The purpose of training is not to beat yourself up every session, but instead to continuously improve to create the adaptation and response required for progression. Rushing to progress or to get quick results from your training is the fastest way to a major stall. Short term gains will remain short term and ultimately lead to dissatisfaction and frustration in the long run.
The focus should always be perfect execution of the exercise, allowing room to progress and complete each session, and therefore the program. Improving the skill of lifting, strength output and training capacity is the aim of every session, the ability to work hard is achieved from years of training in this way. Follow the system and you will go further than you have ever gone before.
Kicking against the wind is harder but not better, better is better!
- If you beat yourself up too much in one training session, and it impacts your ability to complete the next session, then your session sucked.
The accumulation of 4-5 training sessions, of moderate intensity, competed every week across the whole year will yield results far greater than 1-2 “hard” training sessions and 1-2 poor quality sessions per week followed by random weeks off with little or no activity due to feeling too sore and tired.
Aim for 1-2 maximum effort lifts per year
Testing your 1RM every session is a waste of time and will lead to a decrease in results, loss of strength and injury. Be smart, follow a well-designed program to improve your technique, increase muscle mass and strength output.
- Plan your de-load sessions in advance
If you think you need a de-load session it is already too late, and you are on your way to the point of diminishing returns. I would recommend every 4 weeks to either have a reduction in volume or intenstisy.
- Complete your warm up weights the same way as your working sets
If you are not doing this, then you are missing out on a chance to practice your technique and ensure the muscles you are going to use are working correctly. Every set should look the same, earn the right to put more weight on the bar, follow this rule and you will be stronger and less likely to get injured.
Technique acquisition takes time and a lot of practice at a submaximal level. That is the reason that BNB clients train this way, take your time, and learn slow so that you can be strong and fast when the weights get serious.
“Slow is smooth, smooth is fast”