You have all seen it… you are bombarded with the newest claim of the “perfect” workout for legs, the holy grail of rep schemes, or the latest article from the latest guru that some scientist swears is the key to those gains. Well what you have to know is this is all marketing. Whether cutting, bulking, or just generally trying to stay in shape, You have to LIFT PROGRESSIVELY HEAVY WEIGHT OVERTIME to see real long lasting results.
Take a seat.. let me explain lol
Although there has been a heavy influx of new “trainers” that do everything under the sun that they swear will help you get in shape, nothing will outshine the basics. Yes, the simplest of movements are the most effective at seeing real change within your body. Regardless of the muscle, your body moves in specific patterns and you should train in these patterns to properly add balance within your body. Couple this with heavy compound lifting and you create a recipe of success in the gym.
Proper Movement Patterns
Your body moves in specific pushes, pulls and rotational movements. When properly planning for your workouts you must match the correct exercise with the movement pattern to create balance. So lets take a look: Your core is the main conductor of energy for your body and should be a top priority when training. Rotational movements such as chops and lifts should be in your program design everyday along with pillar strengthen movements such as planks, glute bridges and hyperextensions. Pushes and pulls of the upper body regions happen in the vertical and horizontal planes. An example of this is a bench press which works in the horizontal plane as an upper body push, and a pull up which works in the vertical plane as an upper body pull. Conversely lower body movements are categorized as knee and hip dominant pushes and pulls. An example would be the squat as a knee dominant lower body push and a Romaninan deadlift as a hip dominant lower body pull, respectively.
Tips to Plan
When planing which exercises to do in the gym, the K.I.S.S. principle is key. Keep things SIMPLE. Yes the flying push ups and 700 inch box jumps look cool but they do little to improve performance or physique. Dependent on preference, each day should have a balance of lower and upper body pushes and pulls with a rotational movement. An example of this would be as follows:
Back Squat- Lower body knee dominant push
Pull Up- Upper body Vertical Pull
Farmers Walk – Rotational Stability movement
RDL- Lower Body Hip Dominant Pull
DB Single Arm Row- Upper body Horizontal Pull
Throw in a couple aesthetic movements of your choosing and that is it! Nothing fancy, just simple exercises that will give you the most bang for your buck.
Bringing it all Together
- Lift HEAVY often
- Balance your exercise by movement
- Keep your exercise SIMPLE
The magic pill to all the people that you see who look amazing THAT AREN’T ON DRUGS are basic lifts and a great work ethic to train HARD in the gym. So get simple and put in work!!