Saturday, December 29, 2012

Making 365 work

For everyone starting 365 next week, some tips to making things work.

1. PROGRAM LIGHT!

In the first cycle, the first three weeks worry about the assistance work, and getting the volume in there. The main lifts should be fast and explosive. Take this time to work on getting tight, and technique. Not the fact that the weights feel "puny". They should.

2. Take it 1 cycle at a time.

I already have people telling me there are setting goals for the year. That is fine if you want to do that, however a better way to look at it is like this. If you destroy every cycle through the year, you're going to end up much further along than if you try to manipulate this cycle, based on what you want for the next cycle. So for the strength based cycle, EAT, and train for strength. There are phases where the fat comes off later. During those, don't sweat your top end strength. Take each phase one at a time, and use it for what it's programmed for.

3. Don't sweat the small details.

For those that train at home, if you don't have an incline, do standing press. If you can't do a certain movement, swap it out for a movement that is similar. Use the movements you feel most comfortable with, that also provide the best training economy if you can't use one that is listed.

4. Set modest goals

This time of year, everyone is going to be the Incredible Hulk or She-Hulk in three weeks. Let's clear the way for the truth here. That isn't going to happen. So simmer down, make modest goals for each cycle that can be reached and go after them. At the end of the year, adding up all of those small goals, will mean a shit ton of progress. Where before, you would make a very big goal and fall short because you didn't decide to achieve the little victories first.

I'm excited for this shit to kick off and have no doubt that if you follow these rules, you'll have an incredibly productive training year.

15 comments:

  1. I started mine today, as New Years Eve/New Years Day are no-go for training here. The thing that sucked the most was the leg curls, seriously. That and taking my 'before' photos....

    ReplyDelete
  2. Question, is this program fine for someone who works out in the morning, works and then trains mma/bjj at night (training is 6 days a week)?

    ReplyDelete
  3. I think small modest goals have always helped me the most, starting training cycles light is probably annoying for everyone but it works, and with much less effort spent spinning your wheels.

    ReplyDelete
  4. paul, have you ever had any rotator cuff or rear delt trouble? got any tips? I always thought rear delt rows would be enough but my cuffs been giving me jipp so obviously not :(
    happy new year, Aiden

    ReplyDelete
  5. For an individual who is 25-30% bodyfat (IE Fat as fuck) would you tweak the calories of the Strength accumulation phase, or just advise to do it as it is written? Ive always thought you should be lean (under 15% bodyfat) before trying to gain size and strength.

    ReplyDelete
    Replies
    1. Keto it is. I have a copy of Carb-Nite and Carb Backloading from Keifer, I understand you have tried and had success with both. Paul, again thanks for taking the time out to put this gold out here.

      Delete
  6. Ok, I get it now. After reading the First 12 weeks and this post, it's about cycle goals not year end goals. Thanks for clearing that up. All the best in the New Year.

    ReplyDelete
  7. Paul, are the chins during the big-15 intended to be weighted? If so, are all chins supposed to be weighted, or just these?
    Thanks,
    Sam

    ReplyDelete
    Replies
    1. during the big-15, if you can, do weighted.

      Delete
  8. Paul, I'm a tad confused on weeks 13-18 (rotational split). Is that a 4 day training week? Please explain. Thanks in advance.

    ReplyDelete
    Replies
    1. it can be 3 or 4 days a week. The 4th workout would just be the 1st workout of the following week. I think I addressed this in the manual.

      Delete
  9. My gym doesn't allow deadlifting, can I swap it for cable crossovers?

    ReplyDelete