Issue #66

1) The most important thing I’ve learnt about recovery.
2) When and why I skip workouts.
3) Why limited equipment makes you better.
4) Exercise of the week: Swinging Leg Raises.

Read time: 4.2 minutes

I’m approaching 40 and I’m not tired. Here’s what I mean and why it matters to you:

I’ve been training my whole life, but I only started getting really strong – at least compared to my previous self – after the age of 28.

That’s the time I flipped a major switch in my routine. I decided to take my time and stop trying to train like a pro athlete who has deadlines and must perform to get his paycheck.

As I learnt to train in a new way, I not only got stronger, but I started progressing at a faster pace too – usually by doing less of something.

Why do I keep getting stronger at my age, while professional athletes start regressing (physically) past the age of 30?

Here’s the theory I believe in today: they have to train unbelievably hard to reach their level as early as possible, until at some point their body just says no. In short, they go too fast and get tired.

They don’t regress because of their age, but because of the damage they’ve accumulated over the years. Just like you’re not feeling rusty because of your age, but because of the many years you spent ruining your back sitting at a desk, and slowing down your metabolism by not moving enough.

But if you take your time, and train while at the same time taking care of and listening to your body, there is no reason you can’t get stronger year after year, even over 40.

A mindful and progressive method is what you need. One that makes you better without compromising other aspects of your life or health. One that works.

That’s exactly what I’m teaching here, so if you want to get fitter and stronger, don’t forget to check your emails every Monday for this weekly class.

Now let’s start!💪

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I will reply personally, and will create more adapted content thanks to you.
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1. The most important thing I’ve learnt about recovery.

Something I discovered only after training for many years is that there are 2 parts to recovery.

Healing and adapting.

And the goal is not to recover just enough so that our body doesn’t feel sore. We should give it a bit more time to adapt.

What does it mean technically?

When you rush back to training as soon as you feel repaired, you’re not really optimizing recovery. The adaptation phase, which is when your body actually progresses, always takes longer than the repairing phase.

This is why when you’re in your 40’s or beyond, you should stick to 3 or 4 sessions a week, even if you’re already strong.

Not being sore or tired doesn’t mean you have fully recovered.

The stronger you get, the more you’ll notice that resting for an extra day leads to better performance in the gym.

How to apply this advice:
1: Use all the recovery methods you normally do to heal.
2: Then give yourself a bit more time to adapt to the stress.
3: And then, go back to train.

2. When and why I skip workouts.

Sometimes I choose to delay a workout or even cancel it, just to make sure I recover enough to progress.

Yes, consistency is the most important, and yes, if you plan your program well enough you should be able to recover between each workout.

But sometimes, things get in the way and you need to zoom out and think about what's best for the long term.

A workout may have been harder than you anticipated, a deadline may have caused you to work longer hours, or maybe your newborn didn't let you get enough sleep...

And today you're supposed to train but you haven't fully recovered.

Consistency is something to think about and practice daily. But what if training today is going to affect how well you perform next week? And what if you always push a bit harder than you should, how does it affect your progress over a year?

Of course, there's a minimum that needs to be done and I'm not saying you should simply skip workouts whenever you feel like it.

But if you've already trained 3 times this week and you're not ready for a 4th workout, then better preserve yourself and do better next week.

Always think about the big picture.

3. Why limited equipment makes you better.

I first started training in a corner of my room because of a lack of resources.

But it turned out to be a rich source of learning.

A minimalist gym, or minimalist approach to training, forces you to get creative and learn how your body moves and works.

You may have 2 decades of experience working out with machines, and the anatomy knowledge that goes with it, you’ll realize how much more there is to learn when you can only rely on your bodyweight or limited tools. And that’s for the better.

My advice here is that even if you have all the resources you need, your home gym should include empty space, and movement and functional training should account for at least 30% of your program.

Because remember, the end goal is not to lift dumbbells but to move and live well, and to be strong enough to carry yourself.

With a few very versatile tools and over 200 exercises possible, Technogym Bench is a great example of how one single piece of equipment can teach you how to build a fully functional body through movement.

4. Exercise of the week: Swinging Leg Raises.

Here’s an exercise which is not so suitable for beginners (for once), but I’m hoping some of you have at least reached an intermediate level after following this class for some time. 😊💪

This is a progression you can try once you have mastered the leg raises on floor, and have enough grip strength to hold a dead hang for 30 seconds.

What makes it an intermediate —not advanced— level exercise is the fact that you will swing your legs to help you raise them.

It demands less core strength and control than strict leg raises, and the momentum will give you just enough nudge to get your legs up.

But rest assured your abs and hip flexors will still have some hard work to do, and that’s the whole point!

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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