 + 𝐂𝐨𝐫𝐞. I focus on pure pushing strength and do core exercises related to Push (ex: L-sit on dip bars).

• 𝐅𝐫𝐢𝐝𝐚𝐲: 𝐋𝐞𝐠𝐬 + 𝐋𝐢𝐠𝐡𝐭 𝐏𝐮𝐥𝐥. I go heavy on legs and work on accessory pull exercises (ex: band pull-aparts).

• 𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐚𝐧𝐝 𝐒𝐮𝐧𝐝𝐚𝐲: 𝐑𝐞𝐬𝐭.

I’ve never stopped getting stronger since I’ve had this routine and I know it’ll do the same for you.

PS: I train handstand and mobility at the end of almost each workout.

2. Flexibility vs Mobility.

Do you know the difference between flexibility and mobility?

Flexibility is the ability of a muscle to stretch, allowing your body to extend and bend. This is what determines, in theory, your range of motion.

Mobility, on the other hand, is the ability to combine flexibility with other aspects like strength, control, and balance, and move through that range of motion.

This means that while flexibility is important, it is not enough on its own and mobility is what you should aim for.

So rather than setting goals that are purely about flexibility and passive range of motion, your goals should be movement-oriented, so you can actively use that flexibility.

It can be as simple as touching your toes from a standing position, or doing a very low squat.

This will force you to train strength, balance, and agility in proportion to your flexibility gains, and eventually build a fully functional body.

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3. Don’t let this make you quit.

Don’t let yourself quit just because you don’t see progress in the first few weeks.

It’s normal to feel like what you’re doing isn’t working—everyone has doubts.

Whether you're trying to lose weight or do your first pull-up, there’s a common progress curve I’ve noticed across many sports and training methods.

The first 2 weeks feel great; you quickly learn, you often surprise yourself about what you can already do, it’s exciting.

Then comes what feels like a long walk in the fog. You can’t see where you’re going, and worse, you’re not even sure you’re moving forward at all.

Sometimes, you're not progressing because your body is trying to figure out what’s happening before it starts adapting.

Other times, you are progressing, but you haven’t learned how to track or recognize it yet.

If this is where you are right now, just know one thing: there is a third phase that comes after this.

Soon enough, you’ll start feeling more and more like you know what you’re doing. You’ll see how much you’re improving, everything will become clear, and you’ll find the drive to keep going.

All you have to do is persist long enough through that fog until you see the light.

4. Exercise of the week: Hanging Knee Raises.

Hanging knee raises are a simple but powerful exercise that targets your lower abs while also working your hips, shoulders, and grip. It’s one of the best ways to build a strong core and improve your overall stability.

By hanging from a bar and lifting your knees, you challenge your core and force your shoulders and lats to stabilize. This makes it a great full-body exercise that boosts strength and control.

Benefits:
Hanging knee raises do more than build abs. They strengthen your grip, improve shoulder stability, and make your hips more flexible. They’re also a stepping stone to harder moves like hanging leg raises or toes-to-bar.

Tips for Success:
Move slowly and stay in control. Avoid swinging your legs or using momentum. Keep your shoulders engaged and exhale as you lift your knees to get the most out of each rep.

If you want a stronger core, better grip, and a more stable body, hanging knee raises are a must! Simple, effective, and tough—they’ll level up your fitness fast.

Click this link for the full YouTube video and instructions.

I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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