Issue #55

1) Do this and you’ll never lack sleep again.
2) Why the equipment you use doesn’t matter.
3) 4 reasons to train with bands + a complete push workout.
4) Exercise of the week: the warm-up that makes you strong.

Read time: 4.1 minutes

Hey Disciples of Steel!

Even if I am 32 years into this strength training journey, I don’t pretend to have all the answers – none of us does.

I share my method with you as I keep learning and honing it through practice.

After training all these years, I’ve eventually figured out a system that works and brings exceptional results, consistently and predictably.
But my method keeps evolving, not just from my own experience, but from yours too.

And this is a real, simple, and logical system that I break down in detail in every issue of my newsletter – not some “trust me, I’m an expert and have a magic program” gimmick.

As you learn and apply the principles I explain, you benefit from all this experience, and if you’re starting today, you’re basically saving 30 years of trial and error.

And together, each year, we get a bit closer to perfection.
We’ll never reach it, but we’ll keep getting better.
That’s the philosophy behind the Japanese symbol Enso, which I have named my strength training method after – and which you can see on my wall in some videos.

So if you’re ready to get fitter and stronger, and join me on this quest to bodyweight strength and mastery, let’s start! 💪

Ask The Coach

If you need help or have a question about your training, all you have to do is use the message box, and I’ll reply to you personally.
I promise I won’t try to sell you anything, so please do not hesitate to ask for help!
When you share your challenges with me, it helps me get better too, it’s always a win-win situation. 🤜🤛

1. Do this and you’ll never lack sleep again.

I used to blame my lack of sleep on my busy schedule, until I realized I was to blame.

You will read many tips about how to fix your sleep, but nobody talks about this one thing that single-handedly fixed mine.

I was like you: going to bed tired, waking up tired, trying to do my job, work out, run errands, and it felt like I never had enough time to do it all and get enough rest.

Then it hit me, sleeping was the only thing I didn’t plan, so I changed that.
And I didn’t just start planning my sleep, I planned it first.

For the past 15 years I’ve been blocking 9 hours for bedtime (eyes shut), before planning everything else around it…
And everything gets done.
Ever heard of the Parkinson’s law? It usually says that work expands to fill the available time.
But it works both ways: if you decrease your waketime, you’ll somehow make all your tasks fit within that time.

Here are a few things that get seriously harmed when you get less than 7 hours of sleep:
- Your mental clarity
- Your energy levels
- Your muscle gains
- Your fat loss
- Your happiness

Plan your sleep first and everything else will get better:
- Your fitness
- Your creativity
- Your mental health
- Your work
- Your relationships

Try it. And if your work and workouts really can’t fit around 9 hours of sleep, then something must change, it’s your health and sanity we’re talking about.

2. Why the equipment you use doesn’t matter.

Let’s bust a myth right now.

You can build muscle with any tool whether it’s machines, free weights, resistance bands, or bodyweight exercises.

Saying lifting weights builds more muscle than using bands (for example) is like saying a pound of lead is heavier than a pound of feathers.
What makes an exercise effective is not the tool, but the weight or the amount of resistance.

Your body does not care what equipment you use, it only responds to how heavy it feels.

My point is this: don’t limit yourself to whatever you were told is "the best".
Train with what you have, or with what you like.

All you need is to learn to adjust the resistance, which is always possible.
If it’s challenging, it’s working.
If it feels heavy, you’re getting stronger.

This also means you don’t need 1000 sq. ft. to train.
If all you have is a small corner, get bands, calisthenics tools, adjustable dumbbells, or even a compact multigym.

Same movement + same resistance = same results.
Simple, isn’t it?

3. 4 reasons to train with bands + a complete push workout.

Training with resistance bands is the perfect starting point for beginners.

1) They don’t take space so you can use them at home. This is great if you’re not ready to commit to a gym yet.
2) They are safe, there’s no risk of dropping them and hurting yourself.
3) The more you stretch them the heavier, so the resistance follows your strength curve which is much better for your joints.
4) They are versatile and let you explore countless movements and exercises as you learn to work out.

Here’s a push workout you can do using only resistance bands (use the heaviest band you can to complete the number of reps):

1) Shoulder press 3×5
2) Arm extensions 3×5
3) Triceps push-downs 3×15
4) Push-forwards 3×15

Perform the warm-up below before you start, and make sure you end with proper stretches.

4. Exercise of the week: the warm-up that makes you strong.

Ten years ago, I suddenly found myself without a gym.
Right when my new goal was to become stronger than ever.
But I had a plan: I would train in a park and go back to my first passion, calisthenics.

The problem was that after a few years of training mostly with machines, my joints, ligaments, and tendons were completely deconditioned.
I was really scared of getting injured and started doing a lot of dynamic stretches before I did any kind of movement.

It was not perfect at first, but I studied, tested, and perfected this ritual over time.
This eventually turned into the standard warm-up I did and still do before every single workout.
Every. Single. Workout. For the past 10 years.

It has not only kept me away from injury, but also made me stronger and much more flexible.

It is a short 5-minute routine that does it all.
The Swiss Army knife of warm-ups if you will.
And today, I’m letting you steal it.
Make it yours, thank me later.

Click this link for the full YouTube video and instructions.

Fitness News

1. Strength Training and Healthy Aging
   This article highlights the importance of strength training in maintaining mobility, independence, and muscle preservation as we age. It underscores the benefits of resistance exercises in reducing injury risks and enhancing overall quality of life. Read more

2. Muscle Memory and Regaining Strength
   NPR explores how muscle memory enables individuals to quickly regain strength after a break, emphasizing the long-term benefits of maintaining an active lifestyle. Read more

3. Health Benefits of Being a Weekend Warrior
   This article examines how concentrated physical activity on weekends can improve cardiovascular health and strength, offering significant health benefits for busy individuals. Read more

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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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