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There are so many different styles of training out there right now, it can feel somewhat overwhelming when trying to figure out the right one for you.
Do you go down the bodybuilding route? Or are you better suited towards Crossfit? Or maybe Powerlifting? And what about cardio and running?
I get it. You’re not alone if you’ve ever felt overwhelmed when presented with a lot of choices. A quote always comes to mind when I feel the same way which helps bring me back to the present.
“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods.”
In this blog post, I’m going to focus on educating you on the training principles to allow you to choose your own training methods.
My Own Personal Experience
Personally, my pulling strength has always been better than my pushing strength. I’m pretty good at doing pullups for instance and to this day, I still see myself progressing and being able to do more.
On the flip side, when it comes to upper body push exercises – taking the bench press as an example, it’s a lift that I find extremely difficult to get stronger at consistently.
How do I know this? Through experience. Through practice. Through repetition. The more you do something, the more you get a feel for what works best for you and how your body responds to it.
So how do you find a program that suits you? Firstly have a clearly defined goal. Do you want to build strength? Gain muscle? Lose weight? Or is this something you’re doing for longevity and general health?
Secondly, have clearly defined metrics of successes for the above goal. For example, doing a strength test before and after a program to measure your strength. Using a callipers or tape measurements before and after a program to analyse your bodyfat percentage. The idea is to understand how you’re measuring your progress and what a “win” would look like for you.
Finally, after completing a program, you may notice some patterns such as including more single leg work built more muscle on your glutes than doing bilateral work. Or maybe you noticed that when you lifted in the 8-12 rep range only, you got the most amount of muscle gain. Find out (through practice) what methods work best for you and double down on them.
Fundamental Movement Patterns
As stated in the introduction, I’m going to focus on the training principles so you can choose your own training methods. And focusing on the training principles requires an understanding of the fundamental movement patterns so you can include variations of these in your program.
There are six basic movement patterns— squat, hinge, lunge, push, pull and core stabilisation. Everything else out there is a variation or tweak on these principle foundations.
I realise some of those words might not mean much to you. So, here is some further explanation:
These primary movements are very literally the key to building a strong, functional and finely tuned body.
Writing A Program
If you are writing a program of your own, be sure to include all six fundamental movement patterns so that you’re addressing the basics. Remember these are the principles.
There are many different methods you could put these principles into practice. You might do a full body session and include all six movement patterns. Or maybe on one day you’ll focus on upper body and another day you’ll focus on lower body.
Choosing your rep ranges will then depend on the goal you have in mind for yourself from above. Here’s a general guideline of the various rep ranges and what they specifically train.
This is not to say you can’t build strength and power training in the 6-8 rep range or that you can’t building muscle training in the 12-20 rep range. These are just general guidelines.
Putting it All Together
Below is a sample full body workout for you to try. This program is written based on the assumption that you have 1 year + of gym experience, you only have access to a light dumbbell and kettlebell at home, you want to get it done in about 30 minutes and you would like to lose weight.
Circuit 1: Complete AMRAP (As Many Reps as Possible) for 10 Minutes
Circuit 2: Complete AMRAP (As Many Reps as Possible) for 10 Minutes
Core: 3 Rounds Total
By doing these 6 fundamental movement patterns, you are giving yourself greater potential to find out what works best for you:
Need help getting started?
There’s no doubt, these principles are key to building a strong and resilient body. But how do you put it all together in a program?
That’s where my Lean for Life Program comes in. It’s built for professional who want to that body transformation WITHOUT going on any crazy diets.
If you’d like to become an Insider and get access to the Lean for Life Protocol, then book your free consultation call today.
What’s the purpose of the consultation call? To deep dive into your health & exercise history, your goals and decide if we’d be a good fit for each other. If we are a good fit, we can get working on your personalised protocol so you can finally feel faster and look stronger.
Claim your free consultation call today.
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