Warning: This blog may hurt, but it's honest.
Some people deviate from the basics because they didn’t work hard enough to see results from the basics. So after some failure, they try to find that one magical exercise, that one magical gym equipment, or that one magical supplement. They think they’re missing that one piece to the puzzle and if they find it, they can finally achieve their goal.
Some people deviate from the basics because they are sold advice, supplements and programs by fitness industry 'experts' that make you believe it needs to be complicated. Sometimes, they indirectly do this by never talking about the basics because it doesn’t put any money in their pockets.
The majority of people looking to build strength and muscle can make 80% of their gains running simplistic programming with basic compound movements while eating a balanced diet... IF you stick to it. I am here to bring you back to the basics!
We call them the basics because they work.
When talking about general strength and conditioning for general populations, you don’t need to deviate from the basics very much. We only need to deviate from the basics when we can no longer progress or if you’re in a competitive environment (such as high level athletes, power lifters, etc.)
Some of the best programming will structure simple movements in an easy way to follow. Not to mention, most of the best advice is FREE. Check out 5/3/1 philosophy by Jim Wendler. This programming is used widely from novices to advanced lifters. It’s easy to follow because it sticks to the basics. You can even find spreadsheets all over the internet that are pre-made for you to plug in your current lifts. They will tell exactly what and how much to lift each week - it's that easy!
“But, my favorite fitness personality on YouTube/Instagram doesn’t promote the basics!”
Well, that's because there is no money to be made in the basics. Heavy compound movements will get the majority of people the majority of their muscle gains. The only time this doesn’t apply is when someone is a genetic outlier or on the juice.
If you’re trying to build muscle as a natural lifter, you should be focusing on getting as strong as you can overall. Strong means you get progress on your 1 rep max, 5 rep max, 10 rep max and 15 rep max. Get strong in ALL rep ranges and you will surely grow. Don’t worry about fancy training programs and supplements until you have exhausted all your efforts into big, heavy movements.
Here's some easy to follow, basic programs that work well:
Novice Program - Starting Strength
The most optimal form of training or nutrition is usually the one that is sustainable.
There is a balance between what is optimal and what is sustainable. The goal should be to use the most optimal training for what you can sustain. After all, if you can’t sustain it, then it isn’t optimal for you.
The first thing I recommend to general strength and conditioning pursuant's of novice or intermediate levels is the same: Full body or Upper/Lower workouts focusing on compound lifts that allow for training a muscle 2-3 times per week. These layouts, which are simple, let you get the optimal muscle protein synthesis and allow for great strength progression while only needing to workout 2-4 times per week.
Check out this awesome systematic review and meta-analysis on the effects of frequency in resistance training.
How about a diet?*
Some people are worrying about their macros when they don’t even eat a balanced meal/diet.
Eat vegetables, high fiber carb sources, minimally processed foods, lean protein sources, and healthy fats. Don’t eat too much table sugar or saturated fat. Drinks lots of water.
If you’re trying to build muscle and get stronger then eat more food.
If you’re trying to lose weight (and don’t have a medical condition preventing you from losing weight), then just eat less and move more.
The USDA Choose My Plate is a great starting point for making sure you're eating a balanced diet. Just plug in your numbers and it will give you estimates on what to eat.
Also, be sure to check out my diet hacks article on maintaining or losing weight!
The basics do not make anyone rich.
If you follow basic advice that works, all of a sudden your favorite youtuber/instagrammer can’t sell you anything. They can’t sell you garbage supplements, complicated diet guides or their macro coaching services.
The fitness industry is an absolute beast from supplements to fitness equipment. From diet to training, the basics just don’t sell. The industry doesn’t maximize their profits by selling you the basics.
With all this said, it doesn't mean you shouldn't have proper structure and progressions in your training. Just don’t over complicate it. If you can’t bench 1.5x your bodyweight or squat 2x your bodyweight, you probably don’t need to complicate your training yet. If you can’t even do 20+ full rep push ups and 10 full-rep pull ups, but you’re trying to follow all these fancy workouts, then maybe you need to get back to the basics.
I don’t have all the answers, no one does. But the next time you think you need to complicate your training or nutrition, I just want you to at least ask yourself
“Did I consistently give everything I had into the basics?”
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
Schedule a quick call with me to get started.
*This information is for educational purposes only. I am not a doctor. None of this is medical advice. Everything here has been gathered through personal experience and personal research. If you are going to start a physical activity regime, you should consult your physician. For proper nutritional advice, you should see a registered dietitian. I am just a dude on the internet.