Your alarm sounds. Already? Maybe just one snooze…
No, what must be done, will be done. You roll out of bed, the sun just barely rising up. The birds are chirping in the backyard, but besides them, not many others are up at this time.
So why are you?
You have determined that this is the best time for you to make sure you get your training in. It’s the only time that works for you, so it is what it is. Time to get started…
But wait…what will you do?
Even with the multiple alarms, matching gym outfits, pre-made protein shakes, and meal prepped lunches – so many people don’t follow a plan when it comes to training.
Look, I understand that sometimes you just want to challenge yourself with something totally different – albeit, not always the smartest move TBH – but if you are looking to truly maximize your time in the gym, minimize your risk for injury, and reap the most benefits from training – you need to be following a well planned out program.
Why follow a strength training program in the first place? Glad you asked…
- Increased muscle mass
- Increased strength
- Increased metabolism
- Increased joint health
- Increased stamina
- Increased independence
- Increased badassery
- Increased overall health
- Increased sex appeal
- Increased aura of positivity
- Increased mental fortitude
- Increased social life
- Increased opportunities to wear bro tanks
- Increased reasons to buy more clothes
Do you need more?
What are the requirements of a planned out program?
1) Equal Distribution of Movement Types
To refresh, in simplest terms these are:
- Pushing
- Pulling
- Hinging
- Squatting
If any of these are lacking, you can create some serious imbalances, lead to some funky posture, or injuries.
You could split up your week in so many ways it’s hard to count, but just make sure by the end of the week you have addressed all these movements equally.
2) Proper Progression
Just walk into the gym and do XYZ exercises and that’s a workout. Training on the other hand is having a plan to progress. This doesn’t mean every session should be a progression – however, every time you train it is practicing the skill of training.
Again, there are many ways to progress in the gym, and some of them are:
- More weight
- More reps
- More sets
- Less rest
- Harder Variation
- Better form
Again, you can’t expect to add more weight every time you lift – but keeping track of these things is something that not enough people do, and thus they may not push themselves as hard as they possibly could – and that is what causes positive change – challenge.
3) Proper Program for Your Goals
If I ask you “how do I get from LA to New York?” you might tell me by direct flight on an airplane. But what if I say, “no, I think I will drive from LA to Seattle, then to St. Louis, and finally on to New York.” – am I wrong? Technically no…
But the most efficient and direct way is the flight.
That is why having a plan for YOUR goals is important. You might get results with a generic plan, random workouts, or a class, but if you really want the most efficient path it should be for you and your specific goals.
If your goal is to build strength, then HIIT cardio classes won’t get you there very quickly.
If your goal is to get a lean, toned, athletic-looking beach body, then spin class might not be the best option.
Find a program that matches your goals.
4) Have Patience
“But we did squats last week!”
Yes – and we will next week as well.
Too many people have the attention span of a peanut these days. Try this, then this, then that. FOCUS.
Building muscle, strength, and a sexy body in the gym takes repetition, mechanical stress, and progression. You don’t need to “confuse” your muscles. Arguably, the whole concept of muscle confusion is what leads to incredible soreness week after week, and has lead to the thought that “a workout was only good if I am incredibly sore after it”.
I’m not saying that you won’t ever be sore, but if you warm up, train properly, cooldown, AND take care of your recovery (eating, sleeping, de-stressing) – you shouldn’t ever be ungodly sore.
You don’t need to do the exact same program week after week, but you also don’t need to change it up every single day.
Follow and stick to a solid, well thought out plan for at least 12 weeks before deciding that it did or did not work.
If you need help getting started, look no further than online coaching. Training and nutrition! Let me help you find the best plan for you – from anywhere in the world.
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Stay healthy my friends,