Article Rundown

• Longevity in strength sports is key!
• Why you need time off
• Why and how you need to phase your training
• Cycling supplements
• How to manage bodyweight year round

The Goal Is Longevity!

In this video, I will discuss the longevity secrets gleaned from 21 years of powerlifting experience, spanning from June 1999 to October 2020. I will share insights on maintaining mental and physical longevity in a sport where most athletes’ careers typically conclude within 5 to 10 years. Through my extensive experience in competitive powerlifting, I have made numerous mistakes, learned valuable lessons about myself and other lifters, and discovered the keys to sustaining a long career in this demanding sport. For a much more in-depth look at my overall strength training approach, please check out my book 10/20/Life Second Edition.

Take Time Off!

One crucial aspect often overlooked by social media lifters is the importance of taking time off. That could mean no gym for weeks?! It’s rarely appealing to post about lighter weights or a deload period. However, for those who rely on showcasing new personal records and impressive lifts, it might seem counterintuitive to highlight periods of rest and recovery. Nonetheless, incorporating regular breaks throughout the year is essential for long-term success. Allowing your body time to heal by reducing the intensity of your training and engaging in lighter, less demanding exercises—such as those outlined in my “10/20/Life” approach —can be highly beneficial. This might involve stepping away from heavy lifting and focusing on kettlebells or specialty bars, giving your muscles, tendons, and bones time to recover from rigorous training. Continually pushing yourself to the limit without rest will inevitably catch up with you.

Implement Phases of Training!

The concept of training phases is closely related to the need for periodic rest. It is unsustainable to remain in a pre-contest phase year-round, as this will inevitably lead to physical breakdown. Instead, incorporate off-seasons with lower frequency, volume, and intensity. Use this time to address weak points and build a solid foundation without excessive strain. This approach was crucial for my recovery from a back injury, allowing me to set multiple world records and retire without chronic pain. By learning from my experiences, you can train effectively while minimizing the risk of career-ending injuries.

Cycle Supplements (and PEDs)

Just as with training phases, cycling your supplements is essential. Whether you use creatine, caffeine, testosterone boosters, or other performance-enhancing substances, continuous use without breaks can lead to diminishing returns and potential health issues. Periodically taking breaks from these supplements allows your system to detoxify and enhances their effectiveness when you resume use, particularly during peak training phases. While therapeutic dosages may be necessary, reducing or discontinuing use periodically has proven beneficial for me. This strategy helps avoid potential health problems such as chronic high blood pressure, hyperlipidemia, organ failure and or diseases, which can result from long-term, excessive use and abuse.

Adjust Bodyweight

Bodyweight fluctuations are common among bodybuilders, strongman competitors, and powerlifters. The objective should not always be to increase mass. During downtime or the off-season, consider reducing body weight and incorporating more cardiovascular exercise. This can positively impact the longevity of your lifting career and improve performance in a lower-weight class. Carrying excess weight year-round can lead to health issues, such as high blood pressure or an enlarged heart. Reducing body weight during the off-season can also facilitate more effective mass gain when approaching peak phases. For example, when competing in the 275 lb weight class, I would reduce my weight to 265 lbs and then gradually return to 285lb+, avoiding needing extra weight throughout the year.

Conclusion

The key takeaway is that constant intensity is unsustainable. It is crucial to have periods where you are not at peak performance throughout the year. This includes reducing training intensity to allow your body to recover, cycling supplements to maintain effectiveness, and adjusting body weight to improve overall health and performance. Even professional athletes require off-seasons to maintain their physical condition; this principle is particularly relevant for strength athletes. In Dave Tate’s famous words, “blast and dust.”

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

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