Sign up at any gym, and observe the regulars. Not the people who are in there once a week, but the regulars. Attend that gym for more than three months and you will begin to notice vastly different groups of people: those who look exactly the same, and those who have transformed. If you’re a member of the former, then this is for you.
When you ask people why they exercise, they will often give you varying answers: “to feel good”, “to sleep better” and the list goes on. But in my mind, there is only one reason to do anything in life: to get results. If you are employing processes that do not yield results, you are wasting your time period; and if you are doing things in the gym that don’t yield results, you are wasting both time and money.
Pareto Principle? Or Centrality?
The famous economist Pareto claimed “20% effort yields 80% of results.” Well in fitness, 5% of exercises will yield 90% of your results. There are perhaps 4 or 5 exercises that are actually important to building a proportioned, strong, and athletic physique while the rest will yield little to no results whatsoever.
Functional Fitness Soy Boys:
We all know someone like this. You can find them doing stretches and various erotic yoga poses for hours at a time, sticking their butt up in the air for everyone to see. They’ll blabber on about “mobility and functionality” but can’t even squat their own bodyweight… not very functional.
They’ll hit the juice bar after a workout and fill your ears with tales of vitamins while they probably have both a fibre and protein deficiency in their diet. You can find them roaming the streets of silicon valley and other intellectualized cities. Somewhere along the line they were deceived into thinking that homo-erotic yoga poses would be better for their wellness than being able to rip 500 pounds off the ground. Sorry boys: but downward dog never raised anyone’s testosterone.
You Think Jogging Is Real Exercise:
For the love of god: jogging is not real exercise. Never in the history of humanity has there been an activity which is so time consuming yet so bad at bringing about any sort of change in one’s athletic condition. How do you even get better at jogging? Is that even a thing? Who is the best jogger in the world? Nobody. Nobody competes at it because there is absolutely no measure of skill or progress. It isn’t running, it isn’t sprinting, and it’s the most pain free and easy form of exercise. Jogging is for people who are afraid of deadlifts.
You’re Doing Too Much Shit:
You’re doing a slew of super-sets, giant sets, and the list goes on and on. You’re doing some weird form of circuit training where crunches is one of the exercises on rotation. Your workouts are two hours long and entail extremely high reps. You wonder why you’ve been benching 135 for the past 6 months.
Be A Minimalist:
Be a minimalist. Last summer, I went from a pathetic and mediocre physique to a shredded warrior in a matter of three months. I focused on five exercises: Bench Press, Squat, Deadlift, Standing Shoulder Press, and weighted Chinups. Not one crunch was used in the production of these abs.
You aren’t supposed to spend hours in the gym. Slow and steady wins the race when it comes to fitness. Too many people try to be “one day heroes.” That’s a big no no. I train 3 days a week on a minimalist strength training program. This has yielded me amazing strength gains and continues to do so.
The King Of All Minimalists:
I couldn’t complete this article without paying tribute to Martin Berkhan and https://leangains.com. A year ago, I started reading his blog and it saved me from wasting a lot of time. He essentially pioneered intermittent fasting along with minimalist strength training and has amazing results to show for it. If you’re looking for more information, I highly suggest simply reading his blog.
A Minimalist Training Program:
Monday: Barbell Squats: 3 sets of 5, 6, 8 with 3 min rest
Weighted Chin-ups: 3 sets of 5, 6, 8 with 3 min rest
Bicep Curls: 3 sets of 15 with 2 minute rest.
Wednesday: Bench Press (Incline Or Normal): 3 sets of 5, 6, 8
Seated Cable Rows: 3 sets of 5, 6, 8
Weighted Dips: 3 sets of 5, 6, 8
Friday: Deadlifts: 3 sets of 3, 5, 6
Barbell Shoulder Press: 3 sets of 5, 6, 8
Lateral Raises: 3 sets of 5, 6, 8