Avoid assuming that all exercises or muscle groups re-

quire equal attention in volume : have you ever see a pro-

gram that gave equal attention (e.g. number of sets) to each exercise? I call this program a 'standard sets' approach - multiple sets, usually at the same load. (You are probably doing one at the moment!) Whenever I see the old '3x12' or similar (3-5x12, 3-5x10 or 3-5x8) I see a historical mistake being repeated. A blatant acceptance of tradition without any questioning or thought applied. Giving 3 or more sets to every exercise in the workout is a sure-fire guarantee of over-training.

# 2 - Ignoring the weakness

The quickest way to improve in virtually any endeavor is to work the weakest link. If you are pursuing increase in size or strength, find the most neglected muscle group (no matter how small it is!) and work it. Most know this concept - but what most fail to do is this : when I say work it, I mean put it

first in the workout and first in the week!

The quickest way to improve in virtually any endeavor is to work the weakest link.

muscle groups) to strongest.

Now I want you to make a second list based on your current or dominant training method. Write down the muscle groups under the training days you use, and in the order that you train them e.g. if you use a 3 day cycle, you will use three col- umns.

Now compare your two lists - does the order appear similar or different? If your current or dominant program is to reflect the prioritization of your weaknesses, then the muscles groups that appeared high on the list should appear either early in the training cycle (e.g. on A day) or early in each training session, or both. I bet they don't!

#3 - Failing to vary muscle group allocation to training days and sequencing within training days

From what I have told you above, the muscle g r o u p / s that re- ceive attention first in the training week and first on the train- ing day are the ones that will probably show the most im- provement. I taught you in the above to ensure that the weak muscle groups are given this priority. But what I will teach you now is never use the same muscle group sequence end- lessly. Doing so will do two things : reinforce inevitable mus- cle imbalances that result from any given sequence; and sec- ondly, contribute to the neglected muscle groups stagnating. Here is another pen exercise for you. You may have listed in the above exercise the muscle group allocation to training days, and the sequencing of these muscle groups within each training day. Now do the same exercise for the program you did before the recent program. And do it again for the pro- gram before that, and the program before that. If you see a pattern i.e. if you seem to always be prioritizing the same mus- cle groups by placing them first in the week and first in the training session for most of these programs - you have found a way to create further growth - do it differently in your next program!

What I will teach you now is never use the same muscle group sequence

endlessly.

# 4 - Creating injury potential

How would you feel if I told you that most of what you do in your training program is going to cause you more damage than good? Yes, I thought so - pretty pissed off. Well, most of what I see being done is exactly that - more damage than good (even in programs designed by so-called professionals!). Damage in the form of injuries, resulting from muscle imbal- ances etc. When you are forced to sit out of training for a few weeks (e.g. muscle strain at best) or a few months (complete muscle tear at worst), you take little consolation in knowing that a few weeks prior you thought you were in great shape - and now the only question on your mind is how fast are you losing your hard-fought gains!

Most of what you do in your training program is going to cause you more damage than good.

There are many ways to reduce the likelihood of this happen- ing to you. Most of this work comes from the areas of muscle balance and joint stability. Now I wouldn't expect you to be- come an expert in this overnight, but I will give some insights into avoiding one of the most common strength training inju- ries - shoulder joint pain.

This example will be based on the simple concept that the pos- terior shoulder strength (i.e. ability to pull back in a horizontal plane perpendicular to the body e.g. rowing movements) should be similar to the anterior shoulder strength (i.e. ability to push away in a horizontal plane perpendicular to the long axis of the trunk e.g. bench press). I call this horizontal pull- ing and pushing, and every exercise in this plane of move- ment, be it a single or double joint movement, is placed in one of these two categories.

Now count how many exercises and sets you do for pulling and pushing in each training week or micro-cycle. Are the numbers equal? If not, which dominates. If you are doing more pushing than pulling movements, you are heading to- wards trouble. Secondly, consider the sequence of these exer- cises - does the pushing or pulling appear earlier in the train- ing week or training day? If pushing movements receive

# 5 - Misinterpreting 'training hard'

During my first interview with a new client I will very quickly pick up on their work ethic, and their interpretation of 'hard work'. And when I hear words like 'I really work hard' or 'I can really tolerate a lot of work', I sense an immediate and easy opportunity for advancement. By teaching them not to

focus on working hard! Confused? Let me explain.

Strength training for size and strength should be used as an anaerobic activity i.e. work set, rest, work set, rest. At the end of the workout you should only feel smashed SOME OF THE TIME, not all the time! Strength training, if used correctly, is one of the few sporting activities with significant anabolic po- tential. Used otherwise, it can be as catabolic as any other type of training.

The key to this is the well-known but rarely understood rela- tionship between volume and intensity. If the total work time exceeds a certain critical point, the anabolic potential follows the intensity potential - downwards. You may as well be out on the track doing a track session. Even that has some short term anabolic properties!

If the total work time exceeds a cer- tain critical point, the anabolic poten- tial follows the in- tensity potential - downwards.

So what is that critical volume for you to avoid exceeding? Re- alistically, I can't predict without knowing more about you, but if you read my generalized volume guidelines in the above you will get a good idea of my perspective on this.

So instead of feeling the need to totally smash yourself every workout, consider the following tips to ensure you don't over- step the mark in a standard 3 week training cycle :

Week 1 Workouts - never miss a rep, don't lift at your limits, focus

on technique quality, walk out of the gym after each workout feeling VERY fresh, under-worked.

Week 2 Workouts - work closer to your known limits, still with no

intent of missing a rep; at the end of the workout you still have some reserve but you know you have just done a workout.

Week 3 Workouts - look for new PB's in the exercises you are do-

to lift a weight unless you have a strong belief you will get all the reps; at the end of the workout, you may feel a high degree of fa- tigue.

The above may seem conservative, but remember this - it is not about how much you can do in a workout - but rather, what amount of effort will give the greatest rate of return!

# 6 - Lacking intensity

In the above I have just told you to back off. Now I am going to tell you that most strength training is conducted with in- adequate intensity. Contradictory? No - the above referred primarily to excessive volume. Now I am talking about inade- quate intensity. What I recommend is a low number of sets, a short time in the gym - but with a high level of focus in the ef-

fort within the set. I believe that intensity is more important than volume in strength training.

Some of the techniques I use and recommend to raise the fo- cus and intensity of your training session were covered in an earlier chapter.

# 7 - Lifting to impress

Ever been asked to spot a person, say on the bench press. You look at them, look at the weight on the bar, and shake your head. You ask them how many reps they plan on doing and they say 8. Sure! They do 1 and ½ and you upright row the remaining 6 V2!

I would say that most load selection in strength training is based upon what impact it will have on those watching, not what impact it will have on the body. Think about it - 30 sec- onds of glory. Perhaps as they are walking on the beach on the weekend, upon seeing someone they want to impress, they can suddenly pull the weights out of their pocket and im-

I recommend a low number of sets, a short time in the gym - but with a

high level of focus. I believe that inten- sity is more impor- tant than volume in strength training.

I really don't care what weight you take out of the racks and perform a quarter rep with. If you were more serious about your body than your short term ego, you would take 75% off the load and perform the movement in a manner that had some lasting impact on your body!

Lifting heavy is great - if it is making a difference! The key is to learn how to make a difference to the body with a slow and controlled movement, then progressively add loading!

There may be many reasons for lack of progress, and I am a strong believer in the individualization of training. That is, the most accurate program design or trouble-shooting will only occur when the individual's variables are known. So I cannot say with absolute certainty that you are making any of the above 'mistakes', or that they are in fact having a negative ef- fect on your progress. However generally speaking (and that is the best I can do in this situation - generalize), based on my experience, they probably are.

J really don't care what weight you take out of the racks. If you were more serious about your body than your short term ego, you would take 75% off the load and per- form the movement

in a manner that had some lasting impact on your body!

There is another alternative. You can have your training pro- gram professionally analyzed, as I have done for the following individual. I have included this example so that you may also be able to identify with some of the 'challenges' faced by the individual whose training is being analyzed - and maybe you can identify with the errors of their ways!

The training trouble-shoot that follows is based on a real per- son and a real report, including their original responses in their own words to my questions.