We’re gonna talk about making progress in the gym, doing your weight training and making sure you’re on track towards getting the progress you want.
What’s going on guys? It is Tyson the Trainer, and today I’m gonna read another chapter from my book, and this is all about making progress. Life in the Fast Lane. There are three different areas I’m talking about. I talk about the intermittent fasting diet. I talk about lifestyle, and I talk about weight training. Today, we’re gonna be talking about making progress in the gym, doing your weight training, and making sure you’re on track towards getting the progress you want, towards building that lean muscle, towards burning that stubborn belly fat, and getting you the fastest amount of progress in the short amount of time. That’s what Life In the Fast Lane is all about.
When we’re talking about making progress in the gym, there are many different ways you can decide you’re gonna be making progress. There are three certain ways that I talk about in my book that shows you exactly how to do it, and this is from the chapter.
The first way you can make progress in the gym is by increasing your volume. When it comes to increasing volume, that means increasing the amount of stuff you are doing in a certain amount of time. If you’re working out for an hour, let’s say you’re working out for an hour a day, and you’re gonna do squats, and you’re gonna do deadlifts, and you’re gonna do bench press, and you’re gonna do all the essential exercises, that I also talk about in the book, you’re gonna find out how much total volume you’ve actually moved.
If you squat 30 kilos for ten reps, that is 300 kilos. If you do that three times, that is 900 kilos. That’s the amount of volume you just used doing a certain exercise. You just used 300 kilos. What we want to do from there, is each time you’re in the gym, in order to make progress, the first thing you can do is increase the amount of volume. If you’re doing 30 kilos for ten reps, if you do 30 kilos for 12 reps, you’ve just increased the amount of volume. If you do instead of three sets, you do four sets, you’ve just increased the amount of volume. Increasing the amount of volume is a really, really good idea if you want to be able to build more lean muscle and if you want to be able to burn more calories, because the more volume you can do, the more you’re going to burn, the more you’re going to build.
However, there is a problem with this. The more volume you end up building up over time, the longer the workout’s gonna go for. If you’ve only got a certain amount of time in the gym, you can only do so much volume in that time, and that’s what leads us on to number two, which is called intensity.
Intensity is pretty much how hard the activity is. You can either increase the intensity or decrease it, depending on what you want to do. Let’s say on my intensity, I’m resting three minutes between my set, so I’m doing three set of ten squats, and then I’m gonna rest for three minutes. Then I’m doing three set of ten squats, and then I’m gonna rest for three minutes. Then I’m doing three set of ten squats, and then I’m gonna rest of three minutes. Your intensity isn’t actually that intense. It’s not too hard. If you want to decrease the amount of rest time you’re having from three minutes to two minutes, what you’ve just done, is you’ve just increased the amount intensity you’re doing. That’s gonna make the exercise harder because you’re shortening your rest periods. Increasing the amount of intensity you’re doing, or either doing that, or another way would be if you’re doing high intensity training, pushing at it harder.
If you’re usually going at about 70% mark, go to about an 80 or 85% mark, you’ve just increased that intensity. That means the body has to be pushed harder. You’ve either increased the intensity, you’re increasing the volume, there are the two things. Now the third thing you can also do, too, to increase the amount of adaption and progress you’re gonna get, is to increase your strength, because a stronger muscle equals a bigger muscle. A bigger muscle is a stronger muscle, and in order for you to be able to do that, one simple thing you can do to get stronger is to add weight on the bar.
Let’s go back to the analogy again, of you being able to squat 30 for ten reps. If you did 32 kilos for ten reps, or you did 35 kilos for ten reps, you just increased the amount of strength you’re doing. If you can increase one of those three things every single time in the gym, you’re going to be able to make progress over time. What’s gonna happen is your body has to adapt to that new stimulus.
Let’s say today you’ve wanted to increase your strength training. [Chetty 00:04:12], as you can see here, he does a lot of strength training, and that’s what he likes to focus on first. He likes to lift heavier weights. Hey Chetty, you like to lift heavier weights over time. You focus more on progressive overload with strength training, right?
That’s what he loves. There’s another way you can do it, though, is that you can actually, like I said, decreasing the amount of intensity, so you go from three minutes until two minutes, or like I said the other one, is increasing the amount of volume. Pick something you want to increase first, and you want to try and go from there.
Like I said, a stronger muscle equals a bigger muscle. Try and increase your strength first. Every time you come in to the gym, when you’re doing your big exercises like your squats, like your deadlifts, like your bench press, like all of that stuff that’s gonna put on a whole bunch of muscle, what you want to focus on first is trying to increase the amount of weight you can do every single time. This means going from 30 kilos to 32.5 kilos to 35 kilos. Just making those small jumps over time. They don’t have to be massive. The reason they don’t have to be massive either is because if you try to take too much of a jump over time, the results are gonna be shorter and shorter and shorter and shorter, because your body’s not gonna be able to adapt as quickly.
Let’s say if you did 30 kilos last week, and you do 32.5 kilos this week, you’re still going to be able to make progress, and you can go from there instead of going 32 to 35 and then the third week you can’t do any more. You might as well take the benefits while you can, and just do the small jumps over time. Even if it feels a little bit easier, your body still isn’t used to it. If it hasn’t benched 32.5 kilos, and you’ve just done that, you’re still going to make progress. Focus on that first. Focus on strength. A stronger muscle is a bigger muscle, vice versa. The more weight you can move, the more calories you’re gonna burn. Focus on building up your strength.
Then we look at increasing the amount of volume you’re doing. Going from three sets of ten to four sets of ten, or going from three sets of ten to three sets of twelve. Even if you increase it by one or two sets, that’s still going to make a difference at the end of the day because we’re just looking for those small wins. Every single time you’re in the gym, you want to look for those small wins.
You don’t need to be making huge jumps, because remember, this book about Life in the Fast Lane, it’s giving you the fast results in the shortest amount of time, but we want to keep those results going as long as we can. If you’re trying to make huge improvements straight off the bat, it’s gonna be so much more harder for you to make improvements two, three, four years down the road. You see some people and they’ve maxed out everything as fast as possible, and the problem with that is it gets so much harder for you to stay motivated, for you to get disciplined to keep coming in, trying to push yourself harder and harder.
The third thing, like I said, is increasing the amount intensity third. The reason I leave intensity to last when it comes to weight training, is because if you can rest a little bit longer, you can have more strength. If you can rest a little bit longer, you have more energy to be able to do more sets. If you shorten your rest period to too little time, you’re not gonna be able to regenerate your strength fast enough. If you could do 35 kilos for your first set then you rest a minute and you can only do 30 kilos or 27 kilos for your second set because your muscles are fatigued, because they haven’t had enough time to recover, then that’s gonna be a big problem. We want to be able to maintain that form day after day after day, set after set after set. The good quality stuff that’s gonna help you build that lean slabs of muscle and to help you burn that stubborn belly fat. Okay?
The three ways of progression, guys. Strength first, then volume, then intensity. They’re the three big components I like to focus on with my clients. You can vary them, too, like I said. You can focus a month of strength, and then a month of volume, and then a month of intensity. Or you could do a week of strength, a week of volume, and a week of intensity, and just see how you go from there. There’s not right or wrong answer in the way to do this. What matters is every single time you’re coming to the gym, you want to be making sure you’re making some type of progress, because the body needs to be able to adapt, and in order for it to adapt, it needs to be put under a new stimulus.
If you’re giving it the same thing, if you’re coming in the same day, every single day, every single week, doing 30 kilos of ten rep squats, then you know what’s gonna happen? The body’s gonna adapt and you’re not going to make progress, and then you’re gonna get a plateau. People are gonna wonder what’s going on. Why can’t I see results? And it’s because you’re doing the exact … Like most guys come in here. They’ll do the exact same ten kilo bicep curls, ten kilo dumbbells in each hand. Do a set of 15, do a set of 15, do a set of 15, and they wonder why their biceps don’t grow, and it’s because they’re not putting their body under a new stimulus every time they’re in the gym. You’ve always, always, always, always got to look to somehow make some type of progression, otherwise, to be honest, you are gonna be wasting your time.
That’s on the weight training side of things. When it comes to the cardio side of things, how do you increase that? We go back to this is where we look at the intensity. If you’re able to do … When you first ever start doing high intensity training, you’re not gonna be able to push yourself as hard as what you can when you’re getting more and more and more experience. The more experienced you are, the harder you’re going to have to push yourself. If you can do a 20 second on, ten second off interval training, then you want to try and go for 30 seconds on, or even 22 or 23 more seconds. You don’t have to make huge jumps, but it’s the same type of thing when it comes to cardio.
If you’re coming in here on the treadmill, and you’re doing let’s say six on the incline and six on the jogging. You’re doing a light jog. Every single time you come in you’re doing the six and six, your body’s gonna adapt, and that means you’re gonna burn the same amount of calories every single time you’re in the gym. That means that you’re going to get used to coming in and doing the same thing, and it gets easier and easier. You’ve always got to be looking, just try and progress somehow. Make those little changes over time and I promise you, being able to push yourself every single time you’re in the gym, even if it’s just that little bit extra, the body’s gonna adapt. The body’s gonna recover. The body’s gonna grow, and that is what’s gonna help you build lean muscle. That is what’s gonna help you burn stubborn belly fat, and they are the three things you need to focus on in order to get the results you want.
Make sure to click down below to get another free chapter of my book, and that is all about how to set your goals. I am Tyson the Trainer. The book is called Life in the Fast Lane. It’s gonna be coming out for you. See you soon.