16 Jul New Tricks For the Old Dog? 3 New Things I Added to My Routine
There’s an old saying, “You can’t teach an old dog new tricks”. In most cases, this seems to be true. As humans we have our own unique personalities, biases, as a result, we are creatures of habit. We like doing things our way, doing what we know, and doing what’s comfortable. I’ve been working out since the age of 16 and even though I have methods that I like, I’m always down for trying something new. Here recently, I’ve been complimented by changes in my physique and I credit this to 3 new things I added to the mix. If you aren’t doing them, I highly encourage you to give them a try.
1) Blood Flow Restriction Training – This method of training involves wrapping some sort of wrap around your upper arm (if training arms) or upper thighs (if training legs) to restrict the blood flow to the muscles when working out. This method became popular a few years ago and I actually tried it back then. As an experiment to see if it was real or hype, I wrapped up my right arm and left my left arm unwrapped and did 3 sets of single arm triceps extensions. The result was a significantly bigger and longer pump in my right arm (the one that was wrapped). Despite seeing this, I was not sure if restricting blood while exercising was safe so I didn’t do it again until recently. Blood flow restriction has been shown to provide many benefits like, increase in hypertrophy while using lighter weights, shown to be a great method for recovery and rehab, and increases work capacity. I’ve been doing this for the past 6 weeks as a finisher to my upper body day and I’ve consistently been complimented on how much my arms have grown! I’ve tried many different routines and methods for years to get my arms to grow and blood flow restriction has by far been the best one. If you want more info on how to apply this to your routine feel free to shoot me an email at teamI2t@ingrained2train.com or dm us on Facebook Ingrained2train.
2) More Sleep – Over the past year I’ve been studying a lot on sleep. We all know it’s important but because we learn to function without much of it, we don’t prioritize it as much as we should. For years I struggled with sleep and learned to function with 4 hours of sleep a night. Personally, I thought I was thriving but after studying sleep I realized I was not only hurting my results, but also putting myself at some serious health risks. They say to get 8 hours of sleep daily. Now everybody is different so that may apply to each person differently. For example, if I sleep 8 straight hours I’m sluggish and my body never really quite wakes up. After some trial and error, I learned that 6 hours at night plus a nap during the next day works best for me. I feel refreshed, energized, and rejuvenated. Your muscles grow when you’re resting and recovering so it makes sense that I’ve put on some nice muscle over the past few months. Sleep has a long list of benefits I’ll save for a future post but prioritize sleep in your training, you’ll thank me for it.
3) Changed Some Techniques – Over the years I’ve been fortunate enough learn from some really smart people in the industry. Recently I met a 65-year-old power lifter who holds the deadlift record for his age group. He’s a really intelligent guy who understands the human body better than anyone I’ve ever met. He’s huge on technique! Every rep you have to set your shoulders in a certain position, adjust your head, even sometimes he calls for you to dig your toes into the ground. It’s crazy because we use such light weight but recruiting all these muscles to fire by being in the proper position hits the muscles much more effectively. Even as something as simple as how you grip the bar when doing biceps curls has made a huge difference in the muscle contraction. I’m so excited he’s teaching me this method because this will be a game changer for clients I work with. This is truly next level training (but in the scheme of things, how we should be training). Those who purchase Become Ingrained or the30-dayy custom program will get access to these exclusive techniques in the near future. Stay tuned.
They say if you want different results then you have to do something different. After 16 years of training, I’m still looking for ways to get better and when I find something good, I can’t wait to share it with the world! Thanks for all you support and kind words over the past few years. It’s really humbling to know I’m impacting so many people and can’t wait to reach out to more. To help share this wisdom, please share this article by clicking the social media buttons below. Thanks Team I2T