Keep your training simple and master the fundamentals.
You don’t need any special scheme to accomplish the goals that you have set out.
Your body doesn’t need muscle confusion, it needs hard work.
When I’m programming for my clients, I’m not thinking about making things more difficult or trying to find more complicated exercises that will be difficult to follow. I try to make it easy to follow and pick exercises I know that they will be able to accomplish.
This doesn’t mean that it’s not challenging or they don’t do any new exercises.
It just means, I’m not trying to reinvent the wheel.
Doesn’t matter what your goals are, they can be achieved with the basics.
Today, I want to give you 5 easy things that you need to make sure you’re doing to achieve your goals.
1.Compound Movements
Build your program around squats, deadlifts, lunges, presses, and rows.
This makes sure you’re getting the most bang for your buck.
If you’re looking to get stronger, put on muscle, or burn fat, this is where you need to start.
Nothing is going to help you put on more weight on the bar, add size, and burn more calories.
If your lifting program doesn’t start with one of these exercises, make a change and give it a try.
2. Starts With Protein
Each meal should be built around protein.
Building each meal around protein is going to help you make wise choices and keep you away from things that aren’t going to be advantageous to your goals.
Protein is going to help you put on muscle, keep you full longer, and even burn more calories.
By staying full longer, you won’t go reaching snacks that you don’t need.
A good way to know how much protein you should be eating, you can use Precision Nutritions guide. For women, 1 palm full of protein is a serving and men, 2 palm full is a serving.
Recently, this little change helped my client lose ten pounds in less then two weeks.
Starting each meal with a protein source made it so he wasn’t eating as much of other macronutrients and he was staying full longer.
3. Progressive Overload
There’s no special rep ranges.
There’s no special percentages.
Results happen by consistently pushing yourself to do more.
It doesn’t matter if you go up in weight each week, do more reps or more sets.
A combination of the three will produce results.
If you’re not seeing the results you want, you need to look at what you’re doing.
Are you doing the same weight, for the same amount of reps, week after week?
Keep pushing yourself so that you’re increasing the load, volume, or both.
4. Strength Training
3-4 strength training sessions a week is all you need.
2 upper body days and 2 lower body days or 1 lower, 1 upper, and 1 full are great training splits.
You don’t need to over complicate it.
You don’t need daily body part splits to achieve your goals.
With the lifting splits I put above, you will get plenty of volume to see significant results.
5. Consistency and Effort
My client, Sherryl, looks the way she does because she is extremely consistent with her training and nutrition.
Whether she wants to or not, she gets it done.
Not only is she consistent but she is constantly pushing herself.
It doesn’t matter how she is feeling, she always puts in the effort that is needed.
A program is only as good as the effort you put into it.
If you’re not consistently training or trying, the program will suck.
There isn’t some new magic sauce, so there’s no need to go looking for it.
You need to continue to build on the things that work, put in the time and you will accomplish your goals.
It’s easy to get caught up looking for more.
Instead, continue to master the things that work and will produce the results you want.
In the end, none of this matters unless you put in the time and effort to make something happen.
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