The 21st century has graced us with a bevy of technological advances:
High-speed internet.
Telescopes that now treat us to images of Black Holes
Nanotechnology to help improve manufacturing, healthcare, climate change, and agriculture.
Pizza crust made out of cauliflower.
The health/fitness sector has also benefitted. Trainers have the ability to work with clients from all over the world in real-time.
Seriously, cauliflower is now used to make pizza crust! Even more miraculous is that it doesn’t taste like sawdust.
We also have the capability to measure things like bar speed and heart rate variability via applications on our phone; all of which provide data to help us gauge our “readiness” to train on any given day.
Technology surely is great.
However, when it comes to ascertaining one’s readiness to train I tend to lean more toward the anti-app route, and instead rely on what I call “INDICTOR SETS.”
The easiest way to explain is via some anecdotal observances.
I was walking to my studio to train the other day where the plan was to show up, warm-up, crank a little Mobb Deep over the stereo, get angry enough to want to fight a tornado, and work up to a heavy(ish) triple on my deadlift (535 lb).
On paper it looked like a done deal.
But once I started warming up, things didn’t go quite as planned:
135 x 5
225 x 5
315 x 3
405 x 1 (didn’t feel horrible, but didn’t feel great)
455 x 1 (INDICATOR SET)
An indicator set basically lets me know whether or not I have “it” that day.
For instance, in the previous two weeks, 455 lbs (which is ~80% of my 1RM) literally flew up. Based on “feel” of my bar speed, and how effortless the set felt, I knew I could make a run for a high 500’s pull.
Put another way, I gave myself the green light to go for it, and I did.
Conversely, 455 felt like absolute garbage the other day.
It felt slow off the ground. And it felt even slower at lockout, which I normally never have any issues with. The indication was: “Tony, if you attempt to go any higher you’ll run the risk of shitting your spine.”
So, I did the smart thing and called it.
I re-racked the plates, turned the page, and did my accessory work: DB reverse lunges, a little pouting in the corner, and some pull-throughs.
Listen, it’s not a perfect system, nor is it anything remotely scientific. To be as transparent as possible: I am not anti-technology. But I am anti-technology to the point that many (not all) people tend to miss the forest for the trees when it comes to their readiness to workout.
If their Apple watch indicates a modicum of fatigue they’ll shut that shit down faster than you can say, well, apple.
Just because your watch says you should avoid training on any given day doesn’t necessarily mean you have to. Besides, I’m not entirely sold on the reliability of those apps anyway. I’ve had clients walk into a session feeling like a million bucks only to have their watch tell them danger, danger, DANGER, and to not even look at a barbell.
On the flip side, I’ve also had clients show up feeling like they made out with a petri dish, only to warm-up, move around a little, and then feel like Leonidas leading the Spartans to battle.
Indicator sets help you learn to FEEL whether or not you’ve got the juice on any given day. In short: It’s a form of auto-regulation that helps you to not have to rely on some algorithm.
Plus, it’ll save you a few hundred dollars…😙
At least in this scenario you’ll have some tangible, performance-based evidence to help you gauge things. Muscle fatigue is one thing and tends to be easier for many people to use as a metric.
If you’re overly sore you can feel that and tweak your programming accordingly. CNS (or nervous system) fatigue is a bit more nebulous and harder to pinpoint, or even feel for that matter.
Indicator sets help you with the latter.
To that end, I encourage you to start utilizing indicator sets as part of your warm-up on the days you know you’re going to be pushing the envelop.
Pick a weight during your warm-up that you can use to “gauge” where you’re at that particular day. This number should be heavy enough to be challenging, but one you KNOW you can perform fast and with immaculate technique.
(this will likely be around 80% of your 1 rep-max)
Trust me. The whole mindset of lift heavy or go home – while admirable – isn’t always the best approach.
People will perform stupid antics on social media (the latest being the Milk Crate Challenge)
Additionally, if you’re an active person, particularly if you lift weights, unless you’re name is Wolverine, it’s inevitable you’ll (probably) experience pain during exercise.
Maybe your knees will feel a little cranky after a serious squat session or your shoulders will be mad after prioritizing the bench press for several weeks.
What’s more, many people after a hiatus due to injury have to navigate the rehab process, which can be a painful experience and about as fun as sitting on a cactus.
However, if we’re discussing any of the aforementioned scenarios highlighted in the introduction my response is an emphatic “YES!”
Albeit, with some caveats.
If you want to elicit change, you need to move. When we move, we induce something called mechanotransduction, which is just nerd speak for “tissue begins to heal.”
Pain, when DOSED ACCORDINGLY, can be beneficial during exercise. When we push into a little pain there’s generally better short-term results than if not.
Whenever I’m working with a client/athlete experiencing pain during exercise (especially in a rehab setting) I like to use a “pain threshold” scale.
On a scale of 1-10 (1 = no biggie, I got this and a 10 = holy shit, a panther just latched onto my carotid), exercise should hover in the 2-3 realm.
Elaborating further, my friend and colleague, Tim Latham of Back Bay Health in Boston, uses a stoplight analogy when it comes to pain during exercise:
0-3 on the pain scale = green light. GO.
4-5 = yellow light. Proceed with caution and modify ROM, technique, sets/reps, etc
6-10 = red light – stop and revisit at a later time.
Let’s Put This Into Action
Let’s say I have a client who had ACL surgery a few months ago and has been cleared by their doctor and physical therapist to begin more aggressive strength training.
My expectation isn’t that (s)he is going to walk in on Day #1 and feel like a million bucks; there’s going to be some degree of discomfort. However, I am not going to shy away from it and attempt to avoid it at all costs.
Remember: A little pain is okay, if not preferred. It’s imperative to challenge the body. I’d make the argument that a lot of what inhibits or slows down the rehabbing process for many is the threat of UNDERloading.
I.e., doing so little that the body is never forced to adapt to anything.
Tendons, muscles, and bones NEED (appropriate) load in order to heal and come back stronger.
Taking my ACL client through the process I may have them start with a deadlift. So long as their pain stays within the 0-3 range, it’s all systems a go.
If that number jumps to a 4-5 it doesn’t mean we have to omit the exercise altogether. Instead we do the following:
Modify ROM – Elevate the barbell off the ground (less knee flexion)
Modify Tempo – When in doubt, slow down. It’s actually quite profound how effective this simple tweak can be.
Adjust Technique – Play around with foot position or stance to see if something feels more comfortable.
Adjust Volume – Sometimes we’re too overzealous with volume and need to ramp up more slowly.
If the pain threshold at any point falls in the 6-10 range then we know we’ve overstepped our coverage and we need to stop that exercise immediately and regress.
It’s not a perfect system and there’s no doubt an aspect of subjectivity to things, but I hope this helps encourage people to not be deterred if pain is present during exercise.
It can be an important cog in the healing process.
“I haven’t come across anything yet that can’t be cured by getting stronger.”
I heard this quote several years ago. I can’t recall who said it, but whomever it was was assuredly someone who’d make my top 10 list of people I’d want to hang out with.1
It stuck with me, and save for male pattern baldness I agree with it 100%.
3 Reasons Why You’re Not Getting Better at Lifting Heavy Things
Outside of the minor nuisance of being the default person your friends & family rely on when furniture needs to be moved, there’s very little that can go wrong with getting stronger.
Athletes will typically jump higher, run faster, be able to change direction on a dime, and otherwise dominate the competition in their respective sport.
And they’re not the only ones who reap its benefits.
Getting stronger works wonders for regular gym folk (both male and female) as well. While many have a goal to perform better in their recreational basketball, flag football, softball, or Laser Tag league…
…building a solid foundation of strength bodes well for the more aesthetically minded individual too.
BTW: If you’re actually in a Laser Tag league, congratulations. You’re awesome.
For the most part strength = muscle.
Guys who can deadlift 2.5x bodyweight aren’t small.
To steal a train of thought from the great Dan John, women who can perform 5+ chin-ups (I’d even make the case for ONE chin-up) typically don’t need to fret over eating an extra slice of carrot cake.
And to that point, even if someone’s goal is fat loss, the more muscle they have the less “aggressive” they’ll have to be on the dietary side of the equation. This isn’t to imply the process is any easier and that you’re less likely to want to stab someone in the throat whenever you’re hangry. But, for all intents and purposes, those who have more muscle (and therefore probably a solid base of strength) generally don’t need to go into “I hate my life mode” when it comes to dieting.
Stronger people tend to be more resilient and don’t get hurt as much either. The saying “getting strong(er) is corrective“ can’t be stated enough.
Above all, those who are stronger are generally harder to kill once the zombies eventually take over.
So what are some factors that prevent or deter people from getting stronger?
Omitting the obvious culprits like not using progressive overload, listening to one syllable that comes out of Tracy Anderson’s mouth, or, you know, dying, below are a few less common talked about factors.
1. Recovery
I put this first because:
1. It’s that important.
2. Admittedly, it’s the most boring and most likely to be glossed over.
HINT: DON’T SKIP THIS.
“You’re only as strong as how well you allow yourself to recover.”
Physiologically speaking you don’t get stronger (or bigger) during a workout. You break down muscle tissue and accumulate fatigue.
Both are necessary and it’s what causes the body to adapt, grow, and become stronger and stuff.
However, it’s how well you allow yourself to recover in between bouts of training which dictates consistent and long-term progress.
This can mean any number of things.
It’s hydration, it’s ensuring ample total calories in a 24 hour period (peri and post-workout nutrition isn’t nearly as life-and-death as we’ve made it out to be in the past), it’s keeping up with soft tissue quality (foam rolling, occasional massages), and most importantly it’s making sure you go the fuck to bed.
Nothing kills all the hard work you put in the gym then not getting ample sleep at night.
I can’t tell you how many conversations I’ve had with high-school, collegiate, and professional athletes throughout the years where they’re scratching their heads as to why they’re not getting stronger and why they always feel as if a mack truck ran them over:
Are they not doing enough sets/reps?
Maybe it’s because they’re not taking “x” supplement?
Only to find out they’re up until 2-3AM every night playing Halo or flipping left/right on Tinder.
It’s a drastic example, and most reading right now aren’t quite as oblivious.
But this does speak to those of you who stare at a television, computer screen, or iPad for hours leading up to bedtime (or what I like to call nighty nights sleepy time) which then results in less quality rest.
I’m a huge proponent of setting a ritual for bed.
My wife and I bought room darkening curtains to block out as much outside light as possible, and I always sleep with a fan on at night to serve as “white noise.”
In addition I’ll always read in bed.
It’s more or less a signal to my body to “shut up.” And, to be honest, it’s rare that I can get through five pages before I’m nodding off.
So, long story short: GO TO BED.
Also, to the CrossFitters reading: it’s okay to take a day off occasionally. It works wonders for recovery. And no, going into your box on “free days” to perform a front squat Tabata or, I don’t know, ‘Alejandro’2 doesn’t count.
If you want to do something go for a walk.
2. You’re Lifting Heavy Things Too Much
I know many of you reading are thinking I’m off my rocker with this one, but hear me out.
There’s a popular line many strength coaches have used throughout the years:
“Far too many people are concerned with constantly testing their strength (1RM) rather than building it.”
I couldn’t agree more.
For the fun of it, audit yourself.
When was the last time you tested your 1RM in something?
If you’re like most people it was yesterday. And prior to that it was last week. And prior to that it was the week before that.
Don’t get me wrong: Training in the 85-95% 1RM range IS important from a strength development standpoint. Here we see many positive adaptations, like:
1. Maximal number of motor units are recruited.
2. Fastest MU’s are activated (high-threshold motor units).
3. The discharge frequency (rate coding) is increased.
4. Activity – inter and intra muscular coordination – is synchronous.
5. Potential for future hypertrophy gains (especially when you revert back to a “hypertrophy” specific training phase).
6. At least 37 IQ points (<=== it’s science).
Photo Credit: Elitefts.com
However, it’s important to understand that most of the popular strength-based programs out there – 5/3/1, Cube Method, Juggernaut, etc – the bulk of the volume hovers in the 60-80% (1RM) range.
That’s in stark contrast to what many people perceive as the right approach when strength is the goal.
To reiterate: It’s still very important to train heavier than that – and the above programs do include work in the 90% + range – but it doesn’t have to be as frequent as one might think.
Training heavy all the time is going to wear you down. Not only will your joints take a beating, but it’s neurally taxing as well.
In the end, for most people most of the timer, it’s SUB-MAXIMAL work that needs to be prioritized more frequently.
Not only does it ensure immaculate technique – which allows people to “express” their strength more effectively – but it helps in building a much larger base so you can attain a higher peak (in strength).
3. Making Stuff Harder For the Sake of Making It Harder
Some people just want to be crushed in the gym, and that’s cool. I appreciate and respect whenever someone likes to work hard and get after it.
Here is where I have a TON of respect for CrossFit.
But making an exercise “hard” for the sake of making it hard (or to make yourself feel tired) won’t necessarily equate to better results.
When I write a program I need to be able to back up my rationale for every exercise I have someone perform. It’s easy to make someone tired.
Push a Prowler for 30 minutes.
It’s a whole nother ball game to enhance someone’s performance; to get them better. I need to be very particular with what movements and exercises I include given someone’s goals, injury history, and current ability level.
You know the saying “you’re only as strong as your weakest link?” Well, if getting stronger is someone’s goal that’s pretty important.
When most people think “get strong” they look to the big 3: squat, bench press, and deadlift.
In terms of any accessory movements I include in a program, 95% of them are going to be aimed at addressing some form of weakness or technique flaw in the aforementioned big 3 lifts.
The other 5% is dedicated to bicep curls.
Because, biceps.
A Few Examples
Someone is falling forward or having a hard time out of the hole in the squat – An easy fix would be to have them spend more time within the ROM they’re having the most trouble in. Pause squats for 2-5s (with 50-70% of 1RM) is an excellent choice. Another option here is to perform more Safety Squat Bar squats
Someone is weak off their chest in the bench press – Again, more time spent where they’re weakest would be ideal. Pause bench press or maybe high(er) rep sets with the Spoto Press.
Someone is weak at lockout with the deadlift – Dedicated speed/technique work with a lower % load would work, as would adding chains to the lift, or maybe some RDLs.
The theme to hammer home is to use your accessory work to address something useful, rather than making exercise hard for the sake of making it hard.
Ask 99 out 100 people what’s their “marker” for success in the weight room and they’re likely to say something related to how much weight is on the bar.
How to Build Success In Your Training (Other Than Just Adding More Weight)
I can’t disagree with the above logic.
If someone is lifting more weight on a particular lift this week compared to the previous week, and is following that mantra on a consistent basis, you can bet they’re going to make significant progress in the gym.
This approach is an easy, straight-forward, and fool proof way to “build” success into any program.
Right behind the “lift more weight” mentality – and serving as yet another fool proof way to champion progress – is the idea of manipulating the total number of sets and reps.
Add in an additional set or two3 and/or perform more repetitions of an exercise at a given weight and you’re doing more work.
Lift heavier loads or lift “x number” of weight for more repetitions and you have yourself some progressive overload.
Wash, rinse, repeat…….F.O.R.E.V.E.R
I think both approaches are spot on, and something I’ve discussed in past articles like HERE and HERE.
However, as much as I want to kiss that train of thought on the mouth without buying it dinner first, it does have its limits.
A recent exchange with a client of mine got me thinking: Are those two approaches, truly, the only way(s) to ensure success in a program? Is telling someone “just suck it up and lift more weight” the unequivocal best idea or approach?
I mean, how would you answer the following comment?
“So I totally understand why I shouldn’t add more weight if technique isn’t great, but what am I supposed to do if you’ve decreased the overall load?
If I’m doing less reps or less sets of a similar number of reps from the previous week and I don’t increase the weight, I’ve done less work than the week before. How will I see/get gains?”
I can’t say for sure, and my translation could be a little fuzzy, but if I were to open up my client to strength coach dictionary4 I’m pretty sure she’s insinuating that I’m trying to steal her gainz!
To me, another way to build success into anyone’s training is something not many people take notice of or even consider in the first place.
And that is……
“Feel” of a Set
To me, technique is paramount.
Especially when working with newbies or even intermediate lifters.
The reason why many tend to hit a speed bump or fail to make continued progress in their training is because their (shitty, or less than exemplary) technique doesn’t allow them to express their full strength.
Too many energy leaks due to form breakdown and, subsequently, poor alignment up and down the kinetic chain, leads to stagnant, sub-par progress.
Most have a hard time making any progress.
With regards to my client I broke it down like this:
“The reason why you crush 105 lbs. on the front squat and technique breaks down when you increase the weight to 115 lbs. is because you haven’t taken enough reps with 105 (or lower).
You need to build your volume with QUALITY reps, and earn the 115.”
Also “feel” of a set/rep matters.
Let’s say in Week #1 I call for five repetitions at “x” weight. I’d rather you stop your set at three repetitions than perform two reps with crappy technique. How are those final two reps going to make you better?
Grinding out some reps here and there is fine – and at times I’d encourage it. But I wouldn’t make a habit of it, because it doesn’t allow you to groove good technique.
Another way to think about progression is like this.
Week #1
Rep #1 = solid.
Rep #2 = pretty solid.
Rep #3 = meh, I got it, but that wasn’t solid.
Rep #4 = oh shit.
Rep #5 = I think I just destroyed the back of my pants.
Week #2
Rep #1 = dead sexy.
Rep #2 = dead sexy.
Rep #3 = solid.
Rep #4 = pretty solid
Rep #5 = okay, that wasn’t fun.
The idea here is to judge the feel of a set, and to take into account that that DOES MATTER.
If in Week #1, with a certain weight, a few repetitions make you hate life (or are not doable with passable technique), your “progression” is going to be to ensure that ALL repetitions are on point before you even think about increasing load.
That’s another way to build success into your training.
This article is not going to dive into the x’s and o’s of program design.
For that you can peruse my Resources Page and find plenty of options to fit your fancy. Instead, today, I wanted to peel the onion (so-to-speak) and discuss the layers of program design that rarely get discussed.
How to Make Your Programs Programs Your Clients Will Actually Follow
This post is going to hit on the more nitty-gritty and nuanced stuff.
The stuff that is the culmination of equal parts time under the bar, experience, and not sucking. The stuff that, while I feel are very important and what helps to separate the great coaches from the sub-par ones, might come across as trivial or inane to some, and certainly won’t win me any additional Instagram followers.
Wow, I’m really selling it here aren’t I?
Lets dive in.
1. It’s Not About You
No, really, the programs you write have nothing to do with you.
Sure, you’re writing them and it’s your expertise and coaching people are paying for. However, the program should be about your client/athlete and reflect their needs and goals.
I think it was Alwyn Cosgrove who first coined the phrase
“You should write programs, not workouts.”
On top of that, and equally Earth shattering, is a common quote I often defer to from the great Dan John:
“The goal is to keep the goal, the goal.”
Any Joe Schmo with biceps and a weekend personal training certification can write a hard workout that will make someone hate life.5
Writing a program – one that’s individualized – serves a purpose, addresses one’s unique injury history, caters to his or her’s goals, takes into account ability level, and on top of all that, is flexible, takes some thought, professionalism, skill, and attention to detail.
Listen, I am all for getting people strong (which, granted, is subjective) and I can appreciate anyone who places a premium on having their clients squat, deadlift, bench press, and deadlift.
Deadlift is listed twice….because, deadlift.
However, if your client is a newbie or is just looking to lose 10-20 lbs, or could care less about benching 2x bodyweight, the program should reflect that.
There’s two extremes that generally end up happening:
1. Trainer/coach doesn’t give a shit. Client shows up, trainer is ill-prepared, and what follows is some smorgasbord of laziness, complacency, and fitness industry cliches. I.e., client is paying for a babysitter who just so happens to show them how perform a shitty looking lunge.
2. Trainer/coach does give a shit. Albeit is too much of a narcissist to recognize that because he or she prefers to train like a powerlifter, Olympic lifter, bodybuilder, or CrossFitter, doesn’t mean ALL of their clients need to train the same way too.
Before you know it you have:
14 year old’s who have never mastered a squat performing Tri-Phasic 1-Legged Pistol Squats vs. Bands while dragging a sled
35 year old house wives working on their quad sweep
55 year old CEOs with poor shoulder flexion performing kipping pull-ups for AMRAP.
Makes sense.
At the end of the day people are more apt to follow and stay invested in a program – long-term – if they know it’s catered to them and has their best interests in mind.
Like it or not, this is a SERVICE industry….and while I recognize there’s a bit of head-butting between what people need to be doing and what they want to do, it’s your job as the fitness professional to find and include that balance.
2. Avoid Fitting Square Pegs Into Round Holes
Yo, check it.
1️⃣ No one HAS to back squat. And if they do, no one HAS to use the low-bar position.
2️⃣ No one HAS to pull from the floor. And if they do, no one HAS to use a straight bar.
3️⃣ No one HAS to bench press. And if they do, no one HAS to use a crazy excessive arch. Or use a barbell for that matter.
4️⃣ No one HAS to listen to A Tribe Called Quest radio on Pandora. But you kinda do. Trust me.
Another “trap” I see a lot of fitness professionals fall into is marrying themselves to any ONE way to do or perform anything.
For lack of a better way of putting it: I fucking hate this way of thinking.
I lose a lot of respect for coaches who are that narrow-minded and unwilling to understand that there are other coaches out there getting just as good (sometimes better) results not doing what they’re doing.
Piggy backing on what was mentioned above (on individualization) – everything kinda falls under this umbrella…from exercise selection, order, and even the variation.
I mean, if someone has the shoulder mobility of a pregnant rhinoceros it makes zero sense to force them into back squatting, let alone using a low-bar position.
Photo Credit: Menno Henselmans
It won’t do them any favors and will likely frustrate them as it will feel weird (possibly even hurt) and will do little in building a greater degree of competency.
If I felt squatting was still important for them and it fit into their goals, a better way to build success (and competency) would be to use a SSB (Safety Squat Bar) variation or maybe even Anterior Loaded KB Front Squats:
Here I can still groove a sexy squat pattern but take the upper body restrictions out of the equation.
Likewise, with deadlifts, no one outside of a powerlifter or weightlifter must pull from the floor. It’s a rare instance – kinda like a Centaur or a vegan dish that doesn’t taste like wallpaper – when someone walks into my gym on day one and can demonstrate the mobility (and stability) requirements to do so safely.
Honestly, my first order of business with many people is to help them find their hip-hinge before I worry about lifting anything heavy off the floor.
To that end, if someone lacks the ankle dorsiflexion, hip flexion, or t-spine extension to get into proper position, maybe a trap bar would be a better option?
I find it’s a more “user-friendly” way of introducing the deadlift.
What’s more, in terms of stress and sheer loading on the spine, the trap bar will be a better option for most people anyways. With a straight bar the center of rotation is further away from the bar, whereas with a trap bar it’s right smack dab INSIDE.
https://www.youtube.com/watch?v=p-sA3PG1kGY
Want to make your programs programs your clients will actually follow?
One of the best strategies is to include exercises and movements that best fit their ability level, shows them success, and helps to build competency.
Everyone is different. Respect that.
3. Other Stuff I Was Going to Elaborate On But This Post is Already Long Enough
As in, write down and keep track of what your clients are doing per session (and encourage them to take ownership and do it themselves).
A funny thing happens when people start to keep track of what they do session to session. This little thing called progressive overload manifests and people start seeing results.
It motivates them.
Soon they’re lifting weights (for reps) they couldn’t sniff three months prior.
And it’s a beautiful thing.
2. Experiment with Semi-Private Training
My good friend and former business partner, Pete Dupuis, wrote a fantastic article on this topic that you can read HERE.
It’s not for everyone, but I find the semi-private training model works like a charm to help motivate people. There’s a lot to be said about being surrounded by like-minded individuals and training amongst a group of people who will push you, encourage you, and call you out when you skip sessions.
3. Know When To Back Off
This coincides with what I mentioned above when I said a program should be flexible.
You may have programmed for a client to work up to a few heavy sets of triples on their deadlift on a particular day, but they show up and it’s readily apparent they had a horrible night’s sleep, or maybe they’re just mentally exhausted from resisting the urge all day to Sparta kick their boss in the throat.
Regardless, whatever was planned is…just…not…going…to…happen.
You better have a plan B in your back pocket.
4. Don’t Forget To Put In Stuff They WANT To Do
It bears repeating, this is important: I’m all for playing the “there’s a reason why you’re paying me, I’m the expert” card.
But it’s only going to work in your favor to toss your clients a bone and not take yourself so seriously sometimes.
My female clients love it when I put in some extra glute specific work at the end of their training sessions. My male clients are 100% down for a quick 5-minute “Sun’s Out, Guns Out” arm finisher.
Pants optional.
5. Sprinkle in Some Markers
As in, don’t be afraid to write in prescribed loads you want your clients to hit.
I find many people are notorious for underestimating their ability (or maybe hesitant to push the envelop) and need a little nudge from their meanie head strength coach.
Here’s an example of what I mean, a snidbit of a program I wrote for one of my female clients last month:
Week 1: Trap Bar Deadlift
3 sets of 5 reps @ 155 lbs
Week 2: Modified Sumo Stance Deadlift
Warm-up
Hit 200×1
Then 3 sets of 4 reps @ 180 lbs.
Week 3: Modified Sumo Stance Deadlift
Warm-up
Hit 205×1
Then 3 sets of 2 reps @ 190 lbs
Week 4: Modified Sumo Stance Deadlift
Warm-up
Hit 215-220×1
Fist pump x infinity
Then 3 sets of 5 reps @ 160 lbs
One of her goals, before the end of the year, was to hit a 200 lb (straight bar) deadlift. She crushedthat goal, a few months early mind you, because I didn’t baby her and gave her some markers to hit.
As this post goes live, I am on a plane on my way back to Boston.
It’s sad leaving Florida…especially given how scorching hot the rest of the country is at the moment (100-115 degrees on BOTH coasts).
It’s quite ironic that, of all places, Florida has arguably the best weather in the country right now given we’re entering the heart of the summer. I mean, I’d have put my bets on the inside of a live volcano being a better place to be at this point in the year.
Nevertheless, weather notwithstanding, my good friend and colleague, Shane McLean, came through and delivered a sweet guest post for me to post during my travel day.
You can pair almost any exercise together to build muscle, lose fat or bring up body parts that are lagging behind. Plus, you’ll do more work in less time and hit the showers early while the Instagram stars are still taking their selfies. Don’t you love how they hog all the mirror space?
If supersets are NOT a part of your routine, you’re truly missing out.
And you don’t want to miss out, do you?
Here is the lowdown on supersets and why they should be a part of your training.
Advantages Of Supersets
Increase the efficiency of your training because you’re reducing the rest intervals between exercises. Making sure you have all the equipment you need beforehand works best
Having reduced rest periods will increase intensity of your training by performing more work in less time.
Increased fat loss potential because the shorter rest periods between exercises and back to back contractions in supersets can help promote an additional stimulus for fat loss.
Increased fat loss because of the reasons above when you use it in combination with a caloric deficit.
Tony contemplating performing a superset
However, supersets are not great for every goal.
Disadvantages Of Supersets
The increase in intensity can lead to a drop off in exercise performance and technique. This may lead to injury.
It’s difficult to juggle different weights for different exercises. Monopolizing the equipment in a busy gym may lead you to be the unpopular person who hoards the dumbbells.
As good as the they are for hypertrophy and fat loss, they’re not the most ideal way to build strength because you cannot go as heavy and the limited rest between exercises compromises recovery.
They’re difficult for beginners when they’re unfamiliar with both movements which lengthens the learning curve and may lead to injury.
5 Superset Types With Training Examples
The types of supersets you use depend on your current goals, whether it be fat loss, hypertrophy or bringing up a lagging body part. And it also depends on whether you’re a beginner or advanced trainee, and on how much time you must train or how much pain you’re willing to stand.
Here are five superset types that you can use now to take your training to the next level.
1. Post and Pre-Exhaustion Supersets
These take muscle discomfort to a new level.
With post exhaustion you combine a compound exercise with an isolation exercise afterwards to exhaust all the muscle fibers in a certain muscle group. This way you get the greatest strength benefits from the compound movement.
A pre exhaustion superset is the single joint movement that is done before the compound exercise. This produces a higher level of muscle fatigue and damage to the targeted muscle group.
Both are great for bringing up a lagging body part. However, make sure the compound move trains the muscle you’re going to isolate.
Post Exhaustion Superset Examples
1. Quads
1A. Squat variation 6-12 reps
1B. Leg extensions 12-20 reps
2. Hamstrings
1A. Hip hinge variation
1B. Stability ball hamstring curl 12-15 reps
3. Biceps
1A. Chin up variation 6-12 reps
1B. Zottaman curl 10-15 reps
4. Triceps
1A. Push -Up variation 8-15 reps
1B. Overhead triceps extensions 12-20 reps
Pre-Exhaustion Supersets Examples
5. Biceps
1A. Barbell biceps curl 8-15 reps
1B. Supinated Lat Pulldown 8-12 reps
6. Hamstrings/Glutes
1A. Seated Leg curl 8-15 reps
1B. Barbell Hip thrust 6-12 reps
7. Triceps
1A. Triceps push down 8-15 reps
1B. Single arm floor press 6-12 reps
8. Shoulders
1A. Dumbbell front raise 8-15 reps
1B. Dumbbell seated overhead press 6-12 reps
2. Compound Supersets
A compound set trains the same muscle group, where you can hit the group from different angles to achieve more muscular tension.
This is a time-efficient way to train for hypertrophy of a muscle group, if you can stand the pain. And for this reason, these should be at the start of your training when you have the most energy.
However, this is an advanced method because heavier weights are used in both exercises on the same body part which can lead to muscular fatigue and drop in performance and technique.
For example,
1. Chest
1A. Barbell bench variation 6-8 reps
1B. Single arm floor press 8-12 reps
2. Back
1A. Seated row 8-12 reps
1B. Single arm lat pulldown 12-15 reps
3. Legs- squat focus
1A. Barbell Front squat 4-8 reps
1B. Dumbbell jump squats (use 10-25% of your body weight) 3-6 reps
4. Legs- Hinge focus
1A. Romanian deadlift 8-12 reps
1B. Barbell hip extensions 6-8 reps
3. Isolation Supersets
You can save time because you’re working a smaller muscle group in the same amount of time as one exercise and all the focus is on the one muscle, helping you feel the burn and for flex appeal
These are great for bringing up a lagging body part or a weaker muscle that could be hindering your performance in a compound exercise. For example, weaker triceps hindering lockout in the bench press.
These supersets are best done at the end of your training because you’ll want to save your energy for the larger compound movements.
1. Biceps
1A. Incline biceps curl 12-25 reps
1B. Concentration curl 12-25 reps
2. Shoulders
1A. Dumbbell lateral raise variation 12-15 reps
1B. Band pull aparts (high reps) 25 reps
3. Triceps
1A. Triceps (rope) pulldown 12-25 reps
1B. Skull crushers 8-12 reps
4. Glutes
1A. Single leg hip extensions 12-15 reps
1B. Lateral band walk 12-15 reps on each side
4. Lower/Upper Body Supersets
This is the least taxing of all the techniques listed so far because you’re working two completely unrelated muscle groups. These are great for full rest and recovery of a muscle group and for full body workouts when time is an issue.
They’re best used for full body workouts or full body splits and are ideal for beginner trainees. However, if strength is your goal, give these a wide berth.
And they’re great for fat loss because alternating blood flow between your upper and lower body makes the heart and lungs work harder, helping you burn more calories.
Note – There are lots of examples here. This is only a few suggestions.
For example:
1A. Squat variation 8-12 reps
1B. Barbell bench press 8-12 reps
1A. Barbell squat variation 6-12 reps
1B. Chin ups 6-12 reps
1A. Barbell hip thrust 6- 8 reps
1B. Floor press 6- 8 reps
1A. Barbell push press 6-12 reps
1B. Chin ups 6-12 reps
5. Strength/Mobility Supersets
A strength exercise done for heavier weights combined with a mobility exercise will help improve your exercise technique and recovery when strength is your focus.
Let’s say you’re having a little knee discomfort with the squat and your knees are going excessively over the toes. Plus, it is hindering your squat depth and you’re not strengthening all parts of the movement.
Don’t go into corrective exercise purgatory, pairing an ankle mobility exercise with your squat may help solve this problem. And you can follow this logic with all strength exercises that need mobility.
Note – This is just one method you can use when a strength move causes you discomfort.
For example,
1A. Deadlift variation 3-6 reps
1B. Hip flexor mobilization 8 reps
1A. Shoulder press variation 8-12 reps
1B. Forearm wall slides 8 reps
1A. Barbell squat variation 3-6 reps
1B. Rocking ankle mobilization 8 reps
1A. Barbell bench press 3-6 reps
1B. Thoracic extensions 8 reps
Wrapping Up
Supersets are an efficient way to train and are used in many ways to match your goals. Pair exercises wisely for great results and more flex appeal.
Make it #flexfriday every day.
About the Author
Shane “Balance Guy’ McLean” is an A.C.E Certified Personal Trainer working deep in the heart of Louisiana with the gators.
I’m on vacation this week, and as a result I told myself I wasn’t going to do much of anything other than take many napsand eat a metric boat load (which is a shade more than a metic fuck ton) of honey wheat pretzels.
(Mission accomplished on both fronts).
I didn’t want to leave my readers hanging for a whole week, though, so I took it upon myself to schedule a few posts of repurposed content this week.
If you’re new to the site, it’ll be a new article.
If you’re a veteran of the site (and you missed it the first time around)…IT’S LIKE YOU DON’T EVEN PAY ATTENTION TO ME ANYMORE! WE USED TO BE ABLE TO FINISH EACH OTHER’S SENTENCES. NOW WE DON’T SAY MORE THAN THREE WORDS TO ONE ANOTHER. I HATE YOU. YOU’RE RUINING MY LIFE!6
What’s our obsession with making things hard or complex?
I remember when I was a kid all I needed to entertain myself was my bike. I’d ride around pretending I was Knight Rider talking to my bike as if it were KITT.7
“Turbo boost KITT.”
And then I’d pedal faster.
“Oh snap, we’re under heavy fire and need to perform counter measures.”
And then I’d swerve back and forth between trees avoiding every heat seeking missile sent in my direction.
“KITT, eject, eject.”
This is when I’d point my bike in the direction of some sweet jump I’d have constructed, and, well, this would happen:
Nowadays you ask a kid to go outside and play and they’re looking at you as if you have three heads and wondering how that’s even possible without an iPhone in hand. It’s almost as if there has to be some form of technology or gadgetry involved.
A frisbee? No way.
A wiffle ball and bat? Pfffft, whatever.
A tree? Hahahahahaha.
The simple days of simple games are long gone. I mean, I know they exist, and I know there are kids out there still playing hide-n-seek, kickball, and pick-up basketball.
But it’s few and far between. Pokemon Go, seemingly, has replaced the playground.
I can’t help but notice the same parallel in the fitness industry. People (on both sides of the fence: fitness pros and non-fitness pros alike) seem to be under the impression that fancy or complex is somehow better than simple. And maybe even more tragic: many believe that better results are always a result of adopting complex methodologies over the simple ones.
Sometimes this is true. Oftentimes it’s BS.
Since I’ve opened CORE I’ve had several coaches come in to shadow and observe for a few hours at a time.
It’s always an honor and I am more than willing to accommodate. Sure they could spend their time reading Mike Boyle or watching Kelly Starrett videos, but no, some choose to come in on a Saturday to watch people deadlift and listen to Annie Mac on BPM radio.
One theme I am becoming more cognizant of is how surprised some coaches are about how “simple” my programming is.
There’s very little glitz and glam or shiny bright objects to pivot from the fact that all I really want is for my clients/athletes to become unapologetically brilliant at the basics.
People squat, people hip hinge, and people perform these things called rows, push-ups, and Farmer carries.
You may have heard of them.
Antiques to some, I know.
Furthermore, is my assessment process.
The idea of simple starts there. Unless someone is coming in with a lengthy injury history or is training for something super specific like, say, I don’t know, the Mime Bombsniffing Olympics, what advantage is there in making the assessment more complicated than it has to be?
Taking a more global approach is a fantastic starting point for most people. There’s no need to put them under a microscope. If anything, for most people most of the time, their “assessment” is nothing more than an opportunity to weed out “red flags” by taking a quick peek at hip IR/ER, hip flexion/extension, and other things like overhead shoulder mobility.
In a sense I’m trying to see what their passive ROM is, are there any limitations, and if so, 1) does it match their active ROM and 2) are there any test/re-test strategies I can implement to see an improvement?
To a larger degree (and stealing a quote from my friend, Roland Fisher):
“Can you do the thing that you want to do? Yes. Good. No. Let’s fix that.”
Here’s the Thing: 80% of my assessments are done on the gym floor. There’s only so much poking and prodding I can do on table before A) shit starts getting weird and B) the client starts feeling like a patient.
In reality the assessment should be a watered down training session.
I want to see them squat.
I want to see them hip hinge.
I want to see them Dougie.
I can glean way more information watching people move. And too, they get a taste of what a typical training session will be like with me.
It’s a very simple procedure that, when some coaches observe, comes across as super-duper minimal, and it throws them off, as if to say, “Really? That’s it?”
Yep, that’s it.
People want to train.
They could give two flying shits about their big toe dorsiflexion. Trust me.
Funny Side Story: I was once given a “bad” review at a conference I spoke at because in my topic, “Shoulder Assessment,” I didn’t demonstrate anything “new and innovative.” To which I was like, “Well, since when does shoulder assessment need to be new and innovative?” Why not take the mindset of doing the “boring” screens well?
Note to Self: Bring a flame thrower to next speaking engagement. That will add some innovation.
Going Back to Programming.
This is another component where I feel simplicity has its benefits.
The never-ending game of oneupmanship on social media many fitness pros play is exhausting. This is a conversation for another day, but the LOOK-AT-ME, performative vibe many take is absurd. I watch some of the videos people put up and all I want to do is say “Riiiiiigggghhhhttt.”
I also want to throw an ax into my face, but that’s besides the point.
Comparatively speaking my Instagram feed is probably batshit boring to some people.
A video posted by Tony Gentilcore (@tonygentilcore) on
I can hear the cacophony of “BFD” comments now. “Wow, cool Tony. You have your clients squat. What’s next: A set of chin-ups?
No, wait, Pallof Presses!?!?!”
Actually, yeah. Probably.
Call me crazy, but I’d rather educate and provide a rationale for putting up certain videos/pictures (cute cat pictures aside) than worry about whether or not I’m earning some fleeting social media credibility.
What’s more, you wanna talk about boring and vanilla? Grab two back-to-back programs of any client of mine and it’s a safe bet you’ll see more of a linear periodization approach, which is about as vanilla as things gets. Take my client Sara for example (the woman in the video above).
On the days she trains with me at CORE we tend to focus more on the coaching-intensive exercises like squats and deadlifts. We’ll first hit one of the two hard (generally, lower reps/mid to higher intensity loads) and follow suit with “everything else.”
Here’s how we approached her squats and deadlifts the past two months.
October
Sumo Deadlift (Weeks 1,3), Back Squat (Weeks 2,4)
Week
Sets
Reps
Load
1
5
2
85%
2
Hit 135×1
then
3×5
115 lbs
3
3×1 @90%
then
3×5
75%
4
Hit 140×1
then
3×5
120 lbs
November
Sumo Deadlift (Weeks 1,3), Back Squat (Weeks 2,4)
Week
Sets
Reps
Load
1
4
5
75%
2
135 x (2×1)
then
3×3 @
125 lbs
3
5
5
75%
4
145×1
then
3×2 @
130 lbs
If you pay particular attention to her squat progression, it’s more or less me ensuring she was doing more work each week.
Nothing magical or advanced at all.
And it worked.
She smoked a PR of 145 lbs this past Monday. While listening to Lil Kim. Because that’s how we roll.
Program design doesn’t have to be complex.
All it really comes down to is ensuring you’re coaching your clients well (<– a lost art in of itself) utilizing stances and grips and bar placements that suit their goals and anatomy…
…and that they’re placing a premium on doing more work over the course of several weeks/months.
Simple and Boring. It Works
I’m willing to bet your clients will prefer a simpler approach (if not thrive on it) once you give it a fair shot.
People tend to not need as much novelty as they think. Muscle confusion is a stupid concept. People need consistency in order to master movement.
You don’t always need to increase load. People need to earn the right to increase weight on the bar. Staying within a certain range for several weeks and accumulating volume is often a undervalued way to progress.
Try not to make assessment to much of a thing. Granted, if someone has a lengthly injury history you may need to go down some sort of rabbit hole to figure out what exacerbates their symptoms. And then attempt to address it. But more often than not people will appreciate you not putting them under a microscope. If you treat the assessment as more of a training session and not some sick game to point out every miniscule dysfunction and how much of a walking fail someone is, they’ll be less likely to think you’re a douche.
Today’s guest post comes courtesy of NJ based personal trainer and strength coach, Chris Marzarella. When it comes to best practices for getting both strong and ripped you have those who feel powerlifting is the best way, and those who feel more of a bodybuilding approach is the key.
Why not use elements of both at the same time?
I.e., PowerBuilding.
Check out Chris’s program below and maybe give it a go!
Train like a superhero to get that superhero physique.
This is a high-volume training routine.
It keeps elements of powerlifting and bodybuilding, two of my favorite things aside from NJ pizza, Guinness beer, and a Cohiba Black.
Note From TG: I had a Guinness once. Key word: once…😂
I am offering you a way to keep both in a program.
You will continue to make gains using both methods.
You do not want to do this program on a cut or during a dieting phase. It is demanding. I do not suggest staying on this program for more than 16 weeks.
It…is…demanding.
You need to have calories. I would prefer you to have 35% protein, 35% carbohydrates, and 30% fats. For a quick and dirty calculation, multiply your body weight x 12. This will give you enough calories. If you fare lower with less carbs, adjust the ratio, but don’t expect to make (as much) progress with a low(er) carb approach.
And please, for the love god, do not attempt this program following a keto approach.
Higher volume requires more calories for optimal recovery. If you try to do this cutting a dieting phase, you are shortchanging your results. Why put yourself through hell and not have enough brick and mortar to build that house of your dreams?
Conjugate Method
The conjugate method is born out of both Soviet Union and Bulgarian training systems. It was popularized by legendary powerlifter and coach, Louie Simmons of Westside Barbell.
The foundation of this program is centered around selecting a compound move and trying to progress each each week by even a small amount of weight.
The format of the conjugate week looks like this:
Maximum effort upper (Bench Press variation)
Maximum effort lower (Squat / Deadlift variation)
Dynamic effort upper
Dynamic effort lower
In this program you will stay on a lift for a period of one to three weeks.
Even if it’s a 2.5 lb. gain, it’s STILL progress.
Another thing to consider, and something that’s often glossed over, is FEEL of a set. Technically, you can stay with the same load for multiple weeks and just focus on making that load feel less effortful.
That’s progress too.
However, the main concept to anchor in your mind is that even a seemingly small increase is still an increase.
To that point, you may want to consider purchasing a cheap set of fractional plates.
After one to three weeks, you’ll change a small component of the lift.
From there you will want to consider varying your lifts slightly every few weeks.
If you did a competition bench press, change the grip to a narrow grip or something that makes it different. If you did a competition squat with a belt, train without a belt. Change the first bench press into an incline bench press. A back squat can now become a front squat.
The choices are endless.
The Format
We will keep the two max effort days the same. We are going to use higher volume with a push-pull-legs format for the latter half of the week so that it looks like this:
Day 1: Max Effort Upper
Day 2: Max Effort Lower
Day 3: Rest and Recovery
Day 4: Push
Day 5: Pull
Day 6 : Legs
Day 7: Rest and Recovery
The Program
Recovery Day Options
Warm-Up: 3 Minutes on bike, elliptical, or walk outside.
15 Minutes HIIT: Choose one of the following modalities:
Tire flip: Set timer for 15 minutes, and flip the tire. Rest only as needed.
Sprints on Elliptical: Warm-up two-minutes, high burst intensity for 20 seconds/low intensity 40 seconds, repeat ten times, cool down for three minutes
Ball Slam – 15 seconds slam the ball/45s rest – repeat 15 times.
Sled Push – Set a timer for 15 minutes. Walk with bodyweight amount on sled. Rest as needed.
Workloads in the beginning of the week will focus on the compound lifts and getting you stronger. So, think: squat variation, deadlift variation, and bench press variation.
Your accessory work (subsequent exercises) should focus more on your weak points and/or technique flaws with the main lift(s).
For example, if your glutes are weak, select an exercise (after the main lift) that targets that weakness. If your shoulders are the weak point on your bench press, select an overhead press variation.
The program above should serve more as a template than something that’s set in stone.
Variations
Don’t go so far away from your primary lift movement pattern that you use three or more modes of overload.
Don’t use a Swiss ball, plus bands, plus a barbell, while using a Slingshot to vary the basic bench press. What do you think this is…
…Instagram?
Instead, change your grip, use a different range of movement like an incline bench. Change the rep tempo, pause inside of the rep.
Anything can work to continue training the basic movement.
One small tweak is all you need to count as a variation.
If you squat with a belt, spend three weeks squatting without a barbell. Maybe consider performing a Pin (or, Anderson) Squat.
Paused squats, slight changes.
As far as deadlifts are concerned, you can choose to deadlift off blocks. Deadlift with a squat shoe, use a Trap Bar, deadlift with a band around your waist and planted into a power rack.
How about Slow Start Deadlifts?
Changes need to match the lift.
Getting Stale On Accessory Movements
Change a little something about the lift.
For example, if you are doing a good morning, but not progressing, change the movement to a stiff leg deadlift. You still have that hip hinge, but you are changing it enough to create a new stimulus.
Give the exercise time to work.
Do not change it every three weeks. Stick to it for 4-6 weeks.
Final Details
Where you see AMRAP sets, stop one or two reps shy of failure. Don’t go bananas. You are risking injury.
Where you see total rep numbers, I like to get as many reps as possible on the first set. Then whittle it down to a total of reps needed.
Unsure of when to move up the weight? Use auto regulation. Do the required amount of reps for the sets. On the final set, take it to failure. If you get 2-3 additional reps, add 5 lbs next time. If you get more than that, add 10 or more. Choose wisely or you risk injury.
Plan a recovery workout. It should include a HIIT training session, a series of stretches, mobility work and a cool down period.
Give this program all you have for twelve weeks.
Remember: Treat it as a template. I encourage you to change things to fit your injury history and ability level. The important thing here is the structure.
Seriously, twelve weeks.
Go hard, but be smart (and consistent). Boring often works the best anyway.
You’ll be strong AF and looking like Batman (the Affleck Batman, not the puny Keaton one) in no-time.
About the Author
Chris Marzarella is a trainer and strength coach and owns a studio located in Brick, NJ. He is available online and in person in Ocean and Monmouth County NJ.
He runs a dry land strength and conditioning camp in Tinton Falls at Rock Sports Club. The program is for young swimmers with the NJ Racing Team. He has trained clients and athletes for over 25 years. He is also a competitive NPC classic physique athlete.
Everyone has different goals, aspirations, pacing, expectations, and Spotify playlists that get them revved up to exercise.
Today’s guest post, written by Westchester, NY based personal trainer Elaine Studdert, highlights the concept of sustainable fitness and strategies people can use to attain it.
10 Suggestions On the Quest For Sustainable Fitness
Sustainable
NOUN
the ability to be maintained at a certain rate or level.
What is sustainable fitness?
Sustainable fitness is a mindset rather than a program. Having the right mindset is the difference between reaching your goals rather than continually chasing them. This is something you can practice for life, at any phase, at any age, at any fitness level.
Sustainable fitness is not a quick fix.
It’s not about getting results in six weeks.
It’s slow and steady versus a quick fix. It’s reasonable and maintainable over the long haul. It’s fitness you can stick to and get lasting results with.
It means working hard but working smart.
Taking this approach doesn’t mean you can’t have hardcore abs, get shredded, or ripped.
Quite the opposite, because if you stick to a plan the sustainable approach works. Any program that promises quick results is probably too good to be true.
Would most of us rather lose 40lbs in 40 days?
Absolutely! The problem with that is what happens after the 40 days? Programs making false promises can lead to burnout or injury.
If the program claims to be insane, it probably is.
Discovering what will work for you is a process, but worth the effort. The potential for achieving your goals grows exponentially once you figure it out.
Here are things to focus on while you search:
1. Consistency Is the Key to Finding Sustainable Fitness
If you attempt to keep up a pace that allows little time for anything else in your life it will be almost impossible to maintain.
Keep a schedule that is manageable with your lifestyle. And once you find it, do your best to stick to it.
2. Expect Ups, Downs, and Bumps In the Road Ahead
Don’t be derailed by an “off day” or a “missed workout.”
In the long run the trajectory will be on an upward trend if you stick to a consistent plan rather than a quick fix. This might sound boring but consistency is the way to success. If you miss a workout don’t try and make up for it and work extra hard next time.
Just move on!
3. Appreciate the Little Things
Take time to celebrate small successes and don’t expect changes to happen overnight.
You are in this for the long haul. Little changes add up over time and compound. Similar to money invested in the stock market, your strength will build over time. Short term gains might be easy to attain but those gains can be quickly lost if you don’t sustain them.
Add a little bit to your portfolio each week and watch yourself get stronger.
4. Work At a Level That Is Easy to Maintain.
If you are at a level 10 for every workout it will be hard to keep that up.
That is not to say you should never go all out and push limits.
However, the majority of your workouts should be reasonable and not leave you so sore that you have to take days of rest to recover.
Think moderation!
5. Keep It Simple
Focus on mastering basic skills.
Try not to be enticed by every new program or exercise that you see. Just keep your blinders on and stick to what works.
That doesn’t mean you should repeat the same workout forever, but mixing things up all the time doesn’t allow for progression.
6. Be Authentic to Yourself
If you have never picked up a weight before then seek guidance from a friend or fitness professional. Don’t try to jump into a fitness challenge that you are physically not ready for.
Build up to it.
7. Know Where You Are and Accept It
Something you did in the gym ten years ago may not be relevant today.
If you are getting over an injury or getting back to the gym after a long hiatus, start where you are at the moment, not where you were in the past.
Be honest and patient with yourself.
8. Move Every Day
Not every workout takes place in a gym.
Take a walk, a bike ride, play a sport, or just do mobility work.
Everything adds up.
9. Find Your Tribe
Being with like-minded people is a huge help in keeping yourself on track.
10. Lastly, Pay Attention to Your Nutrition and Recovery.
Exercise is just one part of the equation. Don’t ignore everything else.
The most important thing to keep in mind while finding your sustainable fitness is to be flexible. Remember that life will throw challenges at you and you need to adapt. If you stay true to practicing the above, you will have the tools you need to be able to navigate anything life throws your way.
About the Author
Elaine Studdert is an ACE Certified Personal Trainer based in Westchester, NY.
She trains clients virtually and in-person at HealthyFit in Mamaroneck. Elaine specializes in functional movement and kettlebell training. She loves to work with clients who are looking to improve their quality of life through movement.
See her most recent article on virtual fitness training at Larchmont Loop.
About a two weeks ago I received an email from a newly minted trainer in the industry who had read THIS article on program design I wrote not too long ago.
Sheepishly, he admitted that program design was one of his weak points and that he felt he was ill-prepared to write effective one’s despite having recently completed the certification process.
I could relate.
I recalled how in the first few months of my personal training career I felt like an abject failure when it came to writing programs for my clients.
Here’s how it went:
Client: “Hi.”
Me: “Hi.”
Client: “Can you write me a program to help me reach my goals?”
Me: “Brb.”
(cooly turns around and heads off to the back room to hyperventilate into a paper bag)
(10 Minutes Later) Me: “Yes, I can do that.”
In the time between those initial few months and now I’ve written roughly, I don’t know, 5,000-7,000 (+/- infinity) programs for a menagerie of individuals and backgrounds. Many have been influenced by books I’ve read, lectures I’ve listened to, and/or conversations I’ve had with other colleagues of mine.
Moreover, many have their roots in me just spit-balling and experimenting with an idea of concept. There’s a thought process behind them of course; I’m not just blindly tossing things at the wall and seeing what sticks.
However, I’d be remiss if I didn’t just come right out and say that a portion of my program writing process is me just saying to myself, “let’s see what happens if I do this.”
No one has died or lost an appendage yet…😉
More to the point: I’ll be the first to say that NONE of my programs have been perfect. Even today I am constantly x’ing stuff out, changing this exercise to that, adjusting loads, regressing, progressing, or otherwise flat out changing my mind.
Sometimes I’m overzealous, sometimes I’m too reserved.
Sometimes I’m wrong.
I’m not scared to admit it.
Nevertheless, the point is: I am always leaning into the process and accepting the fact that I am (and will always be) thiiiiiiis close to grabbing that paper bag.
Which brings me back to the new trainer from above.
As he and I were corresponding back and forth he proposed something to me. He wanted to see if I could help him find another coach to mentor him and to possibly write programs for a few of his current clients.
He’d provide the details.
The other coach would write the program
Then he’d want to “dissect” the program with the other coach to ask more of the why’s and how’s behind the program.
I gave him two pieces of advice:
1. To seek out a local trainer/coach that he could shadow/observe on a semi-regular basis. This is something I wish I would have done earlier in my career.
It would have helped tremendously.
There’s an abyss of value in having the ability to watch another coach in real-time do his or her thing and to also have the opportunity to ask questions.
I reminded him that he won’t write perfect programs. That’s an awful expectation to put on himself. I reiterated to him that his client’s wouldn’t need “perfect” programs, but rather just some semblance of progress.
Let’s be real: Most people see improvements in spite of what their program has them doing.
It’s more about being consistent with something, anything than it is whether or not they’re following an undulated, block periodization plan centered around quasi-isometric eccentrics.
If you’re a new trainer the best way to learn how to write programs is to jump in and do it.
