STEP 4 THINK IN BLOCKS
It’s easy to get after it when you’ve just started a new regime, especially since you’re adapting to new movements and the results are coming fast. But there’s a point – usually after about four to six weeks – when things slow down. That’s when it’s time to embrace the grind.
“I believe that you can only train hard in blocks of two, four, six and maybe eight weeks. Then you slide back to medium,” says strength coach and author Dan John. “Most of the time, you need to do what I call ‘punch the clock’ workouts. I suggest doing all the basic movements – push, pull, squat, carry and ‘hinge’ with a swing or a deadlift – do any corrective work you need, improve your technique on one or two exercises, break a sweat and get the heart rate up. Then pat yourself on the back.”
Despite all the wellmeaning advice from social media, not every workout has to be a fight to the death. Just getting something done three days every week beats the occasional all-out effort followed by a fortnight of indolence.