Change Your Life With Just 3 Reps
By Zach Columbia. BS. NASM. FPT
I want to let you in on a little secret known only to the most successful coaches, athletes, and fitness enthusiasts. It’s a concept that if employed correctly could change your life. What is it? 3 reps. That’s right, 3 reps is all it takes to transform your life and bust through your plateaus. Like everything in life, if not done correctly it won’t work, so here’s how to insure you get results.
Start by doing a set that aligns with your current phase of training. For instance, if you’re in the hypertrophy phase, pick a weight you can perform 10-12 reps at. Now when you get to the end of your set and when you start to struggle and think you need to put the weight down, do 3 more reps. Notice the “MORE” in there? Ahhh… you were looking for the easy way out weren’t you. News flash, there’s no such thing. But if you’re will to do 3 more reps. You could change your life.
Pushing yourself that little bit extra takes a great deal of mental fortitude. That fortitude can translate over into many other aspects of your life, resulting in both physical and mental benefits. What do I mean? Your physical limits reflect your mental limits. Life’s no cake-walk. Things can get hard, stressful, and emotionally and mentally draining. If you have to ability to push through the physical “pain” you feel in the gym, it will help you push through the mental and emotional challenges life throws at you.
The Navy Seals have what they call the 40% rule. Basically, they say that when your mind starts telling you to stop, you really have only reached about 40% of what you’re actually capable of. For those of you that feel content not pushing yourselves, The CDC states, “physical activity can have an impact on cognitive skills and attitudes and academic behavior.” So even just being active can have tremendous benefits in other areas of your life.
With that being said, if you really want to have the physical and mental ability to deal with whatever life throws at you, then push through the pain and give your coach and yourself 3 more reps… It’ll change your life!
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Spark, How Does Physical Activity. 4/19/12, Web. https://sparkpe.org/blog/how-physical-activity-affects-academic-performance/