Thursday, June 11, 2020


Today I will show you 5 points that you should focus on and that will make a difference in your training. They will allow your efforts toward the goal to be more productive:

  1. Self-appraisal
  2. Focus and concentration (and not only in training)
  3. Selection of exercises and training parameters (volume/intensity)
  4. Long-term planning
  5. Patience!

Balance is always the keyword in everything and, in training, it is no exception.

Too often, balance is achieved only after years of experience and failed "butts" against metaphorical walls: the trial-and-error process that leads to personal correction to avoid hurting yourself again in vain.

Sometimes finding the way is made more difficult by negative stages leading to the constant back and forth. Consequently, since the results do not come, we become discouraged and enter the vicious circle of "Who is commanding me to get into all this?"

How can you accelerate this process of learning and self-knowledge of yourself and avoid banging your heads against the wall?

Let's start from the first point in the list above with some questions that apparently might have nothing to do with the training:


Do you really know yourself?

  1. Can you be objective when evaluating your weaknesses and your strengths?
  2. Do you have a goal, a dream to fulfill?
  3. Are you clear about the steps to reach it and everything you need?

If you have answered "yes" decisively and safely to the above questions, chances are you are already on the right path to the success of your goal and you will find the following points useful.

Otherwise, knowing the weapons you have available is a priority to win the battle.

If we are telling the truth, it must be recognized that, without having a clear objective and the means to achieve it, it is practically impossible to make a satisfactory and lasting change over time.

Spending time thinking about your goal, mentally painting, and imagining the situation is not wasted time; on the contrary, it helps to eliminate uncertainties, doubts, and fears.

Once you have clearly defined your goal, focus on your values, your strengths, and the resources you have available or those you can turn to improve everything that has made you drive so far with the parking brake on.

Now you can finish reading, stop, think, and start the race towards your goal.

So if it's so "simple" why do so many people get lost along the way or stumble over stones?

Because for them, they are real mountains: they have continued to do the same until a stone to which it was enough to give a kick to continue has become that: a mountain.

Once this knowledge base is created, we come to the second point of the initial list:


Concentration: The ability to isolate yourself from the context to be fully focused on something that is of primary importance to you.

This has implications that affect mood when we think about training in the weight room ...

On the one hand, a girl with a mobile phone in her hand, colored gloves, and shoes that do not have the slightest desire to get tired because that would mean sweating and tousling.

Across the room, another girl with dirty magnesite hands and shorts, the busiest bar in the gym, loud music to the ears, and a growl is ready for anyone who bothers her.

The example is a bit cartoonish, but I'm sure you will have recognized yourself in one of the two situations.

In both cases, you want to demonstrate something to someone, sometimes even yourself; but the question is to be connected with yourself and with your goals without having to prove anything to anyone. Or connected with beauty by itself.

The right attitude is geared toward keeping the right focus on the goal and understanding what setbacks maybe along the way, how to avoid being knocked down, how to overcome them, what sacrifices you are willing to make, and what you are not willing to give up.

So far we have only talked about the mind because, without these premises, the loads, the repetitions and the exercises will really lose effectiveness. The risk will be getting lost in the topical phrase that each of us has heard or said at least once in life:

“I train well and I also do everything that needs to be done well, but I don't get results…” and the problem is that it is also often true because the mind opposes and is stronger than any well-trained femoral or gluteus!

Let's talk about what to do in the weight room with a necessary premise:

Women are not men with fewer muscles and training should not be "adapted" from the male versions; rather, in women's training, there is unpredictable variability that must be understood and followed patiently on a case-by-case basis;

There is no one way.

One thing is certain: the female body is much more efficient than the male counterpart ;

For this reason, focusing on large volumes of work can be an excellent option, but pay attention to how intensity is modulated. And that doesn't mean women shouldn't train intensely, by the way!


The extreme efficiency of the female system, however, is a double-edged sword.

As for the metabolic level, unfortunately, it counteracts a caloric cut that adapts in a short time, and an increase in the energy expenditure produced by training respond quickly with a cut in energy expenditure produced by additional training activity.

In light of this, the logical conclusion is precisely to do more important exercises instead of starving, which would lead to not having the energy to train at an effective intensity.

Unfortunately, however, we often see women who eat little or nothing and spend time as a hamster in a cage running around without a goal - the hamster has no choice, you do!

Or as soon as they enter the gym, without proper preparatory conditioning, they slaughter themselves with presses and squats to death and go home with their legs swollen like balloons. This will only reinforce their belief that weights make them "big" and they will have reasons to do so in this case as well.

In most cases, you can definitely hit the gas for a little bit of increment on all fronts;

I remember the cases of girls who, from lifting a 4 kg kettlebell from the ground, have managed to lift almost 100 kg of a deadlift or hip bridge on the ground with an elastic band between the knees turned into hip trust with a bar loaded with 130 kg and more.

Attention because these are not numbers of Martians or super athletes: they are within everyone's reach; you just have to find the correct way to get there and here I connect to point number 4:


Bodybuilding is perhaps the only discipline in which complying with a written annual program is practically impossible. There are always and constantly unforeseen events that give the possibility to change something, improve some details, and be able to optimize the training depending on the circumstances of the moment.

Despite this, it is important that you have a line, a general idea of ​​what to do, when to do it and how to do it, since otherwise, you will be groping in the dark and, at the first difficulty, you will have no idea how Exit without having a useful parameter under control to help you understand the causes and effects involved.

Programming should always be done backward, that is, start from the goal and not start smoothly and have to run with your heart in your throat because you are late.

Let me explain it better: if in August I want to be fit for the beach, I will have to calculate backward the phases through which to pass and not find myself in May with 10 kg more and have to starve to not have the desired result.

Smart scheduling also takes into account environmental factors, including stress, which is different at different times of the year due to work, personal commitments, periods of forced shutdown, or vacation, for example.

Obviously, not everything is predictable, so always take the deadlines planning to reach your goal a few weeks in advance, you will need them to face the unexpected without falling into the breach of your schedule.

But let me give you some practical ideas so that I can immediately use them in preparing your training, remembering that simplicity is always a value:

  1. Choose between 4-6 movements and learn them from the simplest variants. For example, a dead weight becomes collect a kettlebell from the floor and a press bench becomes a bending surface inclined increasingly less until you reach the ground make it correctly.
  2. Always look for a progression, initially in the technique, and, as soon as this allows it, in the use of an increasing load.
  3. Once you reach satisfactory loads, focus on the volume by doing many sets per exercise. For example, 6-8 or even 10 sets with medium-low repetitions (no more than 10).
  4. Once you reach maximum volume, you can focus on intensity. Here you can really have a thousand forms that go from the reduction of repetitions, with the consequent increase in loads, to the use of series with weight gain until reaching elevations close to the maximum of the day; and go through the variation of the times under tension in the individual repetitions and in the complete series, etc., etc.
  5. What do you do once you reach maximum intensity? Finalize. Take a test to understand the level of your current skills, relax and enjoy your well-deserved prize, which can be a physical condition or a record of weight lifted or repetitions done, and then start again.

How long does it take to get from point 1 to point 5?

In most cases, I find myself facing these phases over a period of approximately 1 year or 52 weeks.

So I conclude with the last point on the initial list:


You only realize how fundamental this is when you see that someone has a physical metamorphosis that ... leaves you with your mouth open and, anyway, you discover that, unlike other people, "you simply" have known how to wait, persevere and continue day after day believing you can do it.

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