Archive for the ‘Bench press’ Category




Over the years I have been extremely blessed to mentor new trainers and coaches and to help them get started on their path to what I hope will be a successful career for them. Many of them will ask me questions such as: what are the best exercises/ tools to use? What is the best program to help my clients get the results that they want and so-on. To me these are good questions, but the lack the most important aspect any good and effective program, the why behind it .

You see, any so called training program that lacks purpose and individualization in personal training, will most likely end up leaving the client disappointed. Especially, if they aren’t new to this whole fitness world.



Just random workouts can work in getting a person leaner and somewhat stronger. Yet in my opinion that will only go so far and probably will leave glaring issues that the person has unaddressed. So instead, let’s have a reason for doing what we are doing with our clients.



This does take more energy and forethought to make this happen, but your success will be obvious to others and lead to great results and joy from your clients!


Whoa! Before you go any further, take a minute or two to read the first post in this 2 post series. (Click here for it.)



If you have read it, continue on and read this post for some ideas on how to incorporate this fitness quality of control into a practical one; that will help you perform better and hopefully better prevent non-contact injury in sport.

Now before we start to get into how to achieve this benefit, I need to give a quick “science” rant to better help you understand what it is that you will be actually doing. That is using the neural-developmental model to better develop control of your body.

This is simply when a baby is born, they can breathe, grip, poop and eat. Then they begin to control their neck, afterwards they begin to roll from supine to prone (face up and face down.) and prone to supine. Following that is the process of crawling/ rocking. Then kneeling, squatting, assisted walking, then comes walking.  As they human continues to grow they begin to be able to run. Lastly we learn to skip and play sports etc.



As we develop we learn to control our segments in order to move on to the next step in the model and so-on. So in the same way that we learn to develop the first time, we can and should use to learn to learn control when we need to again and as we need to.

Not breathing well can lead to all kinds of restrictions in movement. Especially w moves such as: t-spine rotation, lateral flexion and so-on.
This drill below will help you re-learn how to properly breathe again.



Supine posture:
After you have spent a little time on breathing and have developed some reflexive stability an s a result, you will want to re-learn how to develop stability in this posture. These drills are great to see if you are truly operating on all cylinders or are you using your global (large) muscles for stability. Make sure to maintain breathing as you do all of these drills!





Rolling after supine comes rolling which in my mind is one of the most important drills that tone can do in helping better develop eccentric control and has great transfer over to rotational sports!





Cross pattern drills:
These moves involve crossing the midline of your body in order to develop better stability and control of the hips and shoulders.

Bird dogs:

We are familiar with this exercise form Pilates, yoga and Dr. Stuart McGill’s work. In addition to these awesome benefits of core stability and low back rehab/prehab. These drills also help you reach across mid-line of the body which works both sides of your brain simultaneously.



This movement is a progression into walking for babies, it helps them develop better core stability, strength and control for walking later on. For us it has a huge benefit to help develop better contra-lateral movement (opposite side) , can help with wrist mobility, develop better control of our trunk and so-on.

Watch the video v=below to see my little boy crawling around and don’t feel bad if you can’t do it as well as him yet. He has had a few months of practice!



This posture is the next step in development and multiple drills can be done form this position to better help develop core stability , hip shoulder separation in some moves done in this position ,glute activation and single leg stance improvement.





squats are also part of this process and are best learned as the first time form the bottom up. This drill teach you how to do that once again.



This exercise actually hits just about all of the NDM transitions and can be used to better help develop control if you treat it like it should be a tai-chi like exercise that you’ll need to own all the parts of!


Click here for more information on this exercise.

After all of these steps comes walking and running as well as more advanced things such as the list given below.

Loaded carries:

I wrote a bit about these awhile back click here to get them and to learn more…



Locomotion and control






Single leg arm exercise can have huge transfer over to function and also can help maintain all of the work that you have done in the earlier stages of this renewal of control. Use these as much as you can to help you build strength and further develop control.



Pistol squats





In closing we need to be able to control ourselves in order to have the quality of life that we want as well as to continue to make fitness gains uninhibited by poor movement quality and potential stops due to non-contact injury! So friends regain control once again and even get better!


One of my clients asked a a very good question the other day regarding training and if one can use volume to get strong. It was a very good question to ask and showed me that she is taking her training seriously and that she is open to learn.


I know that doesn’t seem like a big deal, but if you have been training as long as I have been; you would realize that most people have their preconceived notions that they are not willing to think outside of.


Of course they are the losers in this scenario for not being willing to learn and develop in new ways and become even more fit. Anyway that is a post for another time, so let’s get into today’s subject and a few different and useful ways to get stronger and even more conditioned.


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Volume and Intensity a user’s guide

This isn’t the type of volume that will make your neighbors upset, (unless you workout in an upstairs facility! ) but rather a former of accumulative training approach.

This usually involves lifting and utilizing lighter loads, as well as a lot if reps and sets. In this phase as a matter of my own preference, I usually like to use, kettlebells, sandbags, bodyweight, lighter dumbbells relative to the person and other modalities that can help the client be safer as they work out in this type of training. That doesn’t mean that I never use barbells, it just depends on the person’s experience .


During this phase or using this approach to me means that we are going utilize variety much more to prevent an repetitive stress injury as we train.


This is simply doing quite a bit of sets and reps of the movement that you have chosen, taking a not so long break in between sets and not doing very heavy loads as you do.



This approach is great for beginners and for those starting a training cycle due to the fact that it doesn’t beat up your central nervous system as much.



This is simply how heavy of a load that you are lifting and or the difficulty of the movement that you are training.


This approach requires that you do less reps and sets, take a longish break between sets. ( 3 to 5 minutes.) and as you get into really heavy weights (if you choose to) longer rest in between workouts especially with the same move.



The goal of the this type of training is to usually build limit or absolute strength and of course build muscle as you train.


How and when to use them: 

Both of these training approaches should be used in my opinion. One to develop high levels of strength to convert over to fitness qualities such as: speed, power, endurance and so-on.


However, this component will eventually lead to a burned out central nervous system, immune system and possible joint issues. So you will want to use volume sometimes and overall poundage to build strength as well.


This can help your body and brain recover form the stress of intensity while enabling you to keep progressing in your training.

So choose wisely and train both qualities to get the most put of your fitness, protect your joints and get results over a lifetime!


I am thankful that my job is one that makes a difference. I don’t know how often I have blessed to help people realize their true strength and ability to endure through my teaching and training programs. I can’t count the times that people who have trained with me thought they couldn’t do something and with the right progression and programming bam, they did!

Just the other day on my kettlebell group I had a bunch of members press a heavier kettlebell with one arm that was two to four sizes than they have ever done. I have had two clients get their first pull-up in their life in the last two weeks and other such feats of budding strength.

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(Kevin O nailing his first pull up)

Yet, it seems like there is resistance when it comes to doing challenging moves and developing killer strength. I often encounter excuses when it is time to move on in a programming that someone has been training to do that move. A big one is chin-ups, I often hear statements that lack confidence such as : “that would be nice if I could do one” and so-on. We often think that moves such as chin-ups and pistols are for the few “freaks” and that we will never be able to do them. However, when we think that way, we limit ourselves and don’t realize that the person doing them is human as well.

(If I can, then you can too!)

Here is the thing though, you will need to train specifically of you have a goal like that. You also will need to learn how to program and progress, you will have to stick to a routine, in spite of the fear of boredom. Then you finally, you will have to adjust to what is going on in your life.

Just remember, you are stronger than you think and with some good training, you can also achieve awesomeness and develop the moves that you want to. So get working and do awesome things!

As a bonus here is a a client that embodies this mindset and knows that she is strong:


I sincerely hope that these posts on a movement that many desire to do  are helping you in your pursuit of your first chin up or to improve your technique. They may also make your form more efficient and possibly move on into advanced versions such as weighted chins and the one arm versions. The last few posts goals have been to help you prepare for this week’s concept which if you apply, will result in you ending up stronger than before as soon as you put them to work. Now although you will end up stronger, it doesn’t mean that you will end up doing this move for reps or at all today. (It can though) It will however result in you being the closer than before though!

This concept  that today’s post is about is  irradiation. Which involves you better stabilizing your body and making strength gains as a result of using it.


The following few paragraphs will give you a brief lesson on how to utilize this phenomenon to better build strength and how to apply that to your chin-up work. with the end goal of getting your first or improving your chin-up technique! These points are breathing, planks for learning how to create force,the ab brace and many more, without further ado let’s get to it!

Generating strength and increasing force can be amplified by using the proper breathing techniques. The diaphragm when used well stabilizes the spine and fires the deep core muscles resulting in greater force production in your pull-up work. On this movement pattern you will want to get a good breath in on the bottom of the move and exhale on the way up with a hiss, grunt or blow out hard as if you were trying to blow out candles. Watch the video below to learn more about this strength enhancing technique:

2. Planking for tension generation and or greater force:

After you have learned this vital component of strength of breathing you will want to learn how to produce tension. Tension is the foundation for generating force, power and efficient movement. This is simple to do and is done easily in a plank position, especially if you have a friend to train with. Get in a good plank position. (No saggy back or butt lift)

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(Try again!)

Start by squeezing your feet together, then tighten your legs, squeeze your abs as if you were about to get kicked. (Your partner can help you with that, gently of course.) Clench your glutes, (if you do this right you will get a wedgey.) Finally push your hands and feet down into the floor to generate more tension. (You will know it, if you have it!)

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3. Core brace:
When I first started training others the thought about using your abs was to pull in your belly button in. Then research found that if you do that draw in maneuver, that you double the spinal load and actually make yourself weaker as a result of it. Instead of drawing in to increase stability, you will want to brace as if you were about to get socked in the gut. As stated above in the plank paragraph.

4. Leg and glute squeeze:

As you may be aware power starts from the floor and is expressed in other parts of the body. A good example of this is the push-press, which starts in a wheel drive with hip extension and then ends up moving the load up into the air. This wonderful phenomenon however is not seen in pull-ups which are an open chain exercise (feet not on the floor) which makes it a harder movement as a result. So how can we get this effect of the legs to assist our upper pulling and make us better at pull-ups? The answer is the principle that I stated earlier, Irradiation. If you recall it is known to make its user stronger by using our central nervous system.

However, we can use your lower half to perform better at this movement. So when you set up on the bar, squeeze your legs together and squeeze your glutes as if you were trying to create a diamond in between them. Then imagine as if you were pulling the bar towards you. Hello increased strength!!!!!

5. Grip: 
Grip is a highly neurological action, in fact when a baby is born; they can breathe, poop, eat and grip things. Grip is also very much involved with creating muscular tension and making your strength work more effective. So in your pull-up/chin-up work choke the bar as if you hated it (you just may) and imagine trying to break it half.


we all have sticking points in our movements form squats to deads and every other move strength move. A good way to deal with this is to simply blast or accelerate through this challenging part of the move. It could be on the bottom, mid-way or so-on. Just know yourself and use this concept as needed!

Experimenting and trying out these different concepts can be vital in achieving your first or multiple pull-ups. Practice these concepts slowly, adding in one every session or every other and own the technique as you do you will continue to progress in your training and never be bored as you do!

Next week we will discuss programming and a few regressions and progressions to use to earn this coveted movement pattern that is closer than you think!

One day at 3 A.M. my dog began to freak out and wouldn’t be calmed down no matter how much we reassured her. So as a result, I got up out of bed and laid down with her on the coach. (My presence can usually calm her down.) Then we finally fell back to sleep and sometime later I heard my wife yell, MOSES! I think that my water broke, of course I being the intelligent man who I am said, really! Isn’t it a bit early for that. You see our child wasn’t supposed to be born until a month from that day. But thankfully my wife being very intelligent decided to call the hospital , talked to a nurse and told all that happened as a result, the nurse told us to come in. We then packed a bag (remember a month.) and began the drive to the hospital to meet our little one.



After many hours and a bit of sleep my wife gave birth to a baby boy, his name was Josh and I began the journey into fatherhood. I didn’t realize how much it would affect my fitness though and I have learned a few valuable lessons as a parent and of course want to share them with you!

I have spent years investing time into moving well and a big part of the focus is having good joint mobility. It is funny how fast all of that work can begin to disappear when you are carrying a baby around often. I can recall when my guy was very little working with one of my clients on the barbell clean and for a brief second my wrists would not extend and get into a good rack position. I was extremely perplexed, but then realized that I had been carrying a baby in wrist flexion and made my muscles tight as a result.

I also began to feel something that I had not felt for a few years and that was tight shoulder area muscles. My t-spine, pecs and other back muscles ended up getting tight from once again being in slight flexion while carrying around my little guy; then came the elbow pain factor from over use. So I began to apply my knowledge to my situation and came up with some solutions to these problems that wouldn’t be going away any time soon

First of all and the most uncomfortable feeling was what was going on in mid-back, so I began to work even diligently on my mobility, stability and breathing in this area. You will want to do the same, maintain your posture and keep your shoulders healthy with: T-spine mobility drillskettlebell halosArm bars, Turkish get ups and breathing drills. Also of course don’t forget to foam roll as much as you can!

You will also want to spend time on wrist mobility and making sure that your movement is as balanced as possible.

Working out:
You will find this part very challenging to do as a new dad; if you are like me then you feel obligated to help your partner with the little one. But you need to recognize that you need to stay fit for your baby and significant other’s benefit. Now you will not however be able to dedicate a lot of time to it. So you will want to train complex moves with a good amount of intensity in order to either maintain or get results from your training. Just don’t kill yourself; you may not sleep from one night to the other.

Some moves that you will want to incorporate in your training are:

Kettlebell swings
this movement will counteract the baby carry posture and help strengthen your back line.

Farmer’s walks

This will help you stabilize your shoulders and train your posture while working your abs.

You may find doing all of these moves to be very challenging and making time to train difficult, so I want to give you some options to help.

  1. Do shorter more frequent workouts:
    With any child time is a precious commodity, so you will not be able to spend as much time training as before. Instead pick a few complex moves and put them together with a bit more intensity than before, as well-doing super-sets and so-on. Now do this more often than before. (4 to 6 days a week)

    2. Train total body 2 times a week:
    This will cover all of your needs in your fitness for the time being and help you even make progress as you train

    3.Grease the groove:
    This is simple, pick a movement or two and do it on the hour or every two and so-on. For example as I writing this post, I took a break to do pistols. Just keep it away from failure and enjoy the gains!

You as a new dad or even an older one can still stay relatively fit through this busy time of your life and you don’t have to feel guilty about taking time for your health. Staying fit is a gift not only to yourself but your family as well. Just make sure to iron out the details with your partner and have a plan for what you are going to do and how much time you are going to do it in. If you have to work your mobility throughout the day to save time for your strength and or conditioning work, Just figure it out for you and stick to the plan using the points that I gave you and enjoy fatherhood!

The sun is beginning to set on this series and it has been a lot of fun to write it out, however, I suppose even something that has the potential to change your training such as these concepts can be redundant after a while. As you can see these ideas are interwoven together and when applied will help you to continue to have success in your fitness over the long haul.

In fact these “commandments” are so powerful that if you neglect one it will leave you in regret over lost time and a possible injury. So be wise instead and apply them to your life and fitness as you train. You may find that you apply some of them easily and others need work. That is cool just keep working on it and learning how to apply these points to your life and you will be successful.

I was once an imbalanced person with these concepts and I always sought to overload my system and it worked for a while. However, I ended up inured and deconditioned as result. If you are like me, then today’s command is just for you. That is the GAS principle, which means General Adaptation syndrome; this law teaches us that success is not linear and that we need times of lower intensity work along without high intensity training.

What is low intensity?
I am can remember once speaking with a co-worker who was shamelessly on steroids. As we were talking he was saying how tired he was and how he didn’t feel as if he could train that day. My response was a simple and scientific fact that he should do a light day. I promise you that his head spun around as if he was in the Exorcist and he said sarcastically “A light day.” You see in his mind that meant something that it is not and he also had no idea about this GAS concept and how the body works when it comes to training. (By the way this fellow fancied himself a trainer.)

Our bodies and brain cannot tolerate high intensity all of the time without some kind of negative consequence and without continuing to make gains! As a result we need some lower intensity activities so that we don’t lose our fitness gains but not too much as to keep in this cycle of overuse.

Decrease volume:

If you are constantly hitting a movement or muscle with a lot of repetitions and various exercise or if you are doing a lot of volume with the same move, you will want to cut that in half for a bit. This is not hard to do, but you will have to turn off your brain from making you think that this approach will not help you! A simple example of this is, if you are doing 6 exercises per a movement pattern do 3 for a while and add in a bit of loading to those sets or any of the other approaches form my overload post. (Except volume)


This most of the time means the external load but it can also mean the difficulty of the exercise. So if you like me love to lift heavy lighten up the load and do pause reps or work exclusively on your technique and make it better.

For those that know me well, you know that I am not a big fan of my upper trap development and have been working on getting them bigger. I have also had great success with this endeavor through intelligent science based exercise selection and the use of high frequency training. In fact I hit my traps in some way or another every workout. So if you are a person that uses high frequency, cut back. For example if you squat three times a week, do it once or twice and let your body recover and help you make gains as you do!

Use the same but different approach:

This idea is pretty simple if you are tired in a pattern and are not getting results from it any more, switch to something that will help your overall goal but will be different enough. This is simple to do, if you love conventional Deadlifts- do sumo d.l. s for a while and get stronger in that and most likely your conventional numbers will improve as well. This can apply to any movement as well, just find different variations and do them intentionally. So in other words, this is specialized variety and not variety for the sake of itself.

It seems funny to me that fitness and getting results is not what must people think and practice. It seems that people err in one or two directions: either they do not work hard enough and never get results or they work too hard to often and also never get anywhere in the long run. This GAS principle must not be ignored, if you are overloading and seeking to move ahead. They are many different ways to apply this concept and you can be creative with it as you learn more about fitness and how you personally react to the training stimulus. Just make sure that you do apply it and keep getting results and combating injury by doing so!

I am sad that this is the last post of this series and that this is the very last concept that is designed to help you with your program design and getting to your fitness goals. If you apply these ideas, you will experience much bigger and long-term gains in your fitness training. If you need further help with them, I offer an online coaching and program design service that will help you do just that guaranteed!

This final principle is very important to your specific goals and your success in achieving them. You will probably not get to exactly where you want to be, if you don’t train specifically for your goals when you are that point when you need to. This covers the type of training that you do, (energy systems and movements) at least in the long run. This doesn’t meant that G. P.P (General preparation training) doesn’t have a place in an overall goal. It just means that you just cannot stay there and get everything out of your training that you want from it!

That is what this idea is about, it goes along the line that; if you want to have a strong back squat, you must do that move. If you want to run faster or further, you must do that as well and so onThen you will also want to structure your strength training in way that will compliment that goal. For example there is a lot of evidence that shows that getting stronger and increasing ground reaction forces can increase your running speed and distance. So you could specifically lift with that goal in mind and then move on into your complimentary endurance work with weights. So you see we went from general to specific in terms of energy systems.

Another approach that I usually like to help improve athletes athleticism is the very specific approach of getting them better at the things that they don’t do so well. For example, if they are slower than they should be, we will work specific strength exercises that build force in the realm of speed. While using patterning drills and other tools such as parachutes and the like to make the person faster.

This approach can be harder to do in programming, it requires that one know research and training principles and it also takes a lot if thought to design a program as such. It will however, give you the most specific results possible form your training and get you the most results.

In light of that just about everything will get you some results, but if you are like me, you have a very specific set of goals and nothing else will cut it!

Assessment for specificity:

It seems like there has been a pull-up/chin-up craze at the gym that I train out of lately; as a result. I have been doing a lot of pull-up progression drills with my clients. But just before we begin to work on them and getting them better and stronger, I usually have my students try to do one first and find out where they get “stuck’ and then begin to incorporate specific drills to get to them this very reasonable drill! So know where to start in order to get better at any movement that fits your goals.

After a sometime spent training you will then want to look at how much progress that you have made and if there is anything else that you will want to train to own the move that you desire to get to. You simply do that by doing the same assessment that you used to start the program in the first place. Whether it is a movement screen, your 40 time, vertical jump height and so-on!

Remembering this principle and applying it can be the difference between you having the fitness results that you want and get the return from your training that you desire. So know your goal and then plan it out, get plenty of rest and recovery. Overload your body and apply the GAS principle as you do, you will finally have success and spend less time frustrated with your fitness training! As I have been saying over the last few weeks, Thou shalt…….!

If you have been following this series, you know that I am shamelessly using my name as a tool for writing about fitness and how to get results. My last few posts have covered some principles if applied, can and will help you to be successful in your training. The last two weeks concepts are very closely related in fact in order for one to work the other must be true and so-on. The overcompensation principle is sort of the body’s adjustment to stress and this week’s principle is how last week’s thought works. (Click here to see it and the other preceding posts!)

This week’s commandment is how the action happens over time and is one of the most important parts of getting results: Progressive overload! You see just doing the same old same old thing will not lead to results. This is why most people never get much from their fitness training. Instead of stressing their body in their training, they seek comfort and ease and as a result their body sees it as rest. Then because there is no reason to adapt, it won’t; even sadder is the fact that sometimes the type of people even lose the results that they achieved before as a result of the lack of  progressive and intelligent difficulty in their workouts.

That is why you need a goal, then you need a plan. Because if you do, you will have a built-in progression, know when to back off(more on that later.) and so-on. As you have a goal you will have the determination to overload and the great news is that research shows us that if we have a focal point we perceive exercise to be less difficult! This can help you once  again with your need for progressive overload and corresponding results.

How does progressive overload work?

It is pretty simple but first allows me to tell a story to better help you understand it:

There is a story of a man named Milo and his bull. Milo decided that he would carry around his bull in order to get stronger. AS he did this act every day the bull grew as a result, he got progressively stronger.

That is a simple description of how it works, however, you have to be aware that we cannot always overload with external loading; otherwise every weight lifter would be able to lift millions of pounds. Which common sense would dictate that our connective tissue and skeletons would get destroyed by such loading.

So how then do we continue to get results?
Thankfully there is a bunch of ways to overload our body and get results;

  1. Shorten your rest and recovery period by 10 to 20 seconds.
    This will increase your eu-stress during the set due to not being fully recovered.
  2. Change the exercise to single arm or leg.
    This is pretty self-explanatory.
  3. Be more explosive on your movement.

Instead of doing the same old two or three seconds up and done with slow and controlled movements; go slow on the negative (eccentric) and up quick on the concentric. (exertion) Just please make sure that you have control as you do.

4. Make the range of motion deeper.
If this is possible and if you have the requisite mobility and stability to do so; good example of this is to do a deficit deadlift instead of from the floor.

  1. Use the same but different principle.

This is not variety for the sake of variety, but a calculated and goal driven approach to keep you moving towards your goals. A good example of this is using the kettlebell swing to help improve your deadlift or a sand bag front squat to improve your barbell squat and so-on.

This list is not exhaustive on how to continue to get results, however, if you used only these few principles you will get constant results form your training and help fight boredom a bit as well. Remember ” thou shalt overload!”

Stay tuned to this blog for more rants on these points and check out the previous posts as well!

My wife has a saying that she uses as a standard reply when people try to take away her individually and place her in some kind of box. She will say a simple phrase that is loaded with power and creates a boundary when she says it, I am my own person! This statement is powerful in its simplicity and use. In our training we have to understand that we are all also our own people and the way that we respond to the training stimulus and our technique will vary as well as a few other factors. This post will attempt to delve into this principle and break it down so it will both encourage and help you as you train for results.

If you are a fitness coach and have been working with people for any period of time, you probably have found that if you are a dogmatic programmer that your success will be very limited with your clients. People are individuals and even though there are principles that we should apply to our programming, we also need to observe what creates the best changes to the person’s fitness qualities. Such as: better movement, strength gains, conditioning, getting leaner and so-on.


Of course there is also a need to find out what may cause pain to the person. In fact recently, I found that symmetrical squatting caused a client of mine pain. I sent her out for medical help and she felt better. We also did the usual correctives fixed any Valgus collapse and tried squatting again and she had pain after 8 reps. So I began to use the rear foot elevated squat and she had no-pain. For some reason her anthropometry caused her to have pain in high rep squatting so we made the adjustment and she is happy and making fitness gains as a result while staying pain-free and not create dysfunction.

However, she still should do some form of squatting; because within that pattern there is a lot of benefits for strength, caloric expenditure and so-on. Which brings me to my next point, just because some on is an individual doesn’t meant that they shouldn’t do the things that we know are good. For example, everyone should do some form of strength or resistance work, for the very reason that we know it has so many benefits to it.

Now the approach that one takes to get their resistance work in may be different. Some may love body-weight training and use that for a primary means of strength work. Others may love kettlebells, weightlifting, Olympic lifting and so-on. I think the key here is to find by experimentation what you like the most in order to stick to it and what gets you the most bang for your buck as far as results go.

You will also want to calculate in the time you have available to train, what you have an opportunity to use as far as equipment goes and so-on.

So from reading this post I hope that you realize that following a program by some guru from a book may not be the best way to get results and possibly could end up hurting you or leaving disillusioned by this whole fitness thing. So don’t be afraid to make mistakes and learn from them. Also learn every opportunity that you can follow this blog read books by experts and if you are a trainer, read research and objectively learn. Also don’t be afraid to adjust your program according to the needs and goals of your clients. Remember everyone is their own person and should be treated as such.

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