I like to keep things simple.
Why? Because it’s the only way to get things done and accomplish goals.
There are four things you need to do to build lean muscle, get stronger, boost your endurance, and shred bodyfat.
1) Use Some Type of Progressive Overload
Over the course of time you have to add weight, do more reps, decrease rest periods or increase volume. Your body will only adapt when forced. That means pushing yourself beyond what you are currently capable of doing. You can’t get comfortable.
Always strive for some type of small improvement.
2) Use Bodyweight Exercises
For functional strength and all around muscle development you can’t beat:
- Chin ups
- Push ups
- Dips
- Inverted rows
- Rope climbs
- Animal crawls
- Isometric gymnastic holds
- Single leg squats
- Ab rollouts
- Glute ham raises
The big power lifts and Olympic lifts aren’t for everyone. The lifters goal, sport and injury history determines their need. But bodyweight exercises should be a staple in every workout.
3) Drag, Carry, Pull and Push Heavy Sh*t
Before there were barbells and gyms human beings had to load pick up heavy objects and walk with them. Or they had to tie a rope to them and drag them. This is the most primitive form of strength training there is. And also one of the most effective methods in existence. Don’t let a week go by where you don’t do some type of sled drags, rope rows or loaded carries.
4) Sprint
This is another primal exercise that you were born to do. Bench press? Not so much. Sprint? It meant the difference between life and death; eating or going to bed hungry.
As you age your fast twitch muscle fibers tend to go bye –bye. You need to train explosively (by sprinting) to keep them working at peak output. One to two sprint sessions per week will keep you lean and keep you young. Don’t skip them.
As a bonus tip I’d like to remind you to change things up from time to time. Always include enough variety in your program to avoid burnout and overuse injuries. Unless you are a competitive lifter there is no need to keep the exact same exercise in your program week after week.
Keep it fresh,
Jay Ferruggia
PS. If you want all this programmed into weekly workouts for you by an expert with 20 years experience…
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