Hey Warriors,

First of all, sorry for the radio silence these past 3 weeks!
I faced a lot of technical issues, and it’s been a journey to get this newsletter up and running again.

Anyway…

Strength was never something I managed to build fast, and this is why I teach it.

I’ve always seen friends pick up weightlifting later than me and improve much faster without really having to program for it.

Too bad for me, I was always more interested and passionate about increasing performance, and not just having a six-pack.

So I had to study and find something that works for someone like me—someone with no genetic predisposition for strength.

Now, I can do it, and I see no sign of slowing down.

This is why I feel it’s my duty to share the things I’ve learnt and how I train. Because if I could overcome those “limits”, I know you can too.

This class is not a one-size-fits-all program or a series of curated fitness news, but truly an insider’s look into my training, designed to help you apply the same principles to yours and achieve the same results.

Ask Me Anything

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. Isolating muscles makes you weak

Last year, I rolled my ankle. I jumped and landed on a basketball with one foot. 😖
Two weeks later, I was running again.

This is why we all need to train our joints and build strength not only in our muscles, but in our tendons and ligaments too.

Don’t isolate muscles as a primary form of training. Prioritize compound movements, then isolate if you want to fine-tune (for example, to make your biceps pop a bit more).

Do I think my training makes me completely injury-proof? Of course not, and I was definitely a bit lucky in the way I landed on that ball.

Do I think it would have taken me a lot longer to recover without it? 100% yes.

All the stretching pre- and post-workout, single leg exercises, pistol or shrimp squats, balance work—these are the reasons why I didn’t hurt myself as bad as you would expect in this situation.

And this is why, past 30, we should all train for strength, movement, and health first. Looks always come as a by-product of true fitness anyway.

2. The truth about compression sleeves

So you think you need joint support sleeves because you’re training at a higher intensity now?

It seems normal after all. You see professional lifters or people who compete in CrossFit wearing them (notice how I separate the two? 🫢), and it feels like the right thing to do as you start lifting heavier.

I hate to break it to you, but if you need joint support to pick up that bar, you’re not strong enough yet. For your body’s sake, lower the weight and train at your level.

There’s a time for competing—and going 100% with a little help if needed—and a time for training.

What do you think happens when you use a device to support your joints? Your tendons, ligaments, and smaller muscles work less while your primary muscles get stronger.

This obviously creates an imbalance which limits your performance, but also makes you more prone to injury every time you’re not supported.

Oh, and one last warning: expect a huge plateau ahead. ⚠️ 100% guaranteed.

3. Dynamic vs static stretches

Dynamic stretches vs static stretches, when and why?

We’re often told to stretch before and after exercise, but do the wrong type of stretch and it might become counterproductive or even dangerous advice.

There are 2 main types of stretches: dynamic and static. Each has its own time and purpose.

Dynamic stretches are short stretches that work in repetitions. Their goal is to warm you up before exercising and reduce the risk of injury. However, doing them at the end of your workout offers little to no benefits.

Static stretches consist in stretching a muscle and holding the position. Each stretch should last 15-30 seconds and should be done after your workout to enhance recovery and increase your flexibility. But if you do them before exercise, you risk having muscles that are too relaxed to sustain loads and quick bursts of movement, and you may end up pulling a muscle.

Just remember: Dynamic before, static after.

4. Exercise of the week: Bent Over Row to Triceps Kickback

Here’s an exercise that saves you time.

Better than a compound exercise, it’s a combined exercise.

A 2-in-1 pull and push move that’s perfect for a quick upper body workout.

This is also something I’d do if I had skipped Pull day and today was Push day, for example.

Instead of only training Push this week and starting a small (but real) imbalance, I would turn my push workout into a Pull-Push one. And this would be one of the exercises I’d use.

It’s not as optimal as 2 separate sessions, but if you miss one, that’s how you optimize your week.

Pro Tip: The pulling part is easier than the pushing part: you can row heavier than you can kick back. So I recommend choosing a weight that is challenging for the row movement, and use the momentum to complete the kickback movement.

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 and let me know whatever is on your mind.

Thanks for reading and see you next week!

- Nico

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