How to Reach Your 3RM!
Week 5 of the Unstoppable Series is something truly special. It’s where we see our Fitstoppers push themselves, feel proud of themselves (and others) and getting some PB's!
So, if you’ve followed the Unstoppable Series program, you’ve fuelled your body well, prioritised hydration and sleep, then good news - you should be well prepared to tackle 105% of your base for your main lifts! As a simple guide, we want you to feel like you had no more reps to give at the end of your set! This shows you are pushing yourself to your max and performing at your PEAK.
OUR TIPS IF YOU ARE PUSHING FOR 105%
Try to have a piece of fruit or something small prior to your lifting session to make sure your body is fuelled and ready.
2. Your group
Try to group up with people who have a similar 3RM to you, so you can maximise your lifting time and minimise the time spent changing weights between your sets!
3. Your warm-up
Start your warm-up sets around 50% of your 3RM and build from there! You don’t want to fatigue yourself too quickly but still want to ensure you get your muscles warmed up before attempting the big lifts! This is KEY.
WHEN TO KNOW IT’S NOT THE RIGHT TIME TO ATTEMPT A 105%
1. Sickness - your body is putting extra energy into helping you recover. As always, don’t feel disappointed with performance when it’s out of your control.
2. Holidays - if you have had some time away from the gym, you may not feel quite ready to aim for 105%.
3. You have had other priorities pop up recently and haven’t trained 3+ times per week. That’s okay, there’s always opportunity in the next Series - just set realistic expectations with yourself.
4. Food and/or sleep have not been optimal. We know life gets busy, but they really do play a huge part in how we feel.
WHY WE LOVE WEEK 5!
The Unstoppable Series is all about adding process based goals into your routine to help you maximise your performance in the gym! It’s all about feeling your best, performing at your peak and ultimately, feeling like your healthiest, happiest self! It’s not just about aiming to hit your 105% - it's about moving more to live more, it’s about practising accountability, trying new things and doing it ALL with the support of your amazing community!
Let’s go, team - follow @fitstopfitness for further updates too!