Is Your Program Working?

Hey there! Welcome to our little corner of the internet where we explore all things fitness. Each week, we'll take a deep dive into the secrets of a healthy lifestyle, busting fitness myths along the way, and making exercise a breeze with some super handy tips. So get ready to join us on this exciting fitness journey!

This Week’s Healthy Discussion

1. Is your program working?

2. Music and Lifting

3. The Runner Up for a Reverse Pec Deck Fly

Is Your Program Working?

Everyone has a different workout program that they enjoy. Whether it’s Push Pull Legs, Upper Lower, or even Full body. A workout program consists of hitting certain muscle’s throughout the week.

But how do we know if it is working?

Well, the biggest solution is tracking your progression on your lifts. Progressive Overload is the tool to figure out whether you’re recovering well, building muscle, and executing exercises properly.

We want to track how many reps you get, as well as the weight you use. These are the two most important factors that will show whether you have a poor program or strong one.

So, every week I’m going to get you to track your reps and weight and see week by week whether or not you’re going up in either.

There will be times where you don’t progress in a rep or up the weight. That’s fine as long as it doesn’t stay like that forever. Sometimes progression takes 2-3 weeks but if it crosses the 4-5 week mark, that is where your program or some other factor might be affecting your recovery.

If you are continually progressing then you have nothing to worry about. You are gaining strength alongside muscle.

Music and Lifting

I haven’t talked about this in a while, so I think it’s worth bringing up again. Music can and will increase your output in the gym.

It’s a powerful tool for getting into the right headspace to lift heavy, as well as avoid getting distracted.

Busy gyms can be overstimulating so having good headphones to separate yourself from random noises, helps increase your productivity.

The Runner Up for a Reverse Pec Deck Fly

Busy gyms can cause waiting for exercises.

Let’s says a group of people are using the only pec deck and you need something for your rear delts.

Well, try going over to a cable machine and doing a reverse fly using one or two cables.

Set up the cable to around head height and use a cuff or just the ball of the cable to perform a reverse fly.

This is an amazing substitution for a reverse pec deck fly and will hopefully be available for you in times of need.

Give it a try and let me know how you find it.

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