Tip of the Week : Constantly Fine-Tune Things

Each week we publish a number of tips and techniques via X (Formerly `Twitter`), the blog; and the newsletter. Wherever you are, there’s always a way to improve what you’re doing.

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I’ve received more emails over the years on the transition to biphasic sleeping than almost anything else I’ve ever written. I can’t thank everyone enough for those, they really are appreciated. Thank you. Most of them take the form of ‘do you think this would work…‘ and the answer is usually to try it and see. I really haven’t made any large structural changes to the original routine; however there has been a little fine-tuning. A snippet from the article Biphasic Sleep : 30 Day Summary explains the overall idea :

When I started doing this, my idea was to have a 1.5 hour nap and a 3 hour main sleep period. This proved to be a little under what my body required, and I switched to a 3/4.5 hour split (3 hours by default, 4.5 on workout days). Once again this didn’t feel like quite enough, and I changed to a regular 1.5 hour nap followed by a 4.5 hour sleep (every day). This feels right.

 

I say this to demonstrate that making small changes can be of benefit, and I’ll continue to make them as required. As the volume of weight training increases (as it almost certainly will), as I age and as my life situation in general changes; the length of the main sleep period will change.

Good stuff.

Unlock Your Hips, Unlock Your Squat

I get a lot of questions regarding the impact of ‘unlocking your hips‘ on heavy squatting. Rick Kaselj goes into it in plenty of detail in the ‘Unlock Your Hip Flexors‘ program; and I’ve also posted a brief video below which demonstrates/explains some of the exercises.
Both (working with Ryan, and Rick’s program) are highly recommended. And as always, we love hearing your feedback – if you sample any of the above exercises or the ‘Unlock Your Hip Flexors‘ program, we’d love to hear about it.

ExerciseFeat Of The Week : 525kg Two-Man Deadlift

Got a serious training partner? Love the deadlift?

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Incidentally, if you’d like to get in touch regarding this or any other aspect of strength, you can contact me here. Look forward to hearing from you.

Fitness Reading/Listening For The Week : ‘Optimizing Brain Fitness’ (by Richard Restak For The Great Courses)

It’ll come as no surprise that we discuss a lot of fitness-related books, courses & podcasts; on this site as well as the various networks noted in the sidebar. Although it’s a few years’ old now, Richard Restak’s ‘Optimizing Brain Fitness’ is very much relevant to a modern approach. And when it comes to a detailed understanding of the area, this is a great place to start. Enjoy. Incidentally, I’m always looking to add to the ‘books to read‘ list. If you’ve come across something which you’d love everyone else to check out, drop me a line. There’s also a list of our all-time fitness suggestions over there. Dive on in.