Learn the Shortcuts

Learn the Shortcuts

The whole purpose here is to provide inspiration to anyone who may be facing a fitness plateau like I have time and time again. This may or may not be it. I have nothing to endorse here other than my honesty and desire to help others live a well balanced life.

These concise principles allowed me to push off those Final Boss: Round 2 & 3 layers of fat. Let’s pretend we are in your ideal workout room.

YOU GOT THIS

One.

MASTER RESISTANCE WEIGHT


Your master resistance weight is your go-to dumbbell or band level. It offers a level of resistance that you are comfortable with using on most muscle groups.

You can maneuver this weight in most directions freely using your arms or legs.

pjfit-goto

You can curl it, raise it, whip it, rotate it and write big imaginary letters with it.

My master resistance weight is a 20 lb dumbbell, & usually an intermediate level band.

Two.

FULL 360° RANGE OF MOTION (ROM)


Figure out the limits of your workout’s motion and then begin to break it down.

Let’s take your basic arm curl for example.

pjfit-fullrom

Instead of an extremely traditional curl on one plane, begin to branch out.

Once you become fluid with your MRW, you can workout quicker and knock out multiple muscle groups in one sequence.

Your muscles exist on more than one plane. You can, too.

Three.

MINI-REPS


Add more contractions in-between your reps. Activate more core fiber.

pjfit-minireps

Mini-reps involves dropping one max level or weight stack and breaking down your single rep into its own 10 rep army, allowing you to build a stronger bridge across the full movement, to ultimately bring forth a new max.

It is potentially a never ending cycle should you keep dividing. This, combined with a heavy bag workout, is really what allowed me to reach new heights.

Connect your bridges. Build your core.

Four.

TARGETED ROLLING


Touching my toes was virtually impossible when I was in middle school.

Even through sports, I failed in flexibility.

pj-7th-letsdowork

Thankfully I was never bullied on thanks to my gangster XL shirts from The Gap.

OK, I highly recommend investing in one of those cylindrical foam tubes, or foam rollers. Do not be fooled by simple foam cut outs with no craftsmanship and an odd price markup. $40 should bring advanced satisfaction and relief.

Select a roller that you feel comfortable resting the most body weight on.

pjfit-rollers

When I first started ‘rolling out‘, by all means it was immensely painful. There is an absolute learning curve and art to this rolling out thing.

It’s a good time to start.

 Really. If you can’t workout or go to the gym, start out by rolling out and rocking out with one of these on the floor.

This simply promotes healthy circulation, and at the same time increases flexibility.

With extended use (and a few screams), I was eventually able to eliminate a pinched nerve in my back & even grew back some hair in all the right places.

If you can’t roll out on some foam, at least roll out with the homies.

morphin-time

They’ll cheer you up.

Five.

PINCH IN. BUILD. REPEAT.


This mental shortcut involves examining yourself at its core and building+bringing+bridging connections from the inside. Combining this with mini-reps can help break through that final shell.

It’s a simple visual exercise to pair with your workouts.

Muskelaufbau Laufstudie Mann

Imagine your 3D self with infinite X, Y, & Z coordinates. Whatever set of coordinates you just thought of, expand it exponentially with the most insane number you can think of (if not higher than 9, repeat at least twice).

You can navigate freely through your vast 3D network of muscles & tissue.

pjfit-pinch

With your 3D self in your frontal forefront, continuously keep pinching in & expanding the target muscles of your workouts.

Every flex, every rep, every breath, keep it focused and keep on dissecting with those mini-reps.

Of course you’ll have to have an understanding of what your body looks like on the inside. I urge you to study the various muscle groups throughout your body. You cannot change or freely activate what you do not know.

INNERBODY NANOSCOPE + MINI REPS = MAJOR RIPS

Six.

DEATH SHRIMP, PHYSICS, & YOU


The Mantis Shrimp (or Death Shrimp) sees in both the UV & IR spectrum with 2 eyes and a total of 6 focal points.

Most notably it stores energy in its arm releasing a death punch

…with peak forces of 1500 N (over 2500 times the animal’s body weight).The Patek Lab

Be more like The Mantis Shrimp, my friend.

Find and begin to mold this foreign chi into your new…

 TOTAL BODY REWIRE™ 

continue to go-to workouts