{"id":6910,"date":"2023-01-25T08:19:36","date_gmt":"2023-01-25T15:19:36","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=6910"},"modified":"2023-01-25T08:19:36","modified_gmt":"2023-01-25T15:19:36","slug":"wednesday-training-tip-20","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2023\/01\/25\/wednesday-training-tip-20\/","title":{"rendered":"Wednesday Training Tip"},"content":{"rendered":"
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Despite our love for lifting, sometimes we get burnt out and need to do something to get back into the proper mindset for training. For some, a short layoff could be the answer. Another way, and one that doesn\u2019t result in a temporary loss of strength or muscle, is \u201cOne Lift Per Day\u201d workouts.<\/p>\n
The program is precisely what its name implies: You do one exercise, then get out of the gym \u2013 15 minutes and you\u2019re done! Pick exercises that give you the most bang for your buck. Using terminology Strength Coach Ian King introduced his book Get Buffed<\/em> (1999), consider these six categories of exercises with examples of each:<\/p>\n Day 1: Horizontal Pulling (Barbell Row)<\/p>\n Day 2: Quad Dominant (DB Split Squat, Front Leg Elevated)<\/p>\n Day 3:Vertical Pushing (DB Overhead Press)<\/p>\n Day 4: Vertical Pulling (V-Handle Lat Pulldown)<\/p>\n Day 5: Hip Dominant (Barbell Deadlift)<\/p>\n Day 6: Horizontal Pushing (DB Incline Press)<\/p>\n Day 7: Rest<\/p>\n Just about any set-rep scheme will work, such as 5×5 or 3×10, not including a few warm-up sets with lighter weights. Also, consider that Charles R. Poliquin said that \u201cFatigue Masks Fitness,\u201d meaning that backing off on your training volume can often result in a higher strength level.<\/p>\n After two or three weeks on this system, your brain should be recharged, and you should be able to resume conventional lifting with greater enthusiasm. (TSS)<\/p>\n BOTTOM LINE:<\/strong> If you\u2019re getting burnt out, try One-Lift-Per-Day training.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Recharge Your Training with One Lift Per Day Workouts Despite our love for lifting, sometimes we get burnt out and need to do something to get back into the proper mindset for training. For some, a short layoff could be the answer. Another way, and one that doesn\u2019t result in a temporary loss of […]<\/p>\n","protected":false},"author":10,"featured_media":6917,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"yoast_head":"\n