Sisu Performance

Overcoming Appetite Struggles During Bulking Phases to make better progress and develop muscle. Struggling to eat all your calories during a bulk? You may not be implementing these 3 things. Read more to find out!

Do you train session to session or do you have a bigger picture in mind?

Manage your training load across the week so it ties in with the stress you accumulate.

weekly newsletter Peaks & Valleys of Load Management

Want to read me nerding out about the brain? No, me neither!

That's why I haven't, but you should still read this if you want to make better progress.

If you're happy not making progress, then I guess that's fine too, you do you.

weekly newsletter 3 STAGES OF SKILL ACQUISITION & THE TRAINING MISTAKE THAT COSTS PROGRESS

RPE?

Rate of Perceived Exertion?

Why do I need to know about this?

Read it and find out.

weekly newsletter RPE

Well, that was cool.

2nd time watching an ice hockey match live. More to come.

anttila

Following the Process.

There's no cheating the steps that need to be followed. There's a process that if followed and trusted in will bring the result you're after.

Which guy wouldn't want to be bigger and feel more confident?

But sometimes before you can commit to the long-game where size is the prize, you have to get yourself ready for it.

2 months of work, like this result took. Not a bad trade-off before you get to build muscle effectively.

Big picture stuff.

What is Sisu?

Sisu: a Finnish concept that translates to strength of will or backbone. A quality that let's people pick up, move on, and learn something from previous failures.

There's plenty of information out there. My goal with anyone I work with is to simplify things down to what's actually needed.

Transforming bodies (stripping body fat)

Building muscle

Getting stronger

If you've got any of those goals, then it doesn't matter when you start.

Your environment is constantly changing anyway and throwing obstacles your way. It's better to have tools to work around them instead of waiting for the perfect time.

Ideal vs Real.

Something to think about if you're hesitating.

The 3 C's of training performance.

Creatine

Caffeine

Carbs

Learn how these 3 can impact training performance.

Ergogenic Aids: Creatine, Caffeine & Carbs The term ergogenic aid refers to any substance that can increase the capacity for bodily or mental labour, especially by eliminating fatigue symptoms. Nutritional ergogenic aids are substances that can enhance performance and are either nutrients, metabolic by-products of nutrients, food extracts, o...

It's a constant conversation that you have with yourself.

The difference between people who see real results in their training and those who don't is that they're better at controlling their impulses.

Learning how to ignore the voice that's telling you it's OK to not do the thing you don't want to do is the "secret" sauce.

Once you can ignore that impulse, then you have to accept that you're going to have to ignore it for a good chunk your training life over the years. Every time you do, you're making a conscious judgement call on why getting it done is worth more than skipping it.

Purpose of Diet Maintenance Phases

Over a long period of energy restriction, there will be some metabolic adaptation taking place. It'll require more effort to lose body fat and eventually the amount that we can lose even with more effort gets lower.

Maintenance phases can help alleviate some of the diet induced fatigue and down-regulation.

Spending a few weeks at a new maintenance level (it's going to be different to when you started months ago) will raise the new set point from which to establish the next deficit.

Going into these types of phases, it's a good idea to change the mindset so that you don't get demotivated from not seeing weight drops for a few weeks.

Setting new targets that focus on training performance and maintaining condition can provide a different aim for this period.

In the long-run it's going to help you keep the weight off for good.

Complexity in training comes from experience. One of the false assumptions that people have is that the longer we train the more complex our training becomes.

Untrue. You'll be doing the same exercises now as you will in 10 years.

The complexity comes from your ability to apply effort and load your muscles instead of your ego. From understanding when to push and when to pull.

Fundamentals don't change. You just getter at executing them. There's no magic pill, it's just repetition with a long-term game plan.

Patience is the superpower.