This week on Get Change we talk training. Specifically, I want to help you get as strong as possible. So, I thought I would share how I approach strength work. 

First, you need to understand that tension is very important. When we manipulate sets, reps, load, all that, what we’re really doing is adjusting the dose of tension. We increase the load to raise the tension, and we add reps or sets or sessions so that we can extend the amount of time we spend under tension.

This is a great way to get strong, but it’s not the only way. When you a struggling to make progress in the gym, try adjusting tension in other ways. Try simple moving the barbell faster, for example. Make the movement much harder by just increasing the range of motion, or you can add a pause to the lift to increase the time under load. 

These are effective strategies. But still, it’s not the only thing that matters in the gym. You can also get much stronger simply by spending some time on smaller accessory exercises. Pistols, rows, presses, sled dragging, you name it. These movements are not as important as squats and snatches, but they are great for building work capacity, identifying and correcting weaknesses, and maintaining balance in programming. 

This week on Get Change we have a special show for you. 

The Barbell Shrugged team just finished their first Spartan Race in Temecula, California. On this episode, Chris, Mike and Doug share their race day experience, which you’re sure to enjoy. Plus, we are joined by professional Spartan Racer, Isaiah Vidal, who was kind enough to run with us and share some coaching tips. 

Trust me, you don’t want to miss his story. It’s incredible. 

Here’s all you need to know about these races - If you’ve ever thought about doing an obstacle course event, you really should. Yes, it’s a very hard thing to do. There’s no point in denying it. Your limbs will largely be reduced to sore hamburger meat. Of course you’ll be relieved when it’s all over. However, we can guarantee that you’ll be smiling when you cross that finish line. 

Once you’ve finished a race like this you know that you’re capable of much more. Just prove it to yourself and see. This is an experience that could change your life for the better. 

I know we’re all better off for having done it. 

This week I tell a story about a high school experiment in strongman training, and why that made a huge impact on the rest of my training and coaching career. I think you'll dig it. 

Also, some of your training questions answered...

• The best way to learn the basics of human physiology and nutrition.
• Thoughts on strongman training methods.
• How to train for strength if you work crazy shifts. Firemen and police officers can relate. 
• How do you know when you're ready for more advanced programming?
• My best advice for aspiring writers.
• My favorite squat program.
• How to gain weight for weightlifting 
• How can you isolate and strengthen the thoracic spine?
• If I could go back, how I would train different and why.
• What to do if your lower back get's super pumped and uncomfortable during training, etc. 

I hope you enjoy the show. Cheers!

Chris

How are your resoutions going so far? ...I hope well. 

Maybe you're kicking ass, or maybe you're freaking out. In any case, it's super helpful to keep the limits of your own vision in mind. 

Everyone faces a long series of challenges in life - your career, the gym, your relationships or otherwise. That's most all there is, so, it's critically important for you to get better and better at facing challenges. Be composed. Be confident as fuck! Before you start, believe that the thing is possible. 

Attitude is everything, afterall. 

Ultimately you have to find a solution that make sense and works for you. Do not copy what others do. Do not lose sight of the daily rhythym of chopping wood and carrying water, that's how the work of progress get's done. And most importantly, load your edges hard!

If you are not willing to invision and fight hard for the progress you want then you will never have it. 

Keep going.