Using A.C.E.S. to get strong AF.

You've decided that now is the time to build muscle. Now is the time to build confidence in being able to move more weight. Now is the time to challenge your body to tolerate more. Hell yeah!

So how do you start? By using the A.C.E.S. principle.

It can feel scary to think about picking up heavy things but if you build yourself up properly, you WILL be ready.

I came up with this little acronym to hopefully make it easier to understand the order in which you should introduce heavier load. Skip steps and it will not only feel a whole lot scarier but your risk for injury will also increase.

What is A.C.E.S?

🔻Access the position-

Figure out how YOU need to move in order for your body to feel and perform at it’s best. This might look a little different than you expect or have been taught depending on your anatomy or injury history.

This will look like going through a range of motion assessment, working on mobility & dialing in your technique on the lift.

🔻CONTROL the position-

Spend some time (a whole lot of time) doing isometric holds, adding in pauses and working with a slow tempo before focusing on adding much load. With manipulating the time spent under the weight you can create a lot of tension within the muscle without needing to use much weight at all. This is where your body learns "how" to do the movements you need it to do.

Can you hold the squat for 30 seconds without falling apart? Use lighter loads but work on being able to control the descent for 10 seconds.

🔻Build ENDURANCE in the position-

Start challenging the muscles to fatigue. Work on rep ranges between 10-20 reps concentrating on being able to maintain good positioning. The goal would be to start feeling comfortable building in load and working to failure within these higher rep ranges. This particular phase feels very safe for beginners because you do not necessarily need "heavy" weights.

This is going to be your 10 or more rep range. The goal is to work in the higher rep ranges but not move quickly. You are trying to stay as controlled as possible for as long as possible. This is NOT bootcamp.

🔻Build Strength in the position-

Once you have learned how to do the movement and how to maintain good positioning, it's time to start focusing on overall movement of MORE WEIGHT. This will look like rep ranges from 1-8 reps very close to failure. This is where the weights can feel scary and intimidating. However, if you build yourself up properly to this point by sticking to the A.C.E.S. principle you will be ready!

Sets of 1, 3, 5, maybe even 7. Now you are looking to move maximum load, with control, through a large range of motion. Don't worry. By the time you get here, you ready girl!!