Jonti Wilson won’t thank us for saying this, but he is different – he only has one leg. And that gives him an excellent perspective on working different parts of your body to the best effect.
We asked him to share some of his tips:
1. Different pronations of the wrist or foot can accentuate an underdeveloped bodypart.
Eg… calf raises, do 3 sets of normal, feet together, facing forward, 3 sets, heels together, toes facing out and 3 sets toes together, heels facing out, all whilst keeping the same position on your knee facing forward.
2. Every other week, when training back, do as many of your exercises “under arm” as possible – this places greater emphasis on your bicep/forearm.
3. Tricep pushdown – imagine “bolting” your upper arm, just above the elbow to your side and ONLY move your lower arm throughout the exercise.
4. Try to visualise yourself doing the exercise (like watching a video of yourself from above) watching your technique, your “form.” Feel the contraction of the working muscle on EVERY rep.
5. When training abs, keep them under tension – imagine someone is coming towards you to “punch” you in the stomach…you would tense, right ? THAT is the tension you NEED to feel on every rep and throughout the whole rep range not just one-way.
6. Abs again – leg raises, either knees up or legs outstretched. Do not throw your knees/legs up, lift them slowly and lower them slowly too. The rep range is up AND down, do not raise them up and drop them to raise them again - full range of motion is paramount.
7. When warming up for back training, I use a very wide grip smith-machine press. I know its primarily a chest movement but watch yourself in the mirror, it draws your lats around if wide enough.
8. Never underestimate the importance of warm ups…ESPECIALLY shoulders – on EVERY upper body exercise. The rotator cuff is so easily damaged and very rarely fully repaired once injured.
9. I know you hear it time after time but nutrition IS key. The clichés that are out there such as:-
There’s no point controlling your weights if you don’t control what goes on your plate –
Abs are made in the kitchen.
Food is FUEL – if you put poor petrol/diesel , oil and/or water in your car, it would not perform effectively. Put poor protein, carbs and fats into your body and IT will not perform to its optimum.
These are all VERY true, but probably the most important tip I can give you is get a tailor-made nutrition plan done for you by someone who knows nutrition, asks you questions and works it around food that YOU enjoy. There are lots of fad diets and plans out there. My advice would be do not get a plan from someone who is selling their own products – go independent.
10. Regardless of age, sex and/or ability there IS ALWAYS a way. As you know, I only have one leg, yet I train every bodypart, sometimes a little unorthodox in its technique in order to fit my ability, but:- NEVER say “Never”, there’s ALWAYS a way.
Jonti is a booost ambassador, you can find out more about him: