Let’s face it.
You’re busy.
And you have very little time to spend debating what you should do in the gym or what you should be eating.
So I’m going to make it easy for you.
First, let’s cover your workouts. You’re going to train 3-4 days per week and you’re going to get in and out of the gym in 45-60 minutes. This helps to keep your testosterone levels high and allows you to maintain maximum focus throughout.
You’re always going to choose big, compound exercises for each body part. Starting from the top down you will do the following movements:
Traps- Deadlift, snatch, high pull or clean.
Shoulders- Dumbbell or barbell military presses or handstand pushups.
Chest- Jungle Gym XT pushups , ring dips, flat or incline dumbbell presses, 15-30 degree barbell incline presses.
Lats & Upper/ Mid Back- All variations of chin ups, inverted rows and 1 arm dumbbell rows.
Biceps- Standing hammer or dumbbell curls.
Triceps- Dips, close grip bench presses and close grip pushups.
Lower Back, Glutes and Hamstrings- More deadlift variations, kettlebell swings, glute ham raises, barbell hip thrusts.
Quads- Squats (goblet, front, back, safety bar, single leg, pistol, split) and sled drags.
Simple, right?
No machines, nothing complicated.
Don’t waste time searching for 739 other fancy exercises that won’t work any better than what I just listed.
Eventually when you have more time and have made some very solid, impressive gains we can expand the list a bit. But for now stick to the list above and get brutally strong on those movements.
Unless you can turn heads with the amount of weight you can use on those exercises you don’t need anything else.
What About Conditioning?
Your head is probably spinning from all the cardio recommendations you read about regularly. So let’s cut through the junk and simplify it.
You’re going to do hill sprints.
That’s it.
That simple.
Twice a week to start, for a total of 15-20 minutes. Over time you can work up to 30 minutes and add an extra day if you want.
Why hill sprints?
Well first of all because it’s that’s what Walter Payton did and we should all try to emulate “Sweetness.”
Secondly, it’s summer and you should get off the bike or treadmill and get outside more often. And mainly because there is nothing any simpler or more effective that you can do.
Sprints on flat ground are great but require some technique and a long warm up; something which people may not always have time for. Sprints with a sled or Prowler are awesome but not everyone has one.
Everyone can find a hill somewhere. And don’t worry about the distance. If your hill is only 30 yards you will do 30 yard hill sprints with as little rest as needed for 15-20 minutes.
Over time you will simply try to do more sprints and decrease your rest periods. If your hill is 100 yards, then you sprint 100 yards, or as far up the hill as you can get.
Don’t over think it.
That’s a one way ticket to Keyboard Warriorsville, a place where the population is small, fat and weak.
How About Diet?
Can anyone really tell me they don’t know that Big Mac’s and candy aren’t healthy?
You know what’s healthy.
You just have to commit to eating those foods.
Today I want you to throw out everything in your house that comes in a bag or a box. Straight to the garbage. Now!
You’ll only eat foods that a caveman would have been able to eat. Organic grass fed meats, wild caught fish, fertile eggs, fruits, veggies, nuts and seeds. That’s it.
If you’re under 15% bodyfat throw in some sweet potatoes or rice post workout. One small serving if you’re trying to get leaner, a couple if you’re trying to gain size.
Its summer time and everyone wants to look good with their shirt off. Trust me, nobody’s getting fat on that diet.
See how easy that was?
Get started today and keep me posted on your progress.
25. Jun, 2009
at 8:24 am #
Fantastic tips as always my man. Keep up the great work. And yes, that chick has some sick quads. No question she is loading more 45′s than me on a squat. I need to get my weight up.
25. Jun, 2009
at 8:41 am #
Love the article. I wish I had discovered your site years ago. Motivational and informational. Cannot ask for more. Peace.
25. Jun, 2009
at 8:57 am #
Simplicity itself.
It’s amazing how nobody wants to do the basics.
No foundation=No Results
25. Jun, 2009
at 9:11 am #
Effin amazing post man! Cutting right through the b.s and getting to the truth and the simplicity of it all!
Way too many people (including myself) over think things!
I read that you cycle carbs and have high fat days? Can you elaborate on that or maybe in a future post?
Thanks man..keep up the kick ass info.
Billy
25. Jun, 2009
at 9:24 am #
Thanks AC, you’ll get there.
Really appreciate the comments, Mike R.
Yes it is, Dave.
Billy, glad you liked it. Yes, I can discuss that in the future.
25. Jun, 2009
at 9:43 am #
In a world where everyone touts “scientifically tested” programs and diets, people tend to think that it has to be insanely complex or it won’t work.
Yet, we are reminded daily that to do things well and to do things right, you really only need KISS.
Simplicity is too overlooked, and of course common sense is out the window. Thanks for trying to remind people that neither simplicity nor common sense are a bad thing. (Hell, people act like it is… and no surprise, they’re the stupid ones…)
25. Jun, 2009
at 9:52 am #
I agree totally with Billy above, (the first part) As usual right on the money, and a kick ass picture to boot. The only thing I’d change is to ditch the barbell curls until you can do some serious pullups.
phil
25. Jun, 2009
at 10:38 am #
Great information, i have always trusted and (continue to) in the practise of compound excercises, ill try some hill sprints. i mean lets face it 100 meter sprinters are jacked right.
by the way, hot pic……
ladies if you wanna know how to keep a guy, pay close attention (other things count ofcourse)…..lol
jason where are the videos man????
25. Jun, 2009
at 11:19 am #
Jason, you’re a f’n maniac man! I love the simple nature and attitude you carry toward the people you’re preachin’ to. I do get caught up in overthinking my training and this article brought it all back home for me.
Do you still recomment SunWarrior protein? Looking for a quick high protein source that is all real no b.s. filler.
Thanks for being true to what you believe.
It is hard to read the post when that picture keeps taunting me to look at it again.
25. Jun, 2009
at 11:51 am #
Hey J,thanx as always for ur great no nonsense tips.Been living in Los angeles for the past 4 years,before that London.Right now am working in Bujumbura, Burundi,a small country in east africa. Finally i got the time to really get into the gym and do some serious workouts. All foods are organic here but what recommendation would u give me as regards a good protein source considering the fact that it’s hard to come across protein supplements here.? My main goal is lean mass.
25. Jun, 2009
at 11:57 am #
Basic common sense… Let’s hope “the others” can still understand…
25. Jun, 2009
at 12:08 pm #
Keep it simple! Just the way I like it. (And a hot girl with great legs…I like that too)
Just one question. I can’t find a hill to sprint against in my neighbourhood, because I live in probably the flattest country in the world: The Netherlands. And when I say flat I mean flat.
The direct translation of ‘rural area’ in Dutch is ‘the flat ground’ (=’het platteland’) , just to give you an idea.
Because of this I do sprints on my stationary bike.
My question is how much my fat loss results will be affected by sprinting on a bike instead of against some hill?
Do you have some alternatives maybe?
Thanks
25. Jun, 2009
at 12:22 pm #
Incredible! I wish I had read this 20 years ago when I was a young teenage punk doing all the wrong things with weights. Thanks for the great article Jason. I’m printing two copies and putting one in the gym and the other on the refrigerator as reminders of the key fundamentals that are so often forgotten when you let yourself get lost in the latest fads.
25. Jun, 2009
at 3:08 pm #
Greg, I still love Sun Warrior. You can get it at http://www.TheUltimateProtein.com
25. Jun, 2009
at 3:10 pm #
Ronnie,
I really have no idea what you have access to. You don’t need more than .6 to .8 grams of protein per lb of bodyweight daily so don’t get stressed out about it. You should be able to get some lean meats or fish, nuts and legumes to help you reach that number.
25. Jun, 2009
at 3:12 pm #
Hilbert, I would run flat ground sprints before I hit the bike. If you are trying to get strong the sprints on flat ground would be a better choice than the bike. The bike will drain your strength more.
25. Jun, 2009
at 3:12 pm #
Thanks for all the comments so far guys
25. Jun, 2009
at 3:19 pm #
What you said has been said before, but never quite so…poignantly. Great post. Keep up the good work.
25. Jun, 2009
at 5:33 pm #
Jason,
Great post! People always over complicate shit.
25. Jun, 2009
at 7:13 pm #
My progress today is:
Sprints 3/4 mile total. 6 min…….(need to do better heh.)
Tomorrow is rest day and Saturday we lift.
25. Jun, 2009
at 7:18 pm #
Ciao Jason,
Enjoy reading your e-letters/blogs. You and I share similiar and common thinking and philosophy regarding training and fitness. Your no nonsense, B.S. free, “just give me the truth and facts” articles and advice are truly refrshing and appreciated. I would love to do the hill sprints, but no hills in my neck of the woods for miles…sooo, I love to do stair/step running and jumps, running/walking 2 steps at a time with somewhat heavy dumbells…good stuff! Also started to augment my training with bear crawls..another truly outstanding and functional exercise…old school but will give you an @ss kicking workout when done correctly.
I basically follow a similiar routine to the one you posted today, with a few variations of my own…including vertical wall pushups with different hand spacing to add/increase the intensity factor…
I get the feeling your are not too big on grains and dairy… but I do enjoy goat cheese, sheep feta cheese, and some kefir/yogurt several timesa week… also partake of maca root powder and rice bran solubles extract, usually with my whey protein drink and a little pure 100% cocoa powder…
Health, happiness and blessings,
Joseph
25. Jun, 2009
at 7:20 pm #
Maybe include some ab or core work in there and a dynamic warmup and that article in my opinion is right on the money !!! Love your motivational / educational info bro !! Great read !!
25. Jun, 2009
at 7:22 pm #
Great post. This has been almost my current routine to a T, for the past month. I’m doing a similar routine currently in my own training targeting the “big lifts” for 5 sets of 5. I really like that rep range, you can move some serious weight. My ESD days are running stairsin my gym, instead of hills outside. Good chit man, great post.
25. Jun, 2009
at 8:39 pm #
Probably one of the best articles I have read thus far.
As a PT manager, I just got all the info I need for our next meeting. I just hope the other trainers take it on board.
Thanks Jason
25. Jun, 2009
at 11:14 pm #
Hi Jason, I’ve been reading ur articles regularly and must say they r informative and beneficial. I’d like u to suggest me an intermediate fitness routine which includes weight training , swimming and abs workout every week . I can spare only an hour and half from my schedule for any fitness activity daily. I’am an ectomorph and need to get muscular and ripped. Also suggest me a diet plan. Thank u.
25. Jun, 2009
at 11:49 pm #
great article, really basic.. but thats the beauty! i live in Bahrain, so there are no hills to seen and its 50 degrees this time of year! guess i will stick to the treadmill and rower for now.
26. Jun, 2009
at 4:02 am #
Just wanted to echo some of the other posters, in that your articles are well written (i.e. enjoyable to read), informative and helpful.
Keep up the great work Jason.
Scott
26. Jun, 2009
at 4:25 am #
I’ve been working out for more than 10 Years now… but I don’t remember a person to be pointed as a trainer … About A year back, I met a friend who recently entered into Body building, and it was him helping me to plan my workouts, diet, etc… but on phone, as he is near about 2500 kms away from my place…
I’m not able to get to the Gym regularly, & if at all i do, its for 1 to 1.5 Hrs… Not to mention specially, was not in good shape ( Not even Close )…
After your first mail, i changed my routine to 4 days max a week, ( Which i used to think will not work at all… ) and ofcourse am getting nice results… I can feel a slight increase in my Biceps size. Now am tring to peel out my Abs into some nice pieces… I am from India, From Kerala – to be exact, and here its a hell lot of spices in our foods… which kills my Diet schedule… and most of the foods you guys use ( not Medicines ) is almost inpossible to find where i live now…
I’ve a problem – My Hands gets loose too quickly when I’m using medium or more than medium weights…, which makes me to stop the reps too early. I want to ask you that what should I do to get my grips more firm & Strong…
26. Jun, 2009
at 8:27 am #
Thanks Doug.
Chase, I followed the link to your mythbusters article. Great stuff!
26. Jun, 2009
at 8:34 am #
Joseph,
Stair running and bear crawls are awesome. Big fan.
Dairy and grains are not at the top of my list of healthy foods but I do like maca a lot.
Thanks for the comments.
26. Jun, 2009
at 8:37 am #
Jimmy Jacob,
Try doing some fat bar holds, towel hangs, plate pinch gripping, hexagon dumbbell holds and get yourself and IronMind.com Captains of Crush gripper.
26. Jun, 2009
at 8:39 am #
Haha…”Keyboard Warriorsville”…people are ridiculous out there, especially kids…i was at the pool yesterday and some mother told her son to swim 10 laps, and the kid couldn’t even swim half the pool ONCE (that’s what, about 15 yards?)…get off the joystick, keyboard, and your ass and listen to what jay says..get outside, run, and workout, you can find time for it with Jay’s workouts..
all the love
26. Jun, 2009
at 9:15 am #
When I started, we talked about simple – simple foods, simple workouts. But as the money came to fitness, everything becomes so freakin’ complicated… and stupid expensive.
Thanks for keeping it simple.
What do you think – the girls an ice skater? Triple jumper? They have legs like that.
26. Jun, 2009
at 9:51 am #
Joe,
That’s absolutely pathetic. People are so out of shape it’s insane.
Claudia,
Ice skater’s a good guess. I didn’t think of that.
26. Jun, 2009
at 9:59 am #
Great article! I am one of those confused people when it comes to fitness but this stuff you wrote? It’s simple and no b.s.!! I’m doing Turbulence Training so I’ve got the exercise part covered but needed help in nutrition – this post really makes sense. Thank you!
26. Jun, 2009
at 12:33 pm #
Great stuff, J.
It really is simple: get in there and train. The harder the better. Rest. Repeat.
I too have been doing the maca thing lately. Can I ask: How do you like to take yours, and when?
Thanks as always for the inspiring posts. Now I’m off to set a deadlift PR…
27. Jun, 2009
at 12:43 pm #
Jason-
Your blog is truly a breath of fresh air in the midst of fitness bull shit and training “paralysis by analysis.”
Great stuff as usual. : )
27. Jun, 2009
at 1:04 pm #
I’m guessing that the girl’s a former gymnast.
All those one-legged movements…
27. Jun, 2009
at 4:43 pm #
hahah that’s a great poster. Nice post! Thanks.
27. Jun, 2009
at 8:48 pm #
Great stuff,
Found your website few weeks ago from elitefts, (dont know if your still part of the team but doesnt matter)..and your website rocks!!
Bench,row,squat,deadlift..very similar to Wendler 5/3/1 …and why not? Good stuff is good stuff….
29. Jun, 2009
at 8:34 am #
Hell yeah I see the quads on her, good thing im sitting at a table so no one can see my chubby haha!!
I am doing a very basic and simple program like this to help keep on mass and cut down before vacation and 3 weeks later I am lookin good!!! Simple and affective
29. Jun, 2009
at 12:08 pm #
I asked a coworker to check out her level of muscularity and she thought her legs were ‘huge’. And a number of others also thought her legs were ‘huge’. To me she looks athletic and strong, but when you take a poll from a large population of sedentary people, I guess that’s the sort of answer you can expect.
29. Jun, 2009
at 4:52 pm #
Im down…Squats whatever. I just realized something the bigger your legs look the smaller your waist looks….. Works for chicks
29. Jun, 2009
at 6:45 pm #
Dan,
Usually in my shake in the morning.
29. Jun, 2009
at 6:45 pm #
Nia,
Thanks a lot. I appreciate that
29. Jun, 2009
at 6:47 pm #
Dan,
Thanks man. I am still good friends with Jim and Dave but don’t do as much on the site anymore. Thanks for stopping by and leaving a comment.
29. Jun, 2009
at 6:48 pm #
Matty,
That is a good thing. I have to do the same every time I look at that pic.
29. Jun, 2009
at 6:49 pm #
Kelly,
That’s not shocking. But it is sad. The truth is the circumference of her legs is probably smaller than half the people you asked.
29. Jun, 2009
at 6:50 pm #
FenderBender,
The smaller something else looks as well. Thanks for reminding me. I’m done training legs from now on…
05. Jul, 2009
at 5:26 pm #
Jason;
The tips are great, thanks for sharing them. Age related issues are a concern for me, as is the fact that I play tennis 4-6 times a week in the summer- intense singles matches lasting two hours or more. As a result of constant pounding on both hard and soft courts, back (disc) and tendonitis are always to be contended with.
I work out with weights about three times a week, but sometimes for no more than 25 minutes at a time. Jarrod has helped a lot… the squats and dead lifts have helped my speed=== my friends and opponents have commented on the increased quickness!
Thanks for what you do!
GE