The Golden One - September 09, 2020


New in the Gym？ 5 Things to Keep in Mind


Episode Stats


Length

8 minutes

Words per minute

159.18217

Word count

1,295

Sentence count

55


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode I give you some quick advice in regards to The Temple of Iron and how you can maximise your progress in the gym. I cover: What to base your training on How to get bigger and stronger Why you need to hit every muscle group at least twice a week if you want to get the most out of your training The benefits of sleeping well and eating enough

Transcript

Transcript generated with Whisper (turbo).
00:00:00.880 Greetings, Laddingtons. This is some quick advice in regards to the Temple of Iron, and without further ado, I will get straight into it.
00:00:10.540 So first and foremost, I've talked about many of these things before, but I have a little five-point list that I will take you through.
00:00:19.260 So first and foremost, what sort of exercises should you base your schedule upon?
00:00:24.840 Yes, the heavy compound movements, which I have mentioned on numerous occasions.
00:00:29.580 So first and foremost, the bench press, then the squats, deadlifts, military press or push press, then rows.
00:00:38.940 Then also you can incorporate some weighted chins or pull-ups if you want as well.
00:00:59.580 Thank you.
00:01:02.680 Thank you.
00:01:33.680 Then of course you can add in smaller complementary exercises but you know it breaks my heart when I go into the gym. I see young skinnier guys who are spending their entire session focusing on various biceps curls instead of you know putting on plates on the squats and deadlifts.
00:01:53.260 So keep those exercises at the center of everything you do then at the end of the session you can add in some biceps curls or some lateral raises or something else but those should be your base.
00:02:04.780 And that also brings me into my second point which is the focus on progression. If you don't force your body to adapt to a heavier workload it will not do so and you will remain at your same size because if you don't force your body then it's just unnecessary for it to put on some size.
00:02:21.240 But if you several times a week force it to get bigger and stronger and more durable yeah it will adapt. So how do you do it? Yes you follow a schedule you follow a progression plan you try to get stronger in the aforementioned exercises.
00:02:38.240 So if you want to have a bigger chest yeah get stronger in the bench press if you want to have an overall bigger and stronger physique focus on deadlifts and squats bigger shoulders push press.
00:02:51.100 So that's the way forward if you want to put on some size you have to approach it in like a math formula you know you have structured your schedule and then you follow it so that you add either repetitions or some weight every week.
00:03:06.260 So think about it in terms of a calculation think about it in terms of forcing your body to grow and disregard everything else. If you're unnatural that's the only thing you should think about continuously getting stronger.
00:03:20.180 And then someone might say oh I don't really care about how strong I am I just want to look good and have a lot of muscle but again if you're a natural the only way for you to get bigger and aesthetic is to get stronger.
00:03:32.180 And that also brings me into my third point this is very important for naturals who are seeking optimal muscle gains and that is to train everything at least twice a week.
00:03:43.160 And that is because of the length of the muscle protein synthesis which is shorter for a natural and longer for someone who partakes in dark side supplements.
00:03:53.700 So if you're a natural like me you should hit every muscle group at least twice a week to optimize your gains.
00:04:00.760 Now I don't train this way at the moment because I'm focusing on something else for the autumn but I will keep you all updated on that later on.
00:04:09.140 But anyway keep that in mind if you're a natural try to hit everything twice a week.
00:04:14.400 Point number four make sure that you sleep enough to recover and make sure to eat enough to be able to perform and progress.
00:04:24.860 So sleeping I've talked about it on numerous occasions before because it's the number one health thing you can do to optimize your overall well-being as a human.
00:04:34.220 And it makes such a difference especially when we're talking about performance in the gym, progression in the gym and building muscle.
00:04:42.780 When you are in the gym and you force your muscle to grow you break down the muscle during the night and rest.
00:04:49.880 The body will repair and rebuild it even stronger so it adapts to the workload.
00:04:55.280 So keep that in mind if you don't sleep well enough your body will not have the optimal you know hours to rebuild your body.
00:05:05.980 And if you don't sleep well enough it's very hard for you to progress in the basic compound exercises.
00:05:12.780 So if you are optimally speaking you are at near your limit all the time in bench press for example or deadlifts.
00:05:18.940 Yeah for you to progress then it needs to be you need to sleep enough if you don't sleep enough there is no way you will be able to perform.
00:05:26.200 And if you can perform and even though you have slept poorly you should probably increase the weights because it's not challenging enough.
00:05:34.220 So sleep super important it's also important for your hormonal level which in turn also determines your muscle building and your performance in the gym.
00:05:42.600 And in regards to food view it as a means to perform.
00:05:48.940 You increase your amount of carbohydrates so you can perform in the bench press for example or in the squats for example.
00:05:55.440 So view it in that way if you're stalling if you think it gets really heavy okay increase the amount of food.
00:06:01.740 So if things start getting heavy increase the amount of food especially carbohydrates.
00:06:07.480 Then point number five train with passion and with joy.
00:06:13.880 So something else you can see is guys being in the gym they view it as a chore they view it as something they have to just push through and sure some days it is.
00:06:23.100 But if you think about it this way you are healthy you have no injuries you have you know two legs two arms and you don't have anything impeding your progression upwards and onwards.
00:06:37.480 What a luxury that is what a luxury it is for you to be able to go to a gym putting on some size.
00:06:43.880 So instead of viewing it as some sort of horrible chore that needs to be done you can also view it as a great opportunity to get better.
00:06:51.300 Not everyone has the luxury and if you want to be humble be as humble as I am you can use this meditation technique that you just envision.
00:07:00.000 Focus on what the things you are grateful for and then focus on how things would be if you didn't have a fully functioning body.
00:07:09.620 And then you will be much more appreciative of the things you have and in doing so you will also you know appreciate the things you can do with the things you have.
00:07:19.080 So keep that in mind when you don't feel like training view it as a luxury.
00:07:23.580 Then of course also you should make it into something epic it's just not about going in to do a few sets of squats it's an epic endeavor.
00:07:31.980 So put on some good music you can listen to my pre-workout list I will link below on Spotify.
00:07:37.260 Good stuff if I may be so bold.
00:07:39.520 So anyway those are just some pointers I thought to share with you and of course if you want more information about all of this sort of stuff you can read more in my book Dauntless which you can get in the link below along with this fine shirt and some other epic garments.
00:07:57.740 So anyway I hope training treats you well and you treat training well during the autumn and have a great rest of your day.
00:08:06.780 XXO
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