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Hi, everybody! I'm Kevin Weiss from bodyperformance.net and today I'm teaming with Rip Toned Fitness Products to bring you a video on three tips for the intermediate lifter.
I suppose before I begin we need to define what an intermediate lifter is.
This is no easy task, a lot of people knowing they're beginners obviously because they've just started, but at what point do you move on to the intermediate stage? In my experience I would say this happens with about two to three years of proper training with a correct instruction.
The instruction part is the important thing, you could train for ten or fifteen years and still be making beginner mistakes if you keep doing what you've always done.
Hopefully this isn't you, and these tips can help you out.
Tip#1
Don't forget your roots, after someone's been training consistently for two to three years, it's easy to think they're too advanced for the basics that they need something more complex and complicated to continue to make gains although it's true the longer you train the harder it is to produce an adaptive response by manipulating such things as total training volume, reps, rest periods and a few other variables, you can continue to challenge yourself and keep making progress, of course I still encourage people to try different exercise variations and routines but don't forget what got you here, trust me after two to three years you've not gotten everything you can out of the big basic movements, you've only started to scratch the surface.
Tip#2
It's not all about the training, when you're a novice, a beginner lifter, you can literally almost walk by a gym and make progress. I've seen many novices over the years that make fantastic progress for 6 or 8 months not because they're doing everything right but just because it's a brand new stimulus to them. When this honeymoon period is over and progress stalls or even regresses a little bit, it's easy to think "I need to double down and do more, do more training ". More is better right? No, more is not better. Better is better, when someone comes to me with a few years training experience and it's hit a plateau of course I want to see what their training program looks like but the majority of the time the issues I find are outside of the gym. How many hours of sleep are you getting a night? How many days off a week are you taking from training? What is your nutrition look like? Do you even know how to track your nutrition? If recovery and nutrition are not a priority the best programs in the world are going to fall flop. So, don't always think about it's everything that you're doing in the gym and if you're not making progress you're not doing enough, look outside of the box a little bit and think about "Am I actually recovering from what I am doing?"
Tip#3
Focus on the task at hand, when someone is training consistently for about two or three years, it's easy to lose focus on what you're actually trying to achieve, this doesn't mean that your goals can't be refined and defined differently over time but you have to be working towards these goals, a set goal not just a random goal but a set goal for a good block of time consistently. For example, if you're trying to increase your bench press and that's your defined goal, now you have to put a good block of time where you're focusing the majority of our efforts towards that defined goal and I don't just mean a couple weeks you're looking at two to six months where everything else that you're working on or is in your program is playing a supportive role and your working towards your main goal, so majority of your effort is being put into that. It's common for trainees at this stage to want to improve everything at once. Beginners, they have a little bit more luck this way but it doesn't last that long for them so, once you've gotten past that beginner stage, it's very important to select what's important to you at that time, make a define goal and then push towards that goal for a good period of time, after that period of time has come and gone, maybe you've achieved your goal, maybe you're a little bit short on it, maybe you've even overshot it and if you have fantastic Now you need to refine that goal and start working towards your next one. This is a never ending process but that's okay, you've already been doing this for two to three years and you've shown that you're in it for a long run. So enjoy your challenge, don't jump from one program to the next. Focus and work hard.
I'm Kevin Weiss from bodyperformance.net teaming with Rip Toned Fitness Products. I hope these three tips helped you out. I'll talk to you again real soon.
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