#333; Physique development over time & improving long term. The big rocks that matter: Training. Gareth Sapstead

https://www.instagram.com/thefitnessmaverick/

https://www.instagram.com/transformxruby

Physique development over time

• Looking so far into the future for what you want to achieve that you neglect the actions you need to take now which may not be fancy, IG worthy or what you like/want to do but we need to build the foundations

• Without foundations you only plateau harder

• Without foundations you only leave yourself a larger gap to fall back to when things don't go perfectly (which they wont) or you have a bad session, emotional day, holidays, etc… 

• Its easy to have time scarcity in terms of i need to rush this, do all these things now to achieve all these things and get better at all these things but realistically - you can only recover from so much and many of the things you see on the gram may not be conducive to you… its just something new to get more likes and engagement

So with that lets talk about how to go about addressing physique development over time starting at training foundations and goals…

How do you typically assess clients when they first sign up and how do you find their base line for things to “tidy up” improve etc and what are some common glaring things that youve seen over the years from most women who have been trying to get this toned physique their whole life

• The things you see people doing now arent always what has led to the physique they have now

Idea of psychology

Doing what we need vs what we want and incorporating it so you can enjoy it while giving it what you need

Simply NOT dieting does not mean intentionally building muscle

Does not mean intentionally eating for progress, training for progress… your process wasnt there

Again outcome focus end goal focus lets you down

You need to buckle TF down 

• Volume adjusts but you cant force train either - its always smart training

• Also important to realise it is a large muscle and it holds glycogen and water for days when you are training

This really matters for how we plan your physique development over time

Sometimes we have slower phases of learning skills which may not see big weights move

You might need alot of core & lower back strengthening

Where are the weaknesses in the chaing

-  why sometimes big barbell moves arent the answer in some phases

- common training mistakes you see with this huge trend to grow the glutes but many programs being focused on alot of less ideal moves vs big bang for buck, but also why many people are doing all the kickbacks and thrusts but still not seeing the change in their legs

• How only chasing prs every session holds you back 

• Other things to focus on for progress outside of increasing weights each week or even reps 

Learning the difference between breathing and bracing is MASSIVE 

How do you teach that as bracing tends to be a huge set back for so many people

There is a huge difference between CORE training and ABS training… 

Can we talk a bit about your favorite core moves and abs moves?  - 

Food: not undereating their calories

Many people want this toned physique but their pursuit of leaner is usually done with the wrong training modalities, poor exercise selection and not staying in a build for long enough

Dieting to lose the first 10lb to the next 10lb etcetc 

Your body doesnt like change fullstop so it is hard