My buddy's gym fail, Easy Strength, and your longevity bank account

the 6-day workout plan that backfired (and what to do instead)

Author

Dr. Matt Longfellow
July 28, 2024

Welcome to the Athletes' Potential Weekly Wrap. It's Dr. Matt here.

This ain't your grandma's newsletter — it's a short, weekly dose of free expert advice and tips to keep you fit, strong, and pain-free. Forever.

If some awesome human shared this with you, click here to get these tips straight to your inbox weekly. Your future, pain-free self will thank you.

Now, let's dive in to this week's good stuff...

My Buddy’s Gym Fail (and How I Saved His Butt)

The other day, I was chilling on my couch when my phone buzzed. 

It was my buddy, sounding like he'd just gone 10 rounds with a grizzly bear.

What happened? Oh, just your classic gym bro meltdown.

The Overtraining Meltdown

Mr. Muscle had been hitting the weights for a whopping two weeks. 

Feeling like the second coming of Arnold, he decided it was time to really get after it and start lifting 6 days a week.

Because more is always better, right?

Spoiler alert: Things didn't go as planned. Shocker.

Picture this: 

My buddy, dragging himself into the gym for the sixth day straight, looking like a zombie with kettlebells. 

He grabs the weights, determined to push through because #goalz, and makes a noise that probably sent his children running for cover. 

And then? CRASH. 

His lower back decided to peace out faster than me at a vegan potluck.

There he was, slumped on his garage floor bench, looking like a deflated balloon animal. 

He calls me, voice all shaky: "Dude, I messed up. Help."

So, what do you do when your buddy's turned himself into a human noodle?

  • Option A: Laugh hysterically (after making sure he's not actually dying). 

  • Option B: Give him a pep talk about the virtues of Netflix and chill. 

  • Option C: Actually be a good friend and help.

I went with a mix of A and C. Because I’m helpful like that.

I drive to his house, and he hobbles to the door to let me in. His wife hovering around, probably wondering if she should call an exorcist. 

I take one look at him and say: 

"Bro. Ever heard of recovery days?"

After helping him out (and laughing a little), we had a little chat:

  1. Rest isn't for the weak. Gainz happen when you recovery. No recovery? No gainz.

  2. Listen to your body. It's smarter than your protein-shake-addled brain.

  3. Quality over quantity. Three good workouts you can recover from > Six mediocre workouts that wreck you.

So, we sat down and made a proper training plan. Introduced him to this wild concept called "recovery." 

We gave him 3 hard workouts per week. The other days? Just get outside, be active and do something you enjoy. 

Take a walk with the family, go hiking, hit the paddleboard, play some pickleball. It’s all gravy.

No more trying to be The Rock every day.

Introducing RPE: The Workout Mood Ring

Then I introduced him to this magical concept called RPE - Rate of Perceived Exertion.

It's basically a "how hard amd I working” scale from 0 to 10.

Here's how it works:

  • Monday: Feel like conquering the world? Go hard, 8/10 RPE.

  • Wednesday: Feeling meh? Dial it back, 6/10 RPE.

  • Friday: Back to superhero mode? Push it, 9/10 RPE, maybe set a new record.

  • Saturday: Muscles screaming bloody murder? Easy does it, 5/10 RPE.

It's like a mood ring for your muscles. 

Feeling great? Push harder. 

Feeling like roadkill? Take it easy. 

Even on your "I'd rather Netflix and Chill” days, you can still work out - just don't be Hercules.

The Power of Auto-Regulation

My buddy asks, what’s the point of this system?

I tell him it's all about auto-regulation. That's a fancy way of saying "listen to your body, dummy." 

It helps you build up without breaking down.

The result? He's actually making progress now. Without turning into a human puddle every day.

Remember–fitness isn't about destroying yourself daily. 

It's about slow, steady progress. Unless you want to turn into my next walking anatomy lesson of what not to do.

In which case, I’m just one email away.

Speaking of which, if you're in the Columbus, OH area and want to avoid becoming my buddy's workout twin…

We'll ask you a few questions and see if we're a good fit to help you achieve your fitness goals without the drama.

Now, if you'll excuse me... I have to go remind my friend that rest days are a thing. 

And maybe buy him a 'World's Okayest Lifter' t-shirt.

Because that's what friends are for, right?

Saving your butt and then never letting you live it down.

Keep moving,

Dr. Matt Longfellow, PT, DPT, SCS, SFG-II

What We’re Digging This Week…

Easy Strength

Need a strength routine that won't eat your life?

Meet Dan John's "Easy Strength" - the workout for people who actually have lives.

The lowdown:

  1. Pick 5 exercises. Think squat, push-up, pull-up, deadlift, ab wheel.

  2. 2 sets of 5 reps each. That's 10 whole reps per exercise.

  3. Do this 5 days a week for 40 days.

Yes, it's 5 days a week, but unlike my buddy's gym fail, this actually works.

Why? Low volum. Just 10 reps per exercise, so your body can hang.

In as little as 15 minutes a day. Shorter than your Instagram scroll-fest.

Guaranteed strength gains in less time than it takes to order a protein shake…

Hard to get more efficient than that.

This Week’s Popular Post

Learn More From Us

Ready To Get Back To Your Active Life–For Good?

Let's be real – there's never a "perfect" time. Life's crazy, work's insane, and your to-do list? Probably longer than my buddy's list of gym fails. But your body doesn't care about your packed schedule. It just wants to feel great again.

That's why we offer a FREE 15-minute discovery call. It's your chance to:

  • Chat about what's holding you back

  • See if NOW is the right time to make a change

  • Find out if we're the right team to help you crush your goals

No pressure, no gimmicks. Just a quick chat to see if we can help you avoid becoming my next cautionary tale.

Because getting back to your active life? That's always in style.