Friday, September 23, 2022
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Fluff Stuff … it does matter


What? Have I misplaced my f**king thoughts? I’ve in every single place in my weblog that fluff stuff do not matter, that it’s best to minimize it out or restrict it considerably.

However I do suppose it issues (to a level).

After I say “fluff stuff” I don’t imply the massive essential assitance lifts like standing press or entrance squats, I imply the small issues like face pulls, DB flyes, biceps curls, rear delt raises, and so forth.

I feel you possibly can nonetheless do the fluff stuff if it doesn’t compromise the primary program. Which implies:

1/ benches, pulls, squats, shoulder presses, rows, Romanian deadlifts are nonetheless 95% of your program all through the week

2/ the massive lifts nonetheless get precedence over the fluff stuff. At all times.

3/ If time is a matter you skip the fluff stuff, by no means the primary raise. By no means. One in every of my classes usually seems like this:

– heavy typical: 5 units of 5
– medium-heavy flooring press: 6 units of 8
– heavy abs: 3 units
– further hamstring work: 3-6 units

Restricted time? Then I solely do the pull, flooring press and abs. Very restricted time? Do the pulls, flooring press and get out. You have completed 95% of the work.

4/ Do the fluff stuff in your off days. Actually, I feel it’s the best choice. It doesn’t take away out of your fundamental classes, it hastens restoration and EVERYBODY has time to do it as a result of it lasts 10-20 minutes tops.

Examples:

#1:
band face pulls: 3 units of 20
band triceps pushdowns: 1 set of 100 reps

#2:
band leg curls: 4 units of 20
abs: 3 units of 30

#3:
hammer curls: 4 units of 10
rear delt raises: 3 set of 30

#4:
miniband pull-aparts: 4 set of fifty
ab wheel: 4 units of 15

Do not sweat it, it is solely the remaining 5% of your coaching.

Good luck!

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