Guy at the bar: "What is the best training program I can do that will get me the best results possible in the fastest amount of time?"
Me: "The one that you feel works best for you."
Guy at the bar: "OK, well here is what I eat everyday."
Literally goes through everything he has consumed in the last 24 hours even though I stopped listening at "here’s my breakfast".
"What should I be eating to get abs?"
Me: "Food that’s healthy and you enjoy."
I cannot tell you how many people overcomplicate the hell out of getting in shape.
Most are always looking for new advanced ways to do this or do that, but always seem to overlook what has worked for decades regardless of the proven results they have produced.
Here’s the truth…
There is no "worlds greatest" training or nutrition program that is going to magically get you jacked and shredded overnight.
Sure, there are advanced methods and things you can be doing that are ahead of the curve.
But even those methods are useless if you do not already have a foundation of strength, muscle and power. And the best way to build that foundation is by doing the following:
1. Training 3-4 days per week consistently for at least one year
2. Getting really good at basic strength training movements.
The bench, squat, deadlift and their variations, vertical and horizontal pulling, jumping, throwing heavy objects, loaded carries, vertical pressing, sled pushing and dragging, body weight movements, sprinting, and unilateral (single limb) exercises.
3. Consistently eating healthy foods with enough lean proteins, unprocessed carbohydrates, healthy fats and vegetables
4. Getting 7-9 hours of sleep each night
5. Drink enough water (at least half of your bodyweight in ounces daily)
Sounds pretty simple, huh?
Well, it is!
It’s staying disciplined that is difficult.
Building muscle and strength takes time so you have to be disciplined to stay consistent long enough to actually achieve the results you’re going for.
No need for 10 zillion fancy machines and equipment.
A squat rack with bars and plates, a bench, dumbbells, chin-up bar, a sandbag and a sled is all you will really need.
Sure specialty bars are great, especially if you have a pre-existing injury or limitation, but they aren’t absolutely necessary for getting you the best results if you are still a beginner.
If you don’t know how to do the exercises I mentioned then I highly recommend hiring a qualified professional that can teach you.
It’s funny to me how so many people I talk to say they want results but are too cheap to pay for it.
I’ve learned that if someone has the answers to something you want you should be willing to pay that person for what they offer. Whether that be in fitness, business or life in general you should always be willing to invest in yourself instead of wasting your hard earned cash on booze and shitty food.
With that said, once you learn how to move properly don’t waste time in the gym.
Keep your workouts short and efficient.
45-60 minutes is all you need.
Here are some set/rep schemes that can help you with designing your program.
For hypertrophy (increase in muscular size) typically the prescription is 3-4 working sets for 8-12 reps with approximately 60-90 seconds rest.
For strength, 3-5 sets of 6-8 reps with 120-180 seconds rest.
And for power, 3-6 sets of 1-6 reps with full recovery in between sets.
So say it’s a lower body training day, maybe you’ll begin with a box jump for 5 sets of 1 to work on power development.
Then you can move on to a back squat for 5 sets of 6 for your strength work.
Then move down to Romanian Deadlifts and DB split squats for 3 sets of 12.
Finish off the day with some sled pushing or loaded carries and you have had yourself a pretty productive training day.
Remember that for the most part, your power work will come first in your routine so you can work on its development when you are still fresh and can produce the most force.
Strength work should typically come right after your power stuff then followed by your hypertrophy work.
Simple, yet extremely effective.
I hope this post helps with any plateaus you may be facing.
If you have any questions please feel free to contact me at firstname.lastname@example.org and I will be happy to give you an hand.
If you are interested in seeing how we get it done at our facility, Tutela Training Systems in Clark, NJ, I am currently offering a free week of training and a free nutrition consultation for you loyal readers!
Just shoot us an email to the above address and we will get you set up!
Until then, train hard and stay focused my friends!