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The Other 165 Hours Matter

Coach Andy speaks on the fundamentals of training


Stress + Rest = Progress

In the gym, we often fixate on the best movements, or methods, or intensities, that drive adaptation in the body.

It's thought that if we create a little bit of tissue damage or cellular stress in the gym, and we go home and rest, the brain/body will marshal its resources to repair and improve the system to better handle stress down the road.


Getting fitter, or stronger, or faster is the recovery response to a training stressor, not the drill, exercise or workout itself.

Your ability to recover determines your progress.

If you're not seeing the progress that you'd like to out of your training, I'd invite you to consider that your lifestyle habits likely have more impact than you know.

What you do outside of the gym determines how well you recover.

Sleep better 

  • Sleep is anabolic
  • There are critical restorative functions in the body that occur mostly or only during sleep in your sleep cycle.
  • Studies have shown the sleep loss seems to reduce the production of hormones required for muscle maintenance – like growth hormone and testosterone – and to raise morning levels of cortisol, which can increase fat storage.
  • Just an extra 30min of sleep a night can improve blood sugar levels and performance levels. 

Eat better

  • Building and repairing tissue is metabolically expensive.
  • Ensure you're getting enough calories, macro and micro-nutrients. These are the building blocks of progress.
  • If you're not providing the body with resources it needs, construction stops.

Chill better

  • The brain doesn't know the difference between physical stress, environmental, psychosocial stress. It reacts with the same hormonal cascades (cortisol, adrenaline, etc.). 
  • Without a relative sense of wellbeing, or feeling of safety, your body is unlikely to allocate its resources to rebuild and repair and improve. 
      • The brain is wired for survival, not performance.
      • Dealing with immediate threats are at the top of its agenda.
      • If it thinks that you're running from a bear 24/7, then that's priority number 1, putting on a little muscle mass comes in a distant 2nd place.  

It's a misconception thinking that your 3 hours of training time per week is all you need to improve (even if you're working hard).

The other 165 hours a week matter.