Good morning, folks. Today’s awesome post is offered up by Primal Health Coach Chris Redig.
Are you struggling to see results at the gym? Has your strength training hit a dead end? Maybe you’ve noticed that lifting heavy things doesn’t automatically build muscle. It doesn’t automatically get results.
There’s nothing worse than putting in the work but seeing no benefits. Carving time out of a busy schedule to lift heavy things is already a Herculean effort. That time needs to be productive. So, if you’re struggling to get results, here are the ten most likely reasons.
I’ve been around the block. I’ve spent thousands upon thousands of hours in the gym, on the track, on the bike, in the water. I’ve tasted glory and defeat. I’ve been sidelined with injuries, I’ve gone stretches where I felt invincible. I’ve trained with, and trained, some of the best to ever do it. And along the way, I learned a lot: what to do, what not to do, what matters, what doesn’t.
Last week a comment from a reader gave me a great idea for a post: Give fitness advice to younger Groks. Help them avoid the mistakes I made and capitalize on the wins.
Let’s get right to it.
If you’ve been here for any appreciable amount of time, you know how insane my fitness routine used to be.
I used to run 10-20 miles EVERY SINGLE DAY.
A “short ride” would be 100 miles. Uphill.
Rest days? I’d rest when I was physically unable to move.
It wasn’t even a fitness routine because it was counterproductive. It didn’t make me fitter in the holistic sense. I wasn’t even very strong, mobile, or explosive. I was “fit” only in a single domain.
For my entire athletic career, I considered the gold standard of recovery to be sleeping, resting on the couch watching T.V., and generally being still and inactive. Come on, what could be more effective than couch potato mode to recover from the hormonal and inflammatory stresses of marathon training runs or long days of extreme swim-bike-run workouts? I’m kidding (mostly), but it’s not a total exaggeration. Our understanding of fitness recovery has grown exponentially since I was in the elite arena, and it’s exciting to see new and better approaches taking root that genuinely speed recovery and stave off burnout. I’m sharing two such techniques today. They’re simple, mostly free, and accessible to anyone with the most basic fitness opportunities and venues.
For today’s edition of Dear Mark, I’m answering questions about vitamin K2 and microworkouts. The last two posts on both topics garnered a number of good questions. What’s the best dose of vitamin K2? Should statin users taking vitamin K2, since statins inhibit vitamin K2 activity and production? Can vitamin K2 prevent or reverse arterial calcification? Is butter an adequate source of vitamin K2? What about vitamin D—does it synergize with vitamin K2? Regarding microworkouts, what if you can only do a couple pull-ups at once? Should you alternate muscle groups when doing microworkouts? Can microworkouts work with normal gym workouts? How does one do microworkouts in an office?
Let’s find out:
The fitness industry is in the midst of a renaissance. Flawed and dated strategies like sedentary recovery practices or overly stressful HIIT workouts are being replaced with cutting-edge practices that offer more efficiency and return on investment. Today I’m covering one emerging fitness strategy: performing brief feats of strength in the routine course of a day. Let’s call them microworkouts.
I’m talking here about dropping for a single set of deep squats in the office, hitting a set of max effort pull-ups whenever you pass under a bar in a closet doorway, or stocking your backyard with a hex deadlift bar or bench press and busting out a single set every time you pass by while taking out the garbage.
“Do not go gentle into that good night.” That’s one of my favorite lines in all of literature, and it informs my outlook on health, life, wellness, and longevity.
Live long, drop dead. Compression of morbidity. Vitality to the end. All that good stuff.
But I’m sorry to report that Dylan Thomas imploring you to assail life with boldness is becoming harder for the average person to fulfill and embody. People more than ever before are heading into middle age with a head-start on the degenerative changes to body composition and function that used to only hit older folks. They may want to go boldly into that good night, but their bodies probably won’t be cooperating.
Sprinting workouts are often the missing piece in people’s fitness repertoire. Even devoted fitness buffs—the ones who post daily gym selfies, keep detailed workout diaries, and top their Strava leaderboards—may neglect this critical component of well-rounded fitness. Some consider sprinting too risky. They’re haunted by images of an Olympic sprinter pulling up short with a strained hamstring in the middle of a gold-metal race. Others think sprints are too short to make a difference. How much payoff can you really get from a workout where the active sets last three or four minutes max?
Those concerns are understandable but unfounded.
The benefits of sprinting are profound. Upping your sprint game can help you make an assortment of breakthroughs, from fat loss to fitness performance (including in endurance and ultra-endurance events). And while sprinting obviously carries a higher injury risk than low-intensity movements like walking or lap swimming, it’s also quite safe… when done correctly.
Tennis elbow, Achilles tendinitis, osteoarthritis, and other connective tissue injuries are on the rise. Athletes have always gotten them, but it’s only in the past few decades that regular folks are getting them too. For some connective tissue injuries, non-athletes outnumber athletes. That shouldn’t happen if the conventional wisdom—injuries to tendons, ligaments, and cartilage occur only because of overuse or overloading during intense physical activity—were true.
Now, of course the way we train affects the health and function of our connective tissue. Acute injuries absolutely occur. Overuse injuries absolutely develop. But that’s to be expected. Athletes put their bodies through a lot, and there is going to be fallout from that. Where those injuries shouldn’t be happening is in regular, everyday folks who don’t train for a living or engage in intense physical competition on a regular basis. And yet that’s exactly how it’s going down in the world today. In one recent study, the majority of patients with Achilles tendon injuries couldn’t attribute their condition to working out or playing sports. In other words, they just got it.
I left the pro athlete world a long time ago. I no longer compete. I don’t train with the intensity and volume it’d take to win races. But I do pay attention to what’s going on in that world, and I still have a lot of friends who never left it. Developments there often foreshadow developments in the rest of the health world. And after things like keto, MCT oil/ketones, and collagen, the performance hack that’s blowing up among elite athletes is CBD oil. Almost everyone I talk to who puts in serious training and competing time (in a variety of sports and pursuits) is dabbling with CBD.
What are they using it for?