Issue #32

1) Pull-up strength starts here.
2) The Enso Bodyweight Training Formula.
3) Less is more.
4) Don’t wait to be an expert.

Read time: 3.2 minutes

Hey warriors,

We’ve been talking mostly about strength and mobility so far, and they are the foundations of everything no matter what your goals are.

But if you’re here, I’m guessing you would also like to learn to do some cool stuff and apply those skills you’re building.

That’s why I’d like to show you a series of progressions you can follow to achieve the move you want to unlock the most.

And of course, I’ll let you guys choose what this first series is going to be about, so tell me:

If you need any help with your training, please let me know by replying to this email and I’ll share my answer with everyone.

Now let’s start! 💪

1. Pull-up strength starts here.

Last week we’ve learnt about the 4 basic shoulder positions.

They’re basic but vitally important in functional training and movement based exercise.

Today I’m giving you a first opportunity to apply this new knowledge and start building healthy shoulders and greater pulling strength.

This exercise alone can:

• Increase your pull-up strength.

• Correct your posture.

• Relieve or eliminate your shoulder pain.

• Help you sleep better.

• Increase your shoulder flexibility.

• And more…

There’s a little prerequisite though, as you should be able to hold a dead hang for at least 30 seconds before you can do this.

Click this link for the full YouTube video and instructions.

2. The Enso Bodyweight Training Formula.

The most efficient systems are often the most simple.

Here is the formula for building a lean and strong physique with the Enso Training System.

It’s a mix of a strength sets and strength endurance sets, applied to movement-based exercises.

We start with 1 or 2 exercises whose goal is to develop pure maximum strength, with 3 sets of 3 to 5 reps.
The resistance level should only allow us to perform 3 to 5 reps with perfect form.

This is followed by 2 exercises aimed at increasing strength endurance and neuromuscular connections.
It is inspired by the high volume sets used in calisthenics and gymnastics.
3 sets of 15 to 20 reps, where the resistance is high enough to make this amount of reps really difficult but while still keeping a correct form.

All exercises are compound, based on movement, and seek performance as a primary goal.

It seems basic, but it’s enough to build a muscular and perfectly proportioned body that moves well and feels good.

3. Less is more.

I never exhaust myself whether it’s in strength or cardio training.

Instead, I seek small improvements over a very long period of time.

Sure, this requires a long term approach and a lot of patience and tolerance for delayed gratification.

But this is also what keeps me mentally sane and away from physical injuries.
This is also the reason why I have been training for so long without ever stopping or suffering a major setback.

And my progress curve is as consistent as my routine. Slow, steady, predictable and efficient.

Because over the course of 10 or 20 years, I’ll have done a lot more workouts than your average fitness freak who trains 5-6 times a week and gives his maximum every single time, only to burn out or break something.

Play the long game, that’s always how you win.

4. Don’t wait to be an expert.

Don’t wait to be an expert to start exercising.

I know many of you are stuck in place and stalling by fear of doing wrong or not knowing what to do.

You do know enough.

It’s a big mistake to think walking, or doing the only few exercises you know is useless just because it’s not part of a program.

Just because it’s simple and total freestyle doesn’t make it useless, far from it.

Of course it’s always better to get a structured program.
But you would already get most of the benefits of exercising if you simply moved your body, in whatever way challenges you, for 30 or 45 minutes.

If you know how to walk, cycle, or do squats, then please start doing this today.
If you’ve been inactive for a while, this is already enough to change your life.

Believe me, you know more than enough. You just need to start.

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 replying to this email with a personal question you have about fitness.

Thanks for reading and see you next week!

- Nico

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