Issue #68

1) You’re not too old for this.
2) The power of daily goals.
3) 4 kettlebell exercises for beginners.
4) Exercise of the week: Vertical Band Pull-aparts.

Read time: 4 minutes

My method keeps evolving, but not with the trend.

I don’t blindly follow every scientific discovery, there’s a new one every week. I follow what works. I look for things that have proven effective in the history of physical training, and for at least a few decades.

Then I try to understand the science behind them, and see if I can apply it somewhere else.

Oftentimes, I can’t. But when I do find a principle that can be applied to several aspects of my training, I know it’s gold, and it should be at the center of everything I do.

One example is how I take my time to master a level before adding any kind of resistance or difficulty. This has been shown to work from strength to mobility to endurance training. And this is what makes my method 𝘮𝘪𝘯𝘥𝘧𝘶𝘭 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘪𝘷𝘦.

This type of reverse engineering is why my approach is uniquely effective. I don’t try to be different or the most up-to-date, I try to find the truth.

So if you’re wondering why I don’t share all the recent studies and reports like others might do, it’s not because I don’t care about science, but because practical breakthroughs don’t come around that often.

I don’t want to be distracted by shiny objects, and I don’t want you to be either.

That said, let’s start today’s class!💪

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If you need help or have a question about your training, please do not hesitate to use this message box.
I will reply personally, and will create more adapted content thanks to you.
The better I understand your challenges, the better this class gets! 🤜🤛

1. You’re not too old for this.

When strength training is done right, age is not a limit.

While you may recover slower than you used to, and therefore improve slower, you can still progress each year.

Sometimes, age can even become an advantage over younger athletes, because we tend to be more conscious of joint health – and health in general. This makes you more patient and more likely to prioritize recovery and train smarter.

And while you may not be able to sustain the workload of a younger person, you can still keep getting stronger, if you take your time.

Take the example of Mark Felix.
This strongman competitor switched from bodybuilding to strongman competitions at the age of 37.

He is 58 today and shows no sign of regression.
He has used longevity as an advantage, by not rushing things and training only as much as his body can endure, he continues to progress and compete at an elite level.

By training smart, you too can add “years of strength” to your life.

2. The power of daily goals.

You must have a goal in each workout, even if you’re not going to reach it most of the time.

Every time you walk into the gym – or wherever you train – there should be the hope or the possibility of breaking a personal best, or unlocking a new move.

Otherwise your workouts are bound to be monotonous and each repetition tedious.

Even if your primary goal is to lose weight or build muscle, you should aim at some kind of performance progress.

Why? Because that’s the only type of progress you can notice from one session to another.

Everything else is barely visible in the short term, which means you could never get any satisfaction from one particular session. Knowing this makes it very hard to stay enthusiastic and enjoy the process.

This is the difference between someone who says “I work out” and someone who says “I train”.

“Working out” is boring. “Training” is an eventful journey full of milestones and small victories.

3. 4 kettlebell exercises for beginners.

Here are 4 kettlebell exercises that you can do at home for prehab.

Kettlebells are a great tool if you’ve never really exercised or have been inactive for a while, because they are handy and can mimic daily activities.

They also take less space since you don’t need pairs. The following exercises can all be done with a single kettlebell:

1) Single arm deadlift: very similar to its traditional version, it will strengthen your back and legs, but with an added coordination and balance component.

2) Turkish get-up: when done with a light weight, it’s perfect to develop balance and daily functional strength as a beginner.

3) Goblet squat: a solid lower half is the foundation of an overall healthy body, and this is where your biggest muscles are. Goblet squats make it easy to find the proper position and carry the weight.

4) Single arm rows: back strength and pulling strength are also a very important health indicator, but they’re hard to train without equipment and people usually lack strength in that area. This exercise is a good starting point to build a strong back.

I always recommend to start slow, and to train at home before joining a gym or investing in bigger equipment.

A few kettlebells and these exercises for a few weeks will help you condition your body until you’re ready to take the next step.

4. Exercise of the week: Vertical Band Pull-aparts.

Vertical band pull-aparts are the less known version of traditional pull-aparts. And it’s a shame since it they’re so beneficial for your shoulder health and mobility.

They help you build strength and control in your shoulders, upper back and arms by pulling a band from overhead down to the back of your neck.

Why else do them? They fix posture and increase your pulling power. They also help prevent injuries by strengthening key stabilizers.

Great for lifters, athletes, and anyone who sits too much. Use them as a warm-up or for high-rep endurance work. Simple, safe, and effective.

I usually do this exercise like I would do a vitamin cure: twice a week for 2 months every now and then when I feel stiff or weaker in my shoulders.

Stronger shoulders, better posture. Grab a band and start your cure!

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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