Is Your Extra "Work" Actually Extra?

Is it extra, if your'e not already doing the basics?

Let’s start here.

Is your extra work actually extra?

Or are you avoiding the real work?

Around the 3–12 month mark, something shifts.

The beginner gains slow down.

The scale doesn’t move as fast.

The PRs aren’t weekly anymore.

First — that’s normal.

It happens to everyone.

It’s not your fault.

It’s not because you’re broken.

It’s because your body adapted.

Progress always slows before it stabilizes.

That’s not failure.

That’s the process.

And right about then, most people decide:

“I need more.”

More lifting.

More volume.

More “extra work.”

I get it.

Working out is the sexy part.

It feels productive.

It looks disciplined.

It’s the part you can post.

But let me say this clearly.

When you skip sleep but add lifting, that’s not extra work.

That’s like stepping over a dollar to pick up a dime.

I’ve Done It Too

I’ve added volume instead of fixing nutrition.

I’ve stayed up too late and told myself I’d just train harder tomorrow.

I’ve wanted the visible effort instead of the invisible discipline.

And every once in a while?

I still catch myself.

That part of me doesn’t disappear.

It’s mine.

But it’s not who I want to be.

So I adjust.

That’s the work.

A Beautiful Car That Doesn’t Move

You can polish a car for hours.

Wax it.

Detail it.

Make it shine under the lights.

But if there’s no engine inside?

It just sits in the garage.

Looks impressive.Goes nowhere.

Adding extra workouts without sleep and nutrition is polishing the car while ignoring the engine.

It feels like progress.

But it’s not moving you forward.

The Five Things That Actually Work

If you want to “rush” results, do these.

Not more workouts.

These.

1. SleepEverything builds off this.No sleep, no recovery.No recovery, no progress.No progress, frustration.

2. NutritionYou cannot out-train poor eating.Training is one hour.Food is the other twenty-three.

3. TrainingThe class works.Consistently done, it is enough.

4. HydrationUnderhydrated muscles don’t perform.Underhydrated brains don’t choose well.

5. Morning SunlightSets your rhythm.Improves sleep.Stabilizes energy.

That’s the work.

Extra only works if that’s done first.

Dunk Contests Don’t Win Championships

Everyone wants to practice dunks.

Flashy ones.Off the backboard.Jumping over someone.

It looks incredible.

And if your goal is to win the dunk contest?

Great.

But if your goal is to win the NBA championship?

You better practice free throws.

No one posts free throw practice.

No one claps for hydration.

No one films themselves going to bed on time.

But championships are won at the line.

And physiques are built in the quiet habits.

If you skip the basics to chase the flashy stuff, you’re not rushing progress.

You’re stalling it.

The basics rush progress.

The sexy stuff maintains ego.

Rushing It the Right Way

Rushing results isn’t wrong.

Wanting more is good.

But if you really want to move faster, double down on the five.

Go to bed earlier.

Eat consistently well.

Hydrate intentionally.

Get morning light.

Train hard in class.

That will accelerate progress more than any extra set of curls ever will.

About Sacrifice

You want something big?

There will be sacrifice.

Not dramatic sacrifice.

Practical sacrifice.

Less late-night scrolling.

Less random dessert.

More water instead of soda.

More mornings outside for sunlight.

More nights in bed on time.

That’s not punishment.

That’s alignment.

You’re not sacrificing who you are.

You’re sacrificing habits that don’t serve who you want to become.

Without sacrifice, you’re wishing.

With sacrifice, you’re deciding.

And decisions compound.

The Standard

I love that you want more.

I love the ambition.

But I love you enough to hold you to all of the work.

Not just the part that feels good.

Do the work first.

Then earn the extra.

Build the engine.

Then polish the car.

Slow down.

This is forever.

Stay rad.

Coach Richard