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Issue #60

1) Why a set of 3 resistance bands is all you need.
2) Pull-Push-Legs explained.
3) The most important tool you’re not using.
4) Exercise of the week: Hip Flexions.

Read time: 3.5 minutes

Strength was never something I managed to build fast, and this is why I teach it.

I’ve always seen friends pick up weightlifting later than me and improve much faster without really having to program for it.

Too bad for me, I was always more interested and passionate about increasing performance, and not just having a six-pack.

So I had to study and find something that works for someone like me—someone with no genetic predisposition for strength.

Now, I can do it, and I see no sign of slowing down.

This is why I feel it’s my duty to share the things I’ve learnt and how I train.
Because if I could overcome those “limits”, I know you can too.

This class is not a one-size-fits-all program or a series of curated fitness news, but truly an insider’s look into my training, designed to help you apply the same principles to yours and achieve the same results.

And this week, I’m telling you why 3 resistance bands are all I need, how I divide my workouts, and the most important thing I do to make sure I’m always on the right path.

Now get ready to level up!💪

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If you need help or have a question about your training, please do not hesitate to use this message box.
I will reply personally, and will create more adapted content thanks to you.
The better I understand your challenges, the better this class gets! 🤜🤛

1. Why a set of 3 resistance bands is all you need.

I usually recommend getting a set of 3 resistance bands (light, medium, heavy), and here’s why.

I believe this is enough to cover the full spectrum of resistance levels you'll need—as long as you follow the 3 rules below:

1) 𝐁𝐚𝐧𝐝𝐬 𝐜𝐚𝐧 𝐛𝐞 𝐜𝐨𝐦𝐛𝐢𝐧𝐞𝐝 𝐭𝐨 𝐜𝐫𝐞𝐚𝐭𝐞 𝟕 𝐬𝐞𝐯𝐞𝐧 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐥𝐞𝐯𝐞𝐥𝐬.
For example, combining light and medium bands will give you a resistance somewhere between medium and heavy. Here are the combinations:
• Light
• Medium
• Heavy
• Light + Medium
• Light + Heavy
• Medium + Heavy
• Light + Medium + Heavy

2) 𝐃𝐨𝐮𝐛𝐥𝐞 𝐥𝐨𝐨𝐩 𝐭𝐡𝐞𝐦 𝐟𝐨𝐫 𝐭𝐰𝐢𝐜𝐞 𝐭𝐡𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞.
By forming a figure 8, you create a shorter, stronger band.

3) 𝐖𝐡𝐞𝐧 𝐲𝐨𝐮 𝐚𝐭𝐭𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐛𝐚𝐧𝐝 𝐭𝐨 𝐚 𝐩𝐨𝐥𝐞 𝐨𝐫 𝐡𝐨𝐨𝐤, 𝐭𝐡𝐞 𝐟𝐮𝐫𝐭𝐡𝐞𝐫 𝐲𝐨𝐮 𝐦𝐨𝐯𝐞 𝐚𝐰𝐚𝐲 𝐟𝐫𝐨𝐦 𝐢𝐭, 𝐭𝐡𝐞 𝐡𝐞𝐚𝐯𝐢𝐞𝐫 𝐭𝐡𝐞 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞.
You can then start the movement from any point you like and make fine adjustments to the resistance.

𝐁𝐨𝐧𝐮𝐬 𝐓𝐢𝐩: For this last technique, use visual cues or markers to track how far you stretch the band.
This helps ensure consistent resistance every time and aids in progressive overload.

2. Pull-Push-Legs explained.

Dividing your workout week into pull, push, and leg days could be the best option for you.

Especially if your strategy is to prioritize strength and movement – which I recommend as I believe any other goal you may have will be a natural by-product.

But what do pull and push mean?

This approach divides upper body workouts into 2 categories.
Rather than focusing on muscle groups, we think in terms of movement.

Pull workouts mostly train your back, biceps, and forearms, while push workouts mainly target your chest, shoulders, and triceps.

☝🏼️ There will be a bit of overlap as some primary muscles may work as secondary muscles on different days, so remember this when planning your recovery.

This is usually the preferred method for anyone looking to improve their performance.
And again, the best way to improve your look is to improve your actual level of fitness.

It also makes it easier to plan your own workouts as a beginner or intermediate.

3. The most important tool you’re not using.

I keep a workout journal.

A real one, pen and paper, and it's always with me in the gym.

In my opinion, if you train for strength, longevity, performance, or anything that has to do with improving your health and you're not keeping any record, you're making a mistake.

There is no way you remember how much you pushed on your third set on May 25, 2023.

Does that matter?
I'll just pretend you didn't ask that question.

There is nothing more important than tracking your progress.
This is what gives you the strength, the drive, and the satisfaction to keep going.

It also ensures you're doing things right.

It's not even complicated at all, you can choose to track anything that's measurable.

Keeping records is the only way to know you're moving forward.

4. Exercise of the week: Hip Flexions.

If you’re like most people, you have weak hip flexors.

These muscles play an important role in your daily life, whether it’s for walking, core stability, posture etc., but are typically underused due to a sedentary lifestyle.

And it can easily lead to injury.

These injuries happen when you expect them the least, sometimes when you’re seemingly not even using your legs.
A simple hip movement with weak and tight hip flexors could result in weeks of pain.

And that’s not all.
Since your other muscles often have to compensate, it is common to suffer from injuries in the spine, legs, or knees too, all because of these weak hip muscles.

Here’s a simple exercise I use to warm up and build strength on leg day.
Unlike most hip flexor exercises that are done without any tool, this one can be done with progressive overload by adjusting the band’s resistance.

And you can do it anywhere!

So do yourself a favor and make it part of your warm-up routine.

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I hope you found some useful tips and motivation in today's edition.

Please share your feedback and help me improve my content for everyone!

A great way to do this is by sending me a message with a personal question you have about training.

Thanks for reading and see you next week!

- Nico

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