3 Mistakes That Can Keep You From Getting Stronger in the New Year
Ah, the New Year.
A time of hope. A time of determination. A time of bold new beginnings.
And as the old Charles Dickens line goes, “it was the best of times, it was the worst of times.”
The best of times because for the first time in probably the LAST 365 days a great many people see that their health, strength, and fitness is completely within their hands to improve, and they have the will to take the reins and make the gains.
The worst of times because…well, most of us are working through a modern-day epidemic that we didn’t even know about.
That epidemic?
Being weak.
Don’t get me wrong, our modern era is pretty awesome, what with all the technology, leisure time, security, and what have you. Things are definitely light years better now than they were even a few decades ago. About the only thing that hasn’t improved has been our strength, which has actually REVERSED and gotten worse.
And lest you think I’m just engaging in histrionics, listen to this (or read it, anyway):
- Grip strength is down among millennial males — from 117 lbs of pressure in 1985 to 98 lbs in 2015.
Why is this a big deal?
Because grip is a big indicator of overall strength and health and is a better indicator of longevity than even blood pressure.
So when I say it’s an epidemic, I’m not just being a negative Nancy (to use the parlance of our times)
Lack of strength actually affects your health and possibly even the likelihood that someone will want to mate with you. I don’t know that last part for a fact, but it sure motivates the hell out of me to train!
The good news?
Most of us understand the need to get stronger and are actively working on it.
The bad news is that we all have a tendency to botch the process a little bit, which is normal for a lot of reasons.
Below are some of the most common mistakes people make that prevent them from getting as strong as they should be:
#1: Not having control over either your ability to generate tension OR relaxation
Behind every exercise or type of exercise are what I like to call “meta-skills” — skills that apply to countless different things and not just one exercise. One of those skills is the combination of tension and relaxation.
Tension can be taught in a variety of ways — I prefer static movements like planks for full-body tension and hip bridges, back pressure crunches, etc. for targeting specific areas.
Relaxation can be taught through deep, diaphragmatic breathing combined with “wiggling” movements of the limbs and such, which encourages you to let go of excess tension.
Skill with tension matters a lot for big compound moves like rows, pullups, presses, squats, etc. Skill with relaxation matters a lot for ballistic drills (which require explosive power) and learning to recharge between sets.
#2: No mobility work
This is one of the fastest ways to torpedo long-term progress as a lack of mobility will pit your body against your will to get stronger. If you can’t access necessary ranges of motion to properly perform certain movements, not only will you not get stronger, you might end up forcing your way toward an injury. Common mobility problem areas include the thoracic spine (upper back), hips, and shoulders (particularly in external rotation)
#3: No “movement” — i.e. exercise only
Despite the fact that we’re weaker than ever before on a large-scale, we actually tend to work out a lot more than our forebears did. So what are we missing?
In my correct opinion, it’s that we don’t MOVE much anymore.
Yes, exercise counts as movement, but it’s done with isolated movements for 30–45 minutes at a time. That plus 23 hours of sedentary living for the rest of the day isn’t much more than a drop in the bucket.
Being active outside of your exercise as well as including more “movement-centered” practice in your workouts can be a big help (things like crawling, carrying weights, etc)
Do any of these above points hit a little too close to home for you? Don’t be embarrassed — you’re far from the only person doing them. For starters, pick the most glaring gap in your training and start implementing a few changes.
Within a week or so it’s likely you’ll start to notice a difference in your strength levels as well as your sense of confidence in your ability to dominate your workouts.
On that note, if you like training that:
- Gives you more strength than it takes from you
- Improves your stamina and resilience simultaneously
- Powers-up every nook, cranny, crevice, and corner of your Soft Machine
Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge.
It’s a challenge designed to be done alongside your regular workouts (NOT instead of them) that uses super simple, full-body movements that can be learned in mere minutes — moves like crawling, kettlebell carries, and more — and is designed to help tap into some of your body’s little known reflexes and inner storehouses of power, so you can expand your brute strength, build cyborg stamina, and forge unbreakable physical and mental resilience.
Even cooler:
Each session will leave you feeling like you’ve made gains — NOT like you’ve been drained.
Plus, the workouts are built to be done daily without sucking up tons of time or energy, so you can take on the rest of each day with a new surge of power and confidence.
Many people find that these moves help amplify their strength in their favorite kettlebell and bodyweight moves while also crafting a lean, hard, and functional physique.
Example:
· Lewis from Singapore nailed his first 1-arm pushup after doing a bodyweight drill called ‘Dead Bugs’ (which is also covered in the 9 Minute Challenge)
· Busy mom Lina from Sweden used crawling to not only improve her full-body strength and resilience , but also shredded so much body flab that she could see her abs for the first time in ages
· Barak from Israel saw his pullups go from 6 reps to 8 reps just by doing daily kettlebell carries
And best of all, it’s free.
How free?
I’m talkin’ freer than the 4th of July, my friend.
Get thee thine own copy here => http://www.9MinuteChallenge.com
Have fun and happy training!
Aleks Salkin
