Reflections on training and willpower III
These reflections continue an earlier discussion about workouts and lifestyle. Points 13–22 bring together practical observations on project-based training, sore muscles, willpower and why the comfort zone holds back progress. Short and honest.
Reflections on the project-based approach
13. Healthy behavior shouldn’t be episodic but a regular lifestyle. But when things have gotten out of hand, a project-based approach helps you get back on track.
If you’re starting to lose weight, set specific goals and deadlines. Monitor what you do. Act deliberately.
Ask yourself: how much do I weigh right now? How much weight do I want to lose? In what time frame do I plan to reach that goal? How much work do I need to put in each week to get there? How much weight do I need to lose per week?
A vague thought along the lines of “I should slim down by summer” is leaving yourself a back door. Without a precise action plan, it usually stays just a thought.
Reflections on pain, manageability and pleasure
14. Sore muscles. I’ve always liked training a muscle that’s still slightly sore from the previous workout. Why? Because a slightly sore muscle is easier to feel. I especially enjoy this with the latissimus dorsi — the feel for the muscle in the next workout is noticeably better thanks to the stiffness left over from the previous one.
15. Manageable means comfortable. Leo Kunnas has put it that way, and it’s very apt. In education we’re told that everything must be comfortable, fun and cool all the time. I absolutely do not agree with that.
Constantly staying within what’s manageable can serve progress but can also work against it — a two-edged sword. Keeping things manageable to avoid injury or to dose the training load in a way that promotes development is understandable. But if it’s pleasantly manageable all the time, so that you never push past your limits and never step out of your comfort zone, no progress will come. Think about it.
16. Illusory pleasure. Everything that feels uncomfortable in the moment usually turns out, with repetition and in the long run, to be useful and developmental. Everything that feels enjoyable in the moment turns out, with repetition and in the long run, to be harmful.
Take running — for many people it’s miserable, it leaves you gasping, as if there isn’t enough air and your heart wants to jump out of your chest. Run regularly 2–3 times a week and in 2–3 years your physical performance will be significantly better.
Another scenario: it’s so nice to slip down a couple of ciders or beers in the evening or to indulge in sweets without restraint. After a day’s tasks, it’s pleasant to crunch on something in front of the TV. Keep crunching with little activity for 2, 5 or 10 years and see what state your health markers are in.
Reflections on age, willpower and contrast
17. We change over time; it’s inevitable. Training at 25 and at 35 are not one and the same. There’s a whole range of differences that a trainee aged 35+ has to take into account more and more. One of the most important changes concerns training volume and frequency.
18. The need to push yourself doesn’t go away. Health comes first, of course, but intensity is worth pursuing at any age. With age, the length of time you can tolerate intense training shrinks, but intensity is always worth pursuing.
19. What is willpower? “Willpower shows itself in doing things that run directly counter to our real wants (cravings),” says Janar Rückenberg. There are all kinds of definitions of willpower, but this could be one of them.
20. People badly want to serve “several gods.” Muscle mass doesn’t develop well alongside high-volume aerobic training, and vice versa. Choose which is the priority for the current period.
21. Use the contrast phenomenon in training. Contrast promotes recovery, prolongs progression and widens your development potential. A powerful and effective measure.
22. Equations. A theorist who’s a talker without practice = bad (very bad). A practitioner who’s a doer without theory = rather good, significantly better than bad. A practitioner who thinks and applies theories flexibly = VERY GOOD.
FAQ
What’s the difference between a project-based and a lifestyle-based approach?
A lifestyle means everyday regularity. A project-based approach is an emergency tool for when things have gotten out of hand — you set a specific goal and deadline to get your rhythm back. Once a long-term lifestyle is in place, you don’t need projects at all.
Is it safe to train a slightly sore muscle?
Mild muscle soreness (DOMS) is not an injury and is not a rule that rules out training. If the pain is sharp, localized or in a joint, take a break. But ordinary mild tenderness actually lets you keep a better feel for the muscle.
Should you reduce training volume after age 35?
Adjust it rather than cut it. Frequency and volume change, intensity stays. Recovery simply needs more time with age — you have to take that into account, not give up intense work.
Author: Janar Rückenberg
Come and train! ArtGym
