Doing less but better is what every workout needs for more efficient training and faster gains. As a trainer, I have the privilege to meet and get to know many successful clients.
Most of them hold high status jobs, make great money, and live the “American dream.” Unfortunately, most are consumed and overwhelmed by all pressures around them. They’re eager for success in all walks of life, willing to take on more and more opportunities. Every opportunity is a “yes” and performed with enthusiasm. Determination and passion are enviable traits, but always saying “yes” leaves you focusing on the trivial many, rather than the vital few.
Plain and simple, saying “yes” is akin to reading every fitness blog and magazine around and getting information overload. Having too much information clouds our vision of what important. Applying every training style to your workouts over-complicates training and leaves you confused on how to train.Tweet: You can anything, but not everything. You must selective.
In this first of three posts I’m going to dive into what your exercise program needs. By eliminating the trivial bull-shit in your workout we’ll maximize your training. Every decision is either a hell yes, or an absolute no.
Defining Training Essentialism:
Before deciding what is essential to your training you must be clear on your goal. Focus on one thing at a time to accomplish your goal. I want to “lose 10 lbs and add 50 pounds to my deadlift,” doesn’t work, you need just one. Look for the minimum effective dose, the 20% in your 80/20, or the few variables that lead to the most success.
Drop the bicep curls, get good at pull-ups.
Drop the hamstring curls and do deadlifts.
Train the body with total body workouts three times per week instead of missing 1-2 workouts per week with a 5-day body part split.
Understand the Fear of Missing Out
Flashback ten years ago I read every fitness magazine, book, and blog I could get my scrawny little fingers on. I ate every tip up—every tip, suggestion, and exercise was something I had to add immediately to my workouts. I gained a ton of knowledge, but not results. A common misconception is that if you can fit something in, you need to. Busyness is rewarded as more valuable over productivity or less. This concept is known as the fear of missing out and is relevant across all areas of life.
“To attain knowledge, add things everyday. To attain wisdom, remove things every day.”- Lao Tzu
It wasn’t until I simplified training that I started seeing great results. Pointing your focus in one direction at a time yields superior results to focusing on 10 factors.
Focus on One Goal:
What is your through and true number one goal? This should be clear. In the examples below I have included the most common goals and vital components to reaching them.
Building Muscle: Progressive overload in big, multi-joint movements. Train with enough volume to build muscle and eat enough calories to support muscle growth.
Unleashing the Inner Athlete: Incorporating movement skills like acceleration, top-end speed, and agility mechanics. Build strength and power to express strength on the field. Relative strength is key.
Building Strength: Progressive overload in the major movement patterns. Minimize weak points in training to prevent injury and improve strength.
Lose Fat and Look Great Naked: Be in a caloric deficit to lose fat while training to maintain strength to preserve muscle mass.
What all Training programs need:
Every good training program has essential qualities that improve training, regardless of goal. Occlusion training, slide boards, tempo training and the hottest eastern European squat program are all great, but the human body hasn’t changed significantly over the last hundred years. The exercises, methods, and progressions that worked best years ago still work best today. Your training doesn’t need complicated methods, your training needs to create a stress above baseline for physiological adaptation. Focus on the quality ver quality in your workouts. Save for specific injury considerations all training routines should have the following:
You must overload the systems current level of fitness to receive a training effect. Serious work must done. You should sweat, strain, and let out the occasional uncontrolled grunt. Tweet: “ no strain, no gain.” Volume, intensity, increased range of motion, and shorter rest periods are all potential variables.
Improve your health and wellbeing:
If you’re getting hurt physically or mentally hurt from your training you’re training wrong. You need a baseline of conditioning and exercises that are pain free. Discomfort and strain is necessary with pain and injury kept minimal.
Workout Movement Patterns:
Compound basic movement patterns always have and always will be the driver of success in your workout program. The body moves as an integrated unit in sport and life; you’re training should reflect that.Instead of curls, leg extensions, and biceps curls do deadlifts, presses, sprints, and pulls.
The basic movements are the squat, carry, hinge, lunge, sprint, push, and pull. These movements require the body to stabilize, transfer, and product force acrossed many joints like movements in life. I include core work and conditioning work is essential in every routine. You have no reason to be out of shape or set yourself up for injury due to pathetic cores strength.
These are my favorite exercises from each movement pattern:
Squat: Front squat
Hinge: deadlift/ any Olympic lift
Lunge: Bulgarian split squat
Carry: Single arm farmers walk
Press: (vertical) push press
(horizontal) Floor Press
Pull: (vertical) narrow grip chin-up
(horizontal) Dumbbell one-arm row
Core: paloff press
Conditioning: hill sprints
In all actuality you don’t need more than 2-5 exercises to get a great workout. Cover your bases with the basic movement patterns, improve with progressive overload, and reap huge rewards.
Workout Quality Over Quantity:
A stunning what happens when technique takes precedent over weights. Injuries fade, performance increases, and confidence sky-rockets.
Overload is still important and necessary for gains, but piling weights and volume on a faulty base of movement sets you up for injury.
Stay tight on your deadlift rather than losing lumbar position and snapping in half. Learn how to land on a jump without knee valgus (diving in) before performing dumbbell jump squats. Learn how to sprint efficiently before blowing a hamstring.
“It is quality rather than quantity that matters.” – Seneca
Workouts must fit your schedule:
A workout program that doesn’t fit your schedule is a program that won’t be done consistently. This, above all other factors is necessary to see results. Check out this post on a friend of mine who made a huge transformation. If you’re slammed with work this month and your schedule doesn’t allow for five workouts get one that has three workouts. Hitting workouts 75% of workouts while missing 25% is a huge problem. All well-designed workouts play off of one another– missing a piece throws off the balance of the program.
Be Enjoyable Most of the time:
You have enough obligations in life. Working out with a routine you hate isn’t one of them. Take time to enjoy yourself while you’re getting better. Save for the occasion set of high rep squats, training should be fun. If weights aren’t your thing that’s fine—incorporate bodyweight movements, get out and go hiking, and enjoy yourself. Being in shape isn’t about your one-rep max, it’s about being able to do what you enjoy and maintaining good health.
Do less, but do it better.
This isn’t a quick tip or strategy; rather, a mind-set to apply to all facets of life. In the gym you don’t need to “isolate” every muscle group and choose one-body part for every day of the week. You don’t need a thousand different tempos, a complex eastern European squat program, and forty exercises to make progress.Worry about every minute detail approach leads to over-analyzing, and sub-par results.
You need progressive overload on a few exercises.
You need to train consistently.
You need to train with focus and intensity.
The rest is fine and wonderful, but when all else fails, simplify.
McKeown, Greg. “The Essentialist.” Essentialism. New York: Crown Business, 2014. 6. Print.