Credit: Roman Zaiets / Shutterstockĭepending on your assessment of what you can handle, you might choose to do your sixth set but only with two or three reps to do your sixth set for four reps but at a lighter weight or to forego your sixth set altogether. So if your program is calling for six sets of four at a particular weight but you didn’t get any sleep the night before and feel awful before your sixth set begins, auto-regulation gives you options. Essentially, it’s the ability to adjust your training volume and intensity based on how you’re feeling at the moment. Learn to Auto-RegulateĪuto-regulation is a skill you’ll refine throughout the course of your training career. To form sustainable and healthy training habits, you need to balance a lot more factors. And while that commitment is important, it’s also not the whole story. When people are just starting out in strength training, it’s common to hear folks making goals of working out a certain number of times per week. Opt for modes of recovery that feel good to you, and they’re more likely to stay habits. ( 3)( 4)( 5) So if those habits work for you, have at it. With recovery, studies suggest that plenty of popular forms of recovery - including cold plunges and cool-down stretches - aid in recovery only when athletes believe that they do. Studies have shown that black-and-white thinking about food - calling some foods “bad” and completely off-limits - actually decrease your chances of achieving and maintaining healthy eating habits. On the nutrition side, you’ll need to find a balance between staying committed to your goals and giving yourself the leniency you need to make your habits sustainable. A healthy set of habits will help you toe that line so you can do what you love while also getting what you need. Hefting big weight is certainly a large part of increasing your strength - but so is a strong commitment to recovery and scaling it back to give your muscles the opportunity to grow and adapt. You want to get stronger and you love lifting heavy. Think of healthy habit formation as a negotiation between what you love and what you need. But it may be more difficult for you to avoid going hard when a lighter approach will be more effective. If you love going heavy at the gym day in and day out, it might not be too hard for you to grab a barbell whenever your program calls for it. What you do in the gym, what you eat in the kitchen, and how seriously you take your recovery. In terms of training, this means striking a sustainable balance between training, nutrition, and recovery. What’s healthy for Athlete A isn’t necessarily the healthiest path for Athlete B. They are not substitutes for consulting a qualified medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional.
#Nutritional habits how to#
Here’s how to build healthy habits as a strength athlete.Įditor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. You can’t crush a deadlift PR (personal record) from deadlifting once - you’ve got to form a habit of training toward that goal. Credit: SOK Studio / Shutterstockįorming healthy habits is essential for strength athletes to do everything from building high-quality muscle mass to developing absolute strength.
A workout is a good thing to do, while a program is a habit.
#Nutritional habits series#
But stringing a series of workouts together into a program can be even better. Doing a workout is great for you - you’ll get your heart rate up, your blood pumping, and your muscles prepped to grow bigger and get stronger.
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