Don’t be afraid to color outside the lines!
We always tell kids to color inside the lines. Why?
I think it is an excellent thing to color outside the lines.
Or, to build LEGOs into your own ideas rather than just follow the instruction booklet all the time.
This can be applied to your fitness and health as well.
Our bodies are capable of a lot.
You need to progressively challenge and expose yourself to it over time.
Color outside the lines with your training.
There is no perfect volume, set and reps scheme, periodization, or exercise.
The charts, the methods, and the old ways can be useful but there is more to it than that.
3×10, 3×8, 4×10 is not the only way to lift.
Strength training is only part of the equation.
First one in last one out means you are probably waste a lot of time.
Prilipen’s chart is not the be-all-end-all for volume.
The force-velocity curve is not a sacred thing you must follow.
Running endless poles or gassers is not going to prepare you for your baseball game.
You don’t need to run to build an aerobic base.
Group classes and HIIT training are not the secret sauce.
Your warm-up doesn’t have to be 5 minutes on a bike followed by some stretching.
Back squats, straight bar deadlifts, and straight bar bench presses are not the only exercises you need.
Just squatting, hinging, pushing, pulling, and lunging will only get you so far.
All this might have a place but it is ok to do things differently!
Explore different reps ranges.
Play with different volumes and rep schemes depending on the exercise, training level, and outside stressors.
Maybe it is 8×5 or 10×4.
Or, maybe it is doing jumps until you lose interest or production falls off.
Move in different ways. Don’t be afraid to crawl, roll, land in weird positions, and bend the spine.
Challenge the body in different ways and different positions.
Color outside the lines with your health & nutrition too!
Stop fitting in with the norm.
The overly processed junk food all the time.
The staying up late.
Sitting all day.
Eat whole nutrient-dense foods rather than junk food and fast food.
Eat a lot of protein. Eat carbs. Eat fat.
Drink a lot of water.
It can be cool to color outside the lines!