New and flashy exercises drive better results.
True? False?
Sorry to say, that is false. The majority of results will come from doing the most simple things over and over again. Getting good at these “simple” things is the true gamechanger.
The new exercise or new “insane” workout plan is not going to get you there any faster. It may give you some extra motivation to exercise but It will not be the answer to getting results.
When I say simple things I do not mean simple in the sense of how hard something is. I am talking about the basic movements.
Squat
Hinge
Press
Pull
Single leg
Core
Carry
These are the types of things that can be practiced, progressed, and TRAINED. Training ourselves to do these movements will get you better results over time. Just because we want to focus on these “simple” things does not make exercising boring by any means. There are hundreds of variations to all exercises as well as other variables to play around with:
EMOMs
AMRAPs
Tempo
Drop sets
Super sets
Monster sets
Cluster sets
Rest/pause
Isometrics
Variables + Variations = endless combinations
There will never be a shortage of things to do to shake up your training. But I would rather see us working hard on a regular squat variation than a lunge twist curl and press.
It may look cool, but what can you progress, what is the limiting factor, what is the target?
Get yourself in a routine where you are getting REALLY good at the REALLY basic things. Once you are proficient at those things, swap in a new variation of a similar movement.
So let’s say I am going to start with a split squat. Starting out I am not too great at them. I cannot get all the way down, I am wobbly, holding onto the wall. After a few weeks things are getting better and I feel confident that I can add some weight.
After a few weeks of doing that the weight has increased, It no longer feels wobbly, and the range of motion is on point. Well now, let’s stick with the same movement but progress It. Maybe we add some range of motion by elevating the front foot, or add a pause at the bottom, hold a weight with one arm, create an instability component.
Now we are still practicing our split squat but the change in variation causes an entirely new skill to learn under that same umbrella. Now It’s time to get good at this new variation and find another way to progress from there.
This can go for just about any exercise but I think Ben Bruno said It best:
“Effective strength training pretty much consists of rotating the same basic 15-20 exercises”
Finding ways to get better at those 15-20 exercises and all their variations for as long as possible.
The flashy things are not always the answer, find a plan that will get you REAL good at the simple things.
In good health,
Jeff
