Issue #70

1) How to pick the right weight and when to move up?
2) Think before you lift.
3) The smallest cardio equipment ever.
4) Exercise of the week: Shoulder Mobility Routine.

Read time: 4 minutes

To me, bodyweight strength is the ability to carry your own weight and move freely without being limited by it.

This is the most functional type of strength or skill that you’ll probably ever need in your life – if your job doesn’t involve lifting heavy objects.

But that doesn’t mean it has to be trained only with bodyweight exercises. This would just be another kind of limitation – exactly what I want to avoid.

Bodyweight strength requires a very solid core, and the ability to pull or push with every limb in every angle. This can be achieved by using a myriad of tools including free weights, bodyweight exercises, gymnastics equipment, suspension training kits, a chair, a door, a wall…

Bodyweight strength is the goal. The principles to achieve it are essential, but the tools you use are secondary. In fact, the more diverse they are, the better.

Whenever I’m showing an exercise, the real lesson in in the principle behind it. How you choose to apply it or perform the exercise is up to you.

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1. How to pick the right weight and when to move up?

There are different ways to choose the right level of resistance, and methods might vary depending on your goal and type of training, but here’s what I recommend for strength and strength endurance.

For strength, you should aim at 3 sets of 5 reps with the heaviest weight you can handle while keeping perfect form. You’ll be ready to add weight when you are able to do 5 sets of 5 reps, or 3 sets of 6 reps with perfect form.

For strength endurance, you want to do 3 sets of 15 reps with great form. The last few reps might not look as good as the first but you should not go to failure. When you can do 3 sets of 20 reps without shaking, you’re ready to add more resistance.

You might feel like you can lift heavier before you reach the number of reps I recommend, but that won’t mean you’re ready to increase the weight yet.

It takes longer for connective tissue and joints to adapt, which is why I prefer to master a level before I move up to the next one.

Trying to progress too fast often gets you stuck.
Find the discipline to slow down and you’ll keep improving.

2. Think before you lift.

If you want to get stronger, there is something that is almost as important as the repetitions you do, and that’s intent.

Strength progress is an adaptation that is largely happening on the neural level.

This is why we prioritize form, controlled movements, and don’t go to failure. Each repetition must be executed with concentration and the purpose of training muscle memory.

Strength is a skill and we practice it as such.

Training with intent means making sure you stay on the right path. Each movement must be a step forward.

Beware of:

• Lazy reps without conviction

• Not going through the full range of motion

• Shaky reps due to excessive weight or volume

• Not lifting heavy enough to induce adaptation

These are all mistakes that will make your repetitions less effective, and sometimes a downright waste.

Train mindfully. Train with intent.

3. The smallest cardio equipment ever.

The jump rope is an inexpensive yet excellent choice for cardio.

If you’re not a big fan of cardio training, it might seem as repetitive as other endurance exercises at first – but it’s not. That’s because it requires skill to do it for an extended period.

You have a lot to learn and practice before it can become repetitive and boring (it won’t be). This is the first reason why it’s so interesting, and quickly becomes addictive.

As you fail and learn, you keep stopping and restarting, and thus get all the cardio benefits of HIIT.

Later, as you get more skilled, you’ll be able to do it longer and with less effort, giving you the option to use it as a milder form of endurance training.

Then comes the phase where you feel really comfortable and start learning tricks and skills. You’ll fail, stop, and repeat those drills again and again until you can do them – back to HIIT.

Learning new skills is highly addictive and it might be just what you need to stay consistent with your cardio training.

HIIT, zone 2 cardio, balance, proprioception, coordination… These are just some of the things you’ll be able to train as you get better.

And all with a very compact tool and for a very small investment.

4. Exercise of the week: Shoulder Mobility Routine.

Here’s an easy shoulder mobility routine you can do every day.

If you lift, you’ll feel stronger and it will make your training safer.

If you suffer from shoulder stiffness or have a tight neck, you’ll find instant relief and will sleep better.

It takes less than 5 minutes, you can do it when you get up, before going to bed, as part of your warm-up routine, or all of the above if you like.

It can be done with any kind of short bar, but what makes Technogym Mobility Stick better is that it has just the right amount of flexibility, as well as markers for you to place your hands and see your progress over the weeks.

As you gain flexibility, you’ll be able to do these drills with your hands closer and closer.

Instructions:
Do at least 10 reps of each of these moves and finish by holding the stretch for 20 seconds on each side.

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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