| Too many people think they're advanced lifters. Too | | | | dumbbell, rows, etc.) |
| many people think they need to follow the latest and | | | | - Vertical push and pull (overhead press, steep incline |
| greatest training routine. But that mentality and | | | | press, chin ups, etc.) |
| approach doesn't seem to be working, does it? Take | | | | - Squat or deadlift based movement (back squat, front |
| a look around the gym. How many people are getting | | | | squat, barbell deadlift, etc.) |
| results? How many people are getting stronger and | | | | - Single leg work (split squat, reverse lunge, step up, |
| leaner? Not many. Why? Because they're | | | | etc.) |
| programming stinks. If they just took a simpler | | | | - Posterior chain work (back extension, leg curls, glute |
| approach and increased their efforts, I'm sure the | | | | ham raises, etc.) |
| results would be better. If they forgot about whether | | | | - Core stabilization (prone plank, side plank, woodchop, |
| they should be pointing their toes in or out when doing | | | | etc.) |
| calf raises and instead did some single leg work, their | | | | - "Weak link" work: rotator cuff, scapular stabilization, |
| results would be better. If they stopped worried about | | | | grip, etc. |
| which head of the biceps they're targeting and did a | | | | Just choose an exercise that fits into each of these |
| couple sets of chin ups, they're results would be better. | | | | movement patterns, plug in the suggested number of |
| So what does an effective training program consist | | | | sets, reps and rest periods based upon that individual's |
| of? Without knowing anything about the individual here | | | | and BAM!! What do you have? A simple, yet effective |
| are some movement patterns I would consider to part | | | | training program. |
| of their training routine: | | | | Train hard, but train smart. |
| - Horizontal push and pull (bench press, seated rows, | | | | |