The Simple Six Quotes

“Each day you will perform a circuit consisting of the five strength exercises covered in this book:  The Goblet Squat The Kettlebell Swing The Push-up The Kettlebell Press The Chin-up”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“If you want a quick workout and would like to get your heart rate up a bit, then keep the rest short; 30-60 seconds max. Are you trying to get stronger? Use a weight or tempo on the high side of comfortable and rest for 1-3 minutes so that you're fully recovered and can really focus on each set.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“Start by doing 1 set of 2 negative chin-ups each day and 5 sets of 1 negative chin-up on the RF day. Increase the number of reps as you get stronger and the negative chin-ups begin to feel easier. Once you are able to do a set of 5 strong, slow negative chin-ups each day, see if you are able to perform your first full chin-up.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“If you can't do a chin-up yet, I want you to start with negative chin-ups. To perform a negative chin-up either jump up or use something like a chair to help you to get into the top position of a chin-up. Pull as hard as you can to try and hold your chin above the bar for a second or two, and then begin lowering yourself slowly down to the bottom position. Let go of the bar, reset, and start over to do additional reps.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“TUT doesn’t apply to the kettlebell swing. The swing is the one case where I recommend adding reps in order to progress. Once you’re completely comfortable performing 5 sets of 10 swings with a given weight start increasing the sets by one rep each week. After you master sets of 20 it’s time to level up with a shiny new kettlebell.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“So how do we add TUT to an exercise? Let’s say that for the push-up you would usually complete a rep with a 1: 1: 1 tempo. That means you take one second to lower your body, one second to pause at the bottom, and one second to raise your body back to the starting position. If that seems too easy for you then slow it down to a 2: 1: 2 tempo, then 3: 1: 3, then 4: 1: 4, then… you get the idea. When you can easily complete every set of an (RF) exercise using a 5: 1: 5 tempo then it’s time to increase the weight you’re using.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“Instead of adding more weight or more reps, we’re going to add more work by manipulating Time Under Tension (TUT). TUT refers to how long a muscle is under strain during a set of exercise. The longer a rep or set takes to complete, the higher the TUT.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“This circuit will be the same every day, except that each day the focus will roll on to a different one of the five exercises. Designated as (RF) in the plan that follows, this focus exercise will be given extra attention and will be the exercise you really want to put your energy into that day. Every workout will give you a chance to practice the first four exercises. Use these practice sets to improve and ingrain your form and technique. You should be mostly concerned with doing these exercises correctly so as to build the muscle memory and pathways required for long term health in the associated movement patterns. Then, you will train a single exercise each day. This is your chance to sufficiently work each exercise and movement pattern weekly, allowing your body to adapt and improve in order to progress. This rolling focus is what transforms a single daily circuit into a true full-body workout program that can provide results day after day, month after month, and year after year.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“Each day you will perform a circuit consisting of the five strength exercises covered in this book: The Goblet Squat The Kettlebell Swing The Push-up The Kettlebell Press The Chin-up”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life

“To find your optimal foot placement, perform three vertical jumps as quickly as you can and note where your feet land after the third jump. This is your natural positioning and you should mimic this foot placement during your squats.”
― Clinton Dobbins, The Simple Six: The Easy Way to Get in Shape and Stay in Shape for the Rest of your Life