leg extension personal trainer

Posted 2 years ago

Are you training logically or emotionally?

Training is so much more than just picking a weight up and putting it down: the movement has to be calculated and thought out. Unfortunately, I keep seeing more and more people making the same mistakes with their training and just going through the motions, or letting their emotions take over. These are also things I did and mistakes I made when I was younger, but by applying myself and bringing a logical thought process to my training, I’ve been able to improve my physique and my performance.

Therefore, in this article I’ll break down some key points that you can implement to also improve your training and your physique in the same way I did, and in the same way I help my clients do too.

Assess whether your program is set up for you and your goals

We all love some ego-lifting, and I get it: you have a really strong chest and weak legs, so you train chest way more than legs, right? But how on earth is that going to bring you any closer to achieving your physique goals? My point here is that your aim should be to bring up your weak areas by prioritising them not training them less because you don’t like it so much and you aren’t as strong. Half the time, transforming your physique is about embracing the battle against your ego, not going along with it.

Lift with the muscles you have

Or in other words, don’t chase load until you have earned it: your emotional attachment to lifting heavier than you are capable of lifting will slow down your progress!!

Load is key to building muscle, but you aren’t Eddie Hall or your mate who is 25kg heavier than you, so stop pretending to rip the shit out of a bar when you’re not using any of the intended muscles to make it move.

Focus on yourself and on your own lane, focus on perfect form and build up your strength over time. I see this a lot: someone might be mega strong on a movement, but their musculature does not reflect it. Clearly something doesn’t add up there, which just shows that just because it is moving doesn’t mean it’s doing what you want it to. Contract the target muscle, work at your own capacity and remember: LIFT WITH YOUR MUSCLES NOT YOUR EGO.

A bad set doesn’t make for a bad session

A bad set doesn’t make a bad session and a bad session doesn’t make for a bad week so why let it affect you?

Yes, it’s frustrating if you miss a rep or if the session is feeling difficult but look at it logically: there are a lot of variables in play, and this happens to everyone from time to time. You’re not unique. What you need to do is take notes and assess what was happening before and making sure it doesn’t happen again. Oh, and here is a top tip: if you miss a rep or the set feels off, use the anger to drive you through the rest of the session, and don’t cry about it.

Don’t be married to a movement

Too often I see people battling with movements they can’t perform well or banging their head off the wall because they’re trying to force progression when it just isn’t there, purely because they really like a movement. Well, here’s a hard truth: bodybuilding is about progression and finding it wherever possible. As such, when a movement doesn’t progress over a period of 3-4 weeks, move on and find one that does, repeat this cycle constantly and you’ll be in a good position to continue to grow. Remember no movement is perfect, but you can make the execution work as best as possible for you.

In sum, when it comes to training and progressing, remember these core principles: adapt your program so you can progress your weak areas, leave your ego at the door, don’t catastrophise your life after a bad set or session, and if a movement sucks, get it in the bin and find one that doesn’t’.

Ally Burdge