Get results before the end of the year!

Where did all the time go?!

However there is still time to make some of your goals or hit a new PR.

Is there a particular movement or exercise that you have trouble with? Alternatively is there one that you would really love to get that bit better at?

Here is how you do this by getting far more efficient at what you are doing. Practise!

Ok there is a bit more too it than that. And the way to achieve let's say 10 more press ups or 5 more pull ups before the end of the year is to get your nervous system on your side.

So, the gains in performance will not rely on increasing your physical size or structure, but on each movement becoming far more optimally performed by your body, still resulting in more strength and repetitions.

High quality practise is the order of the day, so each time you do it you are fresh, and you stop before tiring and well before failure. Therefore you have less to recover from and can enjoy practising more often, and this is going to be essential.

1. Pick your exercise or movement.
This works best for something you have access to at any time. Therefore unless you work in a gym, it's not really worth choosing some fancy machine! Even in that case, you are still likely to be better off without the machine.

I'll use my example - pull ups. I have a bar that i can easily put up at home. I have used this system to improve them before, but i've been stuck at 19 for quite a while and i'd love to get to 20.

2. Pick a number.
You want to know how many you can currently do, and how many it takes to become hard work. Then you want to choose a number that you can comfortably do multiple times throughout the day

If 19 has been my max, i know 15 starts to get hard. To avoid fatigue i probably don't need to do more than 10 or 12.

3. Commit to your daily sets.
I'm going to suggest you perform around 6 - 8 sets through out the day, and do this 4 - 5 days per week.

4. Stay Fresh!
As i mentioned, you want to avoid feeling fatigue or going anywhere near failure if you are going to do this movement as often and as regularly as this. If it starts to feel too much or you are sore, you know to back off for a day or 2.

If the number of reps or number of sets starts to feel too easy then increase one of them.

Finally make sure you set a date to test your results.

I'd love to hear of any of you using this approach and your results with it - i'll let you know mine!

Cheers,
Steve
www.everydayathletes.co.uk
http://sussexpersonaltrainer.blogspot.com