My first time in the weight room was an ugly experience. If anyone had told me then that I’d “grow up” to be a personal trainer, teaching others to pick up weights and put them down, I would’ve laughed directly in their face.

ha ha

Isn’t it funny how things work out? Here I am 26 years later, coaching people to be awesome in the weight room. Teaching them to be great means telling them to suck, however. Let me explain.

[youtube https://www.youtube.com/watch?v=l-SWFQq3qdw&w=560&h=315]

No gym newbie enters a gym knowing how to squat, push, pull and deadlift with good technique right away. These are difficult moves that work multiple muscle groups and require a certain amount of muscular co-ordination.

Complicating matters further, we come in different shapes and sizes and with slight differences in our anatomy. This allows you to do some exercises pain free while not being able to perform others.

Your push up might look different than my push up. This is one reason why “perfect” form doesn’t exist and comparing yourself to the person next to you in the gym is an exercise in futility.

Once you’ve gotten a grasp on how to squat, push, pull and hinge and you no longer ‘suck’ at doing these, you may hit a plateau. Results that came easier at the beginning have all but shriveled up. You look longingly at the scale hoping the needle goes up or down. But it doesn’t.

scale

This is when you need to start sucking again.

Your body is an efficient machine which will adapt quickly to whatever you throw at it. This process is known as homeostasis. So the next time you’re crushing your 5 sets of 5 reps on the bench press with a weight you’ve been using for a while, the body says

“Baa humbug. This is easy. I’ve seen this before. I don’t have to adapt to this. No new muscle for you.”

no soup for you

You could put more weight on the bar (which is always good) but if you’re stuck in a rut and unable to lift any more weight than you currently are lifting, there is another way. Let me introduce you to inefficient/self-limiting exercises.

These are exercises that provide an automatic yet natural obstacle (grip strength/core strength for example) that prevents you from doing it wrong, or performing excessive volume. (1)  Examples of inefficient/self-limiting exercises are barefoot running, weighted carries and push-ups.

Notice that I didn’t say biceps curls.

Biceps Chuck

If you’re stuck rut and want to take your overall conditioning to the next level, take these exercises out for spin. You may suck but that’s okay. They will make you a stronger, more resilient human being.

1. Weighted carries

 This is the biggest bang for your buck exercise that you’re probably not doing.  Why aren’t you doing them? Because they’re hard, that’s why. Your shoulders will ache, your grip will fail and it becomes a mental battle between you and the weight.

They seem simple. You pick up a weight and walk. However, they are not easy. Try some of the weighted carry variations below to become stronger because stronger is always better.

Dumbbell farmers carry

[youtube https://www.youtube.com/watch?v=E0i6N7Ozi7c&w=560&h=315]

Overhead barbell carry

[youtube https://www.youtube.com/watch?v=FdJBppYdfdo&w=560&h=315]

Suitcase carry

[youtube https://www.youtube.com/watch?v=V78Pv7GWiSs&w=560&h=315]

I like to combine carries with other exercises and put them in a circuit to train my weakness, like my upper body, because summer is just around the corner. For example

1A. Bent over barbell row, chin up or bench press variations. 6-12 reps

1B. Overhead barbell carry- 20 steps forward, then 20 steps back.

Or

1AZottman curl 12-15 reps

1BBarbell wrist curls 15 reps

1C. Any of the carries above 40 yards

 2.. Get back up…..and down again.

 Getting up and down from the ground is one of the hardest things we do (this is why burpees suck) but we barely practice it. Which is a shame because getting up from a fall can be difficult, even life threatening as we get older. (2)

The simple act of getting up and down from the ground will improve your strength, mobility and conditioning. And when you combine this with another exercise you have no choice but to get better.

[youtube https://www.youtube.com/watch?v=o0_DoicHg2E&w=560&h=315]

Naked Turkish Get up

[youtube https://www.youtube.com/watch?v=HFISb0NGrkE&w=560&h=315]

Try these out for a couple of minutes. Did you feel out of breath and sweaty?  Now try combining these with a strength exercise and feel your body getting stronger. For example

1A. Goblet squats or Kettlebell swings 20 seconds

1B. Get down and get up 2 reps or Naked Turkish get ups- 1 rep on each side

Repeat for as many rounds as possible for 10 -15 minutes. Rest when needed.

1A. Push-ups or Incline push-ups 6 reps

1B. Get down and get up 2 reps or Naked Turkish get ups- 1 rep on each side

Repeat for as many rounds as possible for 10 -15 minutes. Rest when needed.

[youtube https://www.youtube.com/watch?v=0CcVzNxrcdc&w=560&h=315]

Wrapping up

Sucking is something we avoid at all costs. However, if you put your ego aside and embrace the suck, you will be a stronger, tougher and better human being.

If you need any help with your training, please contact me here.

Email- shanemcleantraining@gmail.com

8 Comments

  1. Lane Merkle

    Wonderful blog! I found it while surfing around on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Cheers

  2. Cindie Susany

    Wonderful goods from you, man. I have take into accout your stuff prior to and you’re simply extremely wonderful. I actually like what you have got right here, really like what you’re saying and the best way by which you are saying it. You are making it enjoyable and you continue to take care of to stay it wise. I cant wait to read far more from you. That is actually a tremendous site.

  3. Laverne Grishaber

    Thank you for any other great post. The place else may anyone get that type of information in such an ideal manner of writing? I have a presentation next week, and I’m on the search for such info.

  4. Buddy Bonin

    The very crux of your writing while sounding agreeable initially, did not settle well with me after some time. Somewhere within the paragraphs you actually were able to make me a believer but just for a short while. I however have a problem with your leaps in logic and one would do well to fill in those gaps. If you actually can accomplish that, I would definitely end up being amazed.

  5. Zelda Fernberg

    It’s a shame you don’t have a donate button! I’d without a doubt donate to this brilliant blog! I guess for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to brand new updates and will talk about this website with my Facebook group. Chat soon!

  6. Titus Waide

    I as well as my friends were checking the good guidelines from your website while the sudden I had an awful feeling I had not thanked the site owner for those tips. The people are already as a result thrilled to learn them and already have simply been using them. We appreciate you turning out to be simply helpful and also for getting certain ideal ideas most people are really desperate to be aware of. My very own honest regret for not expressing appreciation to you earlier.

  7. Akiko Brassell

    I’ve read several excellent stuff here. Certainly value bookmarking for revisiting. I surprise how so much attempt you set to create one of these excellent informative web site.

Leave a Reply

Your email address will not be published. Required fields are marked *