BUT FIRST…I’M LIKE, REALLY, REALLY IMPORTANT

1. (Even More) Complete Shoulder & Hip Blueprint – Athens, Greece: Saturday, Feb 29th & Sunday, March 1st, 2020

This will be the first leg of mine and Dean Somerset’s European extravaganza in early 2020. The second leg will take place in…

2. (Even More) Complete Shoulder & Hip Blueprint – Maidenhead, U.K: March 7th & 8th, 2020

There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!

SOCIAL MEDIA SHENANIGANS

Twitter

I’ve had a few clients start experimenting with keto after watching Game Changers.

Know what I did?

I didn’t throw my face into a wall in disbelief. Instead, I said “cool, curious to see how it goes.”

It’s not about ME and my biases.

— Tony Gentilcore (@tonygentilcore1) December 12, 2019

Instagram

 

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Granted I’m biased, but I truly feel making a concerted effort to get strong(er) in the gym is the way to go. . Strength is the base for pretty much everything else. . Speed, power, endurance, Laser Tag world dominance, pretty much every performance based attribute anyone is looking to improve upon has its “roots” in improved strength. . Not to mention there’s a significant interplay between strength, improved body composition, and less risk of getting injured. . I’m not saying strength is the end-all-be-all, but it’s pretty damn important. . Now, there’s a lot of nuance as to HOW to get stronger (HINT: lift heavy things consistently) as well as HOW to measure it. . However, for the sake of brevity the graphic I made above hits on many of the key components. . The LEFT SIDE is self-explanatory: If you make a consciouses effort to perform more sets, more reps, or both (at a given load)…you’re winning. . Likewise, if you add more weight to the bar and lift THAT more times you’re also winning. Hell, you’re essentially a goddamn Spartan warrior at this point. . If you want to simplify things: you’re going to get stronger if you DO MORE WORK over the course of several weeks, months, years. . Remember: What gets measured gets managed. . It isn’t always JUST about doing more reps, sets, and load. . ✅ Do More Work in Less Time – this is density training 101. Not only is this indicative of improved strength, but work capacity as well. . ✅ Get Submax PRs – I.e., make your 3-rep Max your 5-rep Max. Chances are your 1-rep max will improve too. . You don’t always have to pursue ABSOLUTE strength in order to progress. . ✅ “Feel” of a Set – I find a lot of people are too quick to add weight to the bar at the expense of their technique. Sure, you may complete all desired repetitions of a given exercise, but if my eyes start bleeding watching it or it was super laborious to complete… . …STAY THERE. . Making the same load FEEL easier is a sign of progress and an often under-utilized metric. . Again, I understand other factors come into play and may need to be considered, but if improved strength is your goal and nothing is happening, maybe you need to audit your approach

A post shared by Tony Gentilcore (@tonygentilcore) on Dec 10, 2019 at 11:08am PST

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Why Depression is Common Amongst Entrepreneurs and How to Overcome –  Carolyn Macdonald

We know mental health problems can affect anyone regardless of profession, gender, age or income bracket. But why do entrepreneurs seem to suffer from depression at such an alarmingly higher rate?

Lovers in Auschwitz, Reunited 72 Years Later. He Had One Question – Keren Blankfeld

Not remotely health/fitness related, but a heartwarming story nevertheless that’s well worth the  read.

Dealer’s Choice – Jarrod Dyke

I subtle reminder to coaches/trainers: Giving your clients more CHOICE is a game changer (and not the Netflix kind).