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the bulk of the men we work with will be Twos. They need to do mobility work and they need some inefficient exercise. But, they want to bench press. So, we have them to do a one-arm bench press—more of a mobility lift—mixed with something like swings or work on a rowing machine.
Most women will be Fours. They need to be barbell squatting, benching and deadlifting.
A reasonable approach will always be challenged by the excitement and enthusiasm of the next big thing.
Train appropriately for the goal. Train little and often over the long haul. The longer it takes to get in shape, the longer the shape will remain. Warmups and cooldowns really do play important roles. Train for volume before intensity. Cycle the workouts. Train in a community. Train the mind. Keep the training program in perspective. Fundamentals trump everything else.
“The test of a first rate intelligence is the ability to hold two opposing ideas in the mind at the same time and still retain the ability to function.”
Regularly review the way you look at training—and life—through our three rules. Addition by subtraction. Additional components must improve the overall organism. The system survives the loss of its founder.
Generally, the program will look something like this— Stretch what is tightening—pecs, biceps, hip flexors, hamstrings. Strengthen what is weakening—glutes, abs, delts, triceps. Eat like an adult. Seek mastery.
