2 Month Strength/Size Program

In my time of going to the gym and training clients I’ve realized that 90% of the people I work with share the same goal: they want to look good. While that’s obviously not something I can disagree with (who doesn’t want to catch strangers staring?) there’s a whole other world of lifting out there that most people seem to ignore. 

Strength training. 

Now I know what you’re thinking. Isn’t going to the gym and lifting weights already strength training? Wrong. Well, you’re right, but you’re still wrong. Strength training is coming to the gym with the mindset of lifting massive amounts of weights and strategically designing your program to eliminate any and all weak spots. Let’s say you have a low deadlift - better yet, low squat (since legs are the most overlooked of all areas) - and can’t seem to get out of the hole. Do you really think that doing some leg extensions and half rep leg presses on a smith machine are going to help that? 

Nope. 

That’s where STRATEGY comes to play. If you can’t get out of the hole, add some paused rep squats into your training. Boom, problem solved. A common misconception in regards to strength training is it’s almost always confused with “not getting bigger”, that’s a real quote I’ve heard plenty of times. A proper program, again a little strategy can go a long way, takes care of this easily. Adding high rep hypertrophy work after low rep strength work can go a long way in terms of size. You don’t need to do an arm circuit where you curl from 6 different positions to get bigger, you’d be amazed by how adding in heavy compound lifts and lowering the amount of direct bicep training will contribute to arm size. Now before I get into the program itself I want to share an analogy: 

Picture 2 different cars. One of them will be a junkyard sleeper Honda Civic, turbo’d out and everything but ugly on the outside. The next will be a brand new Mercedes. The Mercedes is obviously going to draw more attraction, it’s shiny and new with all sorts of perks. However if the owner of the Civic decided to run a quarter mile with the Mercedes, the Mercedes owner would be embarrassed that such an ugly car can beat his brand new whip. The Honda Civic, in this case, is a powerlifter. Not always the most attractive on the outside, may not look as big as a bodybuilder or cut as a physique competitor, but he has enough power to embarrass the pretty boys. The Mercedes as you guessed is the bodybuilder, who gets all the looks. Now let’s add a 3^rd car to the mix, a twin turbo Chevy Camaro. Beautiful on the outside, powerful on the inside, it’ll draw as much attention as the Mercedes while being able to hold it’s own against the Civic.

This is what we’re looking for: Enough power to deadlift 500lbs for fun without sacrificing that precious physique all the “bros” are looking for. 

The Program

       This is the part you need to read. I might’ve bored you with the intro but if you’ve made it this far: congrats. I just need to add a few notes before I write the program or else you may not understand what exactly I’m saying.

 Anyone can do this program. If you're cutting just lower the calories and do more cardio, if you're bulking raise the calories and cut the calories. I'll touch on this later, but it really is something everyone can do.

The program is based off a 6-day cycle. Off  days are to be taken off after days 3 and 6. If you feel that you need another day off during a cycle, feel free to take one, however try not to make a habit of it.

Easily the most confusing part of the program is exercise selection. I leave a lot of that up to the individual athlete because every one of us has different strengths/weaknesses/equipment to work with. My prior example of paused squats reflects this but I’ll use a different example. If you have a strong shoulders and can get the weight up during a push press but can’t lock it out you need to work on triceps, so top-range shoulder press will be used. But not everybody has that problem.

Rep ranges are another thing I leave up to the individual. If you’re goal is to gain mass, go with higher rep ranges. If you want more strength, stick with the low end. Do not go out of the confines I’ve given you, however. They are spread out to give you that option.

If you are having a problem with a lift, take a video of you performing it and either send it to me or post it online. Ultimately you want to be able to dissect your own form and prescribe assistance work for yourself, but that’s difficult for most gym goer’s. I’ll include a few options you can use for your assistance lifts in the program, but the internet has plenty of strong people that have posted what they found out works for them.

Rest periods are however long you need them to be, just don’t be stupid. If you’re isolating lats with pulldowns you shouldn’t need more than 45 seconds to get the next set going. If you’re deadlift a few hundred pounds, you shouldn’t need less than 2mins for another set.

Oh and knowing, or estimating, your 1RM’s can come in handy just so you can see how much you’ve improved on them. Maxes are tested after every 2 cycles.

Day 1

Deadlift 5RM Build (Up To 3 attempts at new 5RM)

Deadlift Variation (Sumo/RDL/Snatch/Rack/DB/Deficit) 3x5-10

Row (Pendlay/Barbell/Kroc/DB/Yates) 3x8-12

Trap/Grip Work (Shrugs/Clean Pull/Suitcase Shrug/Farmer’s Carry) 3-4xVaried Reps

Bicep Curl (Any) 3x6

Bicep Curl (Any) 3x10-12

Bicep Curl (Any) 3sets

Day 2

Bench 5RM (Same rules as prior day)

Bench Variation (Incline/DB/Rev Grip/Paused) 3-4x4-12

Chest Iso 2-3x12-15

DB Shoulder Press Variation (Normal/Hammer/Arnold) 4x12

Push Press 3x6>

Shoulder Iso 2-3x10-15

Skullcrushers 3x8

2-Hand DB OVHD Ext 3x8 superset w/

Tricep Iso (Pulldowns/Cable Work) 3x10+

Day 3

Back Squat 5RM Build (Same rules)

Squat Variation (Anderson/Front/Paused/Goblet) 3x3-12

 Compound Leg Lift (GH Thrusts/Step Ups/GH Raise/Lunge/Goodmorning) 3x8-12

Hamstring Lift (Goodmorning/DB RDL/Plate Drags) 3x6-12

Calves 3-5x8-15

Abs (Ab Wheel/Plank/Cable AB Crunch) Low Volume

Day 4

Speed Deadlift 8x3@65%1RM 30sec rest in between

Deadlift Variation 3-4 Heavy sets

Pullup (Widegrip/Chin) 3-4xAMRAP

Row 2-3x6-12

Traps 2-3x6-15

Same Curl setup as Day 1

Day 5

Push Press 5RM Build

Barbell OVHD Press Variation (Normal/Axle/Z-Press/Jerk) 3-4x5-12

Shoulder Iso 3x12-15

DB Bench Variation 3-4x5-12

Pushup Variation 3xamrap superset w/

Chest Iso 3x10+

Close Grip-Bench 3x5-12 superset w/

Dips3xamrap

1-Arm DB OVHD Ext 2-3x8+

Day 6

Speed Squats 8x3@65%1RM 30sec rest

Front Squat 4-5 Heavy Sets

Compound Leg Lift (Like Day 3) 3-4x5-12

Hamstrings 2-3 Light Setsx8-15

Calves 3x12-15

Abs

MOBILITY

Before Deadlift/Leg Workouts: “Limber 11”

Foam Roll IT Band 10-15, Foam Roll Adductors 10-15, SMR Gluts Lax Ball 30sec-1min, Bent Knee Iron Cross 5-10ea side, Rollover into V-Sit 10, Rocking Frog Stretch 10, Fire Hydrant Circles 10fwd 10bwd, Mountain Climbers 10ea leg, Cossack Squats 5-10ea side, Seat Piriformis Stretch 30+sec ea side, Bulgarian Squat Hold 5-10 3sec hold

Before Back/Push Workouts: “LBEB”

Arm Circles (Small/Large) 10ea way, Should Internal/Ext. Rotation 10, Back Rollout, Roller Ext. Rotations 10, Pullup Dead Hang 2x10-15sec, Stab. Ball Pec Stretch 3x3 5sec ea side, Wall Press 2x10, Shoul Dislocations 10, Rotator Extensions 10ea, Band Pull Aparts 50, Thoracic Bridges

Feel free to cross-polinate the mobility. Try not to spend more than 10ish minutes on mobility. Find what you like best, but never EVER skip it.

CARDIO

This is another reason why the workout is for everyone. If your goal is to cut, add some HIIT cardio or LIIT on days that you didn’t do legs (don’t do HIIT day before leg day either). If your goal is to maintain or bulk, lower the cardio. I’m a fan of conditioning work, meaning I’ll do a bodyweight exercise for 12-15 reps (pylometrics such as box jumps, split squats, etc) and superset it with 30-45seconds of aerobic work at about 80% of max effort.

PROGRESSION

We aren’t going to get where we want living off of 5RM’s. That’s just the first cycle of the whole thing. The rest follow the same set up with changes to the first few lifts of the workout.

Cycle 2: 5RMaxes change to 3RM

Cycle 3: Take 5% off both 5RM/3RM and do that weight for 4 total sets, 5/3/5/3

Cycle 4: Work up to 2RM, subtract 5% for another double, repeat 2x more

Cycle 5: Days 1/2/3/5 start with a 4x8 for the big lifts, allowing for more growth

Cycle 6: Increase weight if you can

Cycle 7: Deload however you like, just remember it’s a deload for a reason

Cycle 8: Start over from cycle 1, crush a new 5RM and thank me later

Progression on the speed work is easy. Add about 10lbs every workout, but remember the point is speed. Don’t let it get too too heavy.

I think that covers just about everything. Literally everyone (within a relevant experience level) can do this regardless of what their goals are. Give it a shot, run it a couple cycles and test out your new 1RM. I guarantee you’ll be significantly stronger than you were when you started, and you can still have your pretty boy abs too.

Any questions contact me at ejfritzy@sbcglobal.net or if you know me in real life get in touch. This was also converted to blogger from word so it may look weird in some spots.

The Chase For 500 Training Log 3/29-3/30

This one's going to be pretty quick because I have other things going on in life that I need to attend to urgently (breakfast).

Day 4 - Deadlift Variation/Back/Bi's
Rack Pull Deadlifts 4x8. Below the knee, really heavy and obnoxious.
Snatch Pulls 4x10. Self explanatory, held for a second or 2 squeeze at the top.
Pullups 3xamrap. First two sets wide-grip, third close grip.
Standing cable row 2-3x15. Don't remember how many sets I did, but really retract the shoulder blades.
BB Curl 3x8
DB Curl 2x10 Superset w/ Vitality Curls 2x12-15. I don't exactly know what the curls are called, but they're basically a standing cable curl.

Day 5 - OVHD/Chest/Tri's
Stand OVHD Press 5x8. Slightly heavier than last week, felt much easier though. Shoulders are finally coming along like they're supposed to.
Landmine Press 4x12.12.10.8. I never really have done landmine presses so I decided to experiment with them. Honestly, they weren't bad but they weren't great. I liked how I was able to go heavy and get a good burn, however my triceps felt like they were being worked just as hard as my shoulders. This isn't a bad thing at all, however I would've done a viper press if I were trying to focus triceps.
Lateral Raise SS/Facepulls 3x12. For the raises I used light weight and long holds at the top. 5 second holds first set, 4 second holds 2nd set, etc.
DB Bench Press 4x12. The UCONN game was getting distracting at this point, I just needed the workout to be over.
Incline DB Bench 3x10 Superset w/ Cable Crossovers 3x15
DB OVHD Ext 3x8. Real heavy, slow negative.
Close-grip Bench 3x8 Superset w/DB Skullcrushers 3x12-15. This was solid for me because I was able to go pretty heavy on the CG for my last exercise of the workout. It's a solid indicator that my triceps are getting significantly stronger. The superset caused an awesome pump too, and the skullcrushers actually felt more difficult than the bench.

Day 6 - Front Squat/Legs
Front Squat 5.5.5.3.3. Started light around 160 and added 10lbs to each set, working up to a heavy triple.
Front Squat Iso Hold 3x1. Load the bar with slightly more than your 1RM, unrack it in the front squat position, hold for 5 seconds and rerack. It's that simple. These are relatively easy and help develop upper back strength so adding them in after a front squat workout can help in a lot of ways.
Paused Back Squat 3x5. Same as always, 3second hold in the hole, explode up.
Standing Leg Curl 2x8slow negs. Didn't time the negatives but these were 1-leg at a time and really slow.
DB Calf Raise 3x10. The calf raise machine was in use by 3 kids more focused on what they wore to the gym than lifting so I had to use DB's. While not as effective as the calf machine, I was still able to get a few sets in.
1 min plank.


I've been doing a lot of conditioning lately I don't just include it in the log. There's really no reason as to why this is, just know that I'm not one of those people who solely weightlifts.

The Chase For 500 Training Log 3/24-3/27

So I decide to write my workouts in a formats that's much easier to read. Honestly, I have no clue why I was writing it in paragraph form before, but I'm changing that now. Any notes I have I'll just write next to the exercise or somewhere nearby.

Day 1- Deadlift/Back/Bi's
Deadlift 3x4@385lbs(83%), 3x4@380(80%). I messed up with the calculations and went a little too heavy on the first three sets. 5lbs may not make too much of a difference, but I was only able to hit 3 reps on my last set rather than all 4. These were brutal, I felt as if every muscle of my body wanted death after the 6th set.
B1. Yates Row 3x10. Just went with one plate on each side and really retracted the shoulder blades. I didn't want to do traditional rows because my core was pretty shot. See also; laziness.
B2. Lat Pulldown 3x12. First two I went wide grip, last set was closed to focus on the lower lats a little more.
DB Shrugs 3x10. Moderately heavy with the focus being a 2-3second hold at the top, hold for max length after last rep for some static grip work.
Arnold "Cheat" Curls 4x5. There's a difference between doing cheat curls like an idiot (ie. 90% of males in America) and doing them with a purpose. Focused on moving heavy went and a strict 4 second negative. If done properly these will be a real son of a b.
Concentration Curls 3x12. Went light with full extension and full squeeze, very little rest in between sets.

Day 2- Chest/Should/Tri's
Bench Press 5x8. Nothing crazy here, just regular bench press.
B1. Incline Bench Press 3x8
B2. Incline DB Flies 3x12 Really focusing on the negative stretch with these.
Standing Arnold Press 4x8-10. Haven't worked with these in a while so I started off shoulders heavy.
Stand DB Press 3x12-15. For just about all of my OVHD work I go full ROM like you're supposed to, however my weakest point is the lockout so I've been adding in some half rep DB presses to help with that. The tricep pump is strong with this one.
Lateral Raises 4x12. 15sec rest in between sets, don't use hips to get it up.
Skullcrusher 3x10
1-Arm OVHD Ext 3x8-10 SS w/ Rope Pulldown 3x12-15. No rest.

Day 3- Squat/Legs
Another heavy squat day that I loved oh so much.
Squat 6x4@300lbs(82%). Didn't have a spotter for any of these but still managed to knock em out. Last few sets were a little bit shaky but I'd consider it a win.
Lunges 4x12. Alternating between forward lunges one set and backwards the next. Used DB's to get some grip work in because why not.
Barbell Hip Thrust 3x10-12. Never do these while looking someone in the eye. Great exercise, though.
D1. Calf Raise 3x8 2-2-2 tempo
D2. Standing Cable Crunch 3x12

I took a rest day before doing day 3, my back was pretty shot from Day 1 so rather than going halfassed with the squats I gave it more time to recover. Adaptive training will keep you alive, always listen to your body.

The Chase For 500 Training Log 3/19-3/21

Continuing from my last post the workouts will be marked days 4-6 before reverting back to day 1. There is a method to my madness that I barely understand my self, but stay with me here.

Minutes before my Day 4 workout I got a delivery containing Musclepharm's Assault. It's a new formula that so far I'm liking A LOT however that doesn't surprise me considering I've never had a MP product I didn't like. The delivery came in handy because the past few workouts I was using whatever samples I had left and a trial size tub of Presurge. Thank you amazon.

Day 4- Deadlift Variant/Cleans/Biceps

As always Limber 11 was used before my workout along with some extra foam rolling for my back. From there I went to Stiff-Legged Deadlifts from a 2.5" deficit. I was originally going to go with heavy rack pulls but I wanted to help save my back for Fridays front squats, which is an exercise I've just recently gotten back into. The deads were done at a deficit because I tend to be weak off the floor with my pulls and you can never have big enough hamstrings. Afterwards my training was pretty simple, including a 4x8 of clean pulls to help with explosiveness/traps, a 4xAMRAP of widegrip/closegrip pullups (alternating) then a 3x12 of DB rows with the last set focusing on 4second negatives. Biceps were quick and easy (I consider them the most boring bodypart to workout, sorry "bros") and consisted of a superset between 3x8 DB Curls and 3x12 rope preacher curls. DB Curls were light with a focus on the contraction and I used the rope for the sole purpose of not wanting to scour the gym in search of the proper bar.

Day 5- OVHD Press/Chest/Tri's
One thing I've noticed about my lifts is my shoulders are weak as shit. Purely abysmal. Ok, they're not THAT bad but for someone with a deadlift creeping on 500 my overhead should be much higher than what it is. That's why in the second cycle for push shoulders are my primary focus. I started out the lift with a 5x8 of Strict OVHD Press (not half reps, bar to chest) with 60% 1RM. I may have been able to go a little bit heavier but we'll save that for next week. Followed up that with a 4x5 of Push Press and an isolation superset combo (Lateral Raises, Front Raises and Facepulls) that's way too confusing to write, but it got a good burn going. Went to chest from here and since my shoulders were pretty shot I kept it simple with 1-Arm DB Bench Press 4x8.10.12.12 to really help strengthen my core. After I went with 3x10 of Rev DB Press supersetted with 3x15 Pec Dec. Triceps were pretty simple, 4sets of max dips, breaking parallel with the elbows of course, which sort of suck because I have to do dips while balancing on two barbells so stability is a major factor. Supersetted DB OVHD Ext for 3x8 with Rope Pulldowns 3x15 and called it a day after that.
I usually don't do that many supersets but as long as I can go heavy with my compounds I'm not too concerned with my accessory stuff (for push day at least).

Day 6- Squuuuuuuuuuuuuuuuuuuuats
Last week I tested a heavy single for front squats, a lift I haven't been doing nearly enough of since last summer, and my form felt all out of whack. I was able to match my old max but my knees didn't like it. So this week I went light to work on technique and hit 3x5@185lbs, 1x3@195lbs and 1x2@205lbs. Again, these numbers should be higher but I'm working on it. To make up for the front squats I punished myself with a 4x5 of back squats @225lbs after. This may sound simple but the purpose was to go as deep as possible with a 3second hold at the bottom. They sucked. Hamstring work was simple today due to the amount I've already done this week, so 1-Legged Curls 2x15 w/ no rest was all I did. Finished workout with superset of 3x8 standing calf raise and 3x10 standing cable ab crunch.


Tomorrow's an off day but the next cycle looks like it'll kick my ass.
Day 1- Deadlifts 6x4@82%/Back/Bi's
Day 2- Chest/Should/Tri's
Day 3- Back Squat 6x4@82%/Legs

May the odds forever be in your favor.

The Chase For 500 Training Log 3/15-3/17

So I've recently decided that instead of recording my workouts in journals that get lost on a bi-weekly basis I'd take my talents to South Beach and keep a log going online. Now this is not me bragging about weights, trust me nothing I'm lifting hasn't been lifted before for more reps, I also want to give people an insight into how I personally train. Also, I do not care if you do not care about what or how I lift, nobody's forcing you to read this.

Right now my goals are a 500lb deadlift (hence post title) and 400lb squat. I'm at 460/365 respectively for both lifts weighing in at 162-164. Having a 6 pack for summer is not in my plans.

With that being said let me give a lil info on how my program is set up. Right now I'm going into a strength phase with a 3 days on- 1 day off split. These days are split pretty basic: Day 1- Deadlift/Biceps Day 2- Push Day 3- Squat/Legs then repeat with different exercises. Due to the high amount of volume my workouts themselves are pretty straight forward, no super cool ubersets or bodybuilding.com techniques. It's just lifting. I've been running this type of workout for a little over a month now and the results I'm seeing are ridiculous. I'm always open to critique/new ideas but honestly right now I've hit a stride that I'm not exactly looking to break. Let's begin:

Day 1 - Deadlift/Back/Biceps
Started with the Lumber 11 for mobility work for the first time and it was incredible. Hit a 5x5 of deadlifts @ 380lbs (80%1RM). Belted up and threw the straps on for this but they felt real good. I'm convinced that as long as I can pull it to my knees I can lock it out, my hips are ridiculously strong. I've been doing a ton of hamstring/technique work too so my deads are really coming a long way. Followed with Kroc Rows 4x12, Lat Front Pulldown 3x15 then Farmer's Carry (w/ DB's) for 4 sets max distance. My bicep work is never anything special, went with band curls for 3x12, BB Curls 3x8 then a dropset of rope curls 3xAMRAP.

Day 2 - Chest/Shoulders/Tri's
I don't train chest with low reps (used to and never really got much besides sore wrists). Had to go without preworkout for this one, also there was a family party going on so it was rushed.
Bench Press 5x8 with 1sec hold at bottom, Close Grip Bench 3x10 supersetted with Cable Crossovers 3x15, DB Shoulder Press 4x12.10.8.10, Z-Press 4x10 (RIP Core), Lateral raises 3x15, Skullcrushers 4x8-10 supersetted with 1-arm OVHD Ext 4x12. I wanted to do dips but like I said time wasn't exactly in my favor so I'll do them next time.

Day 3 - Squat/Legs
Leg day leg day leg day leg day. Ask anyone I've lifted with and they'll complain about my love for legs. Being 5'7" squatting just comes natural for me, and again my hips are strong so as long as I can get out of the hole I can finish the rep. Started with Limber 11. Had to go without a spotter for this (my gym consists of a ton of old people/people that I wouldn't trust spotting me) but I was still able to get a 5x5@ 290lbs. One thing I love about squatting is all the "big" guys in my gym that skip legs always look at me in disgust. Nerds. After the squats I did a 3x8 of Goodmornings, 4x8.8.10.12 of barbell hip thrusts and a superset of calf raises 3x12/planks max hold. Finished with 5x2 of 200m sprints w/ walking in between.

If you're wondering why I didn't include weights for my assistance exercises it's because there's no real need for me to monitor/progress on them. My training setup is more of a template than anything else which involves me switching up my exercises, excluding the first of every workout, on a workout-workout basis. I may have done Kroc Rows after bench this week, but maybe it'll be Pendlay Rows next time. As long as I'm going heavy and getting a quality workout in that's all that matters.

I figure I'll post updates every block (3 days). After tomorrow's off day my next workout setup will be:
Day 4 - Deadlift Variation/Cleans Day 5 - OVHD Press/Push Day 6 - Front Squat/Legs.

As always any questions/comments/etc feel free to let me know.

It's Not Gonna Be Easy

The problem I have with a lot of online/magazine fitness workouts is that they label it as the "fastest, easiest way to get results". Plain and simple, if you're truly going to reach your goal and make a change in your life it won't be either of the two. A "15 Minute Ab Blast" or "4 Weeks To Bigger Bench Press" is appealing only for the reason that it sounds easy, and makes the reader think there's some secret that won't require effort in the long term.

If it was easy everyone would be doing it, any everyone would look great.

I'm saying this because i just read an article about a form of "butt workout" that can be completed in around 10 minutes that will get you in shape for the summer. In the article the woman doing the exercises was incredible looking (toned arms, a solid back, and great legs). Now the exercises she was doing required absolutely no resistance at all, they were just moving her legs around in different directions, sometimes while lying prone sometimes standing up.

The article used her as an example of what you can look like in just a few months.

Bullshit. Pure bullshit.

While I can spend hours writing how many different ways this is wrong, I'll just try to point out a few main points I have issues with.

• Judging by her physique she's been in the gym for a while. You haven't. Comparing your results over the course of a few months to what she's accomplished over is unfair, and in my opinion it's setting yourself up for failure. It's nice to have something to strive for but the article giving false hope just to get some traffic puts all of it's readers at a disadvantage. 
• Another part of my issue with using her as an example relates to what I mentioned before; her whole body is made of muscle with minimal bodyfat. The article outright forgets, no, neglects to tell the reader that in order to obtain that physique every muscle in the body must be trained, not just one. This means back, arms, abs, and yes she even has a chest/shoulders workout that she does. And these workouts aren't just quick workouts that make you feel good, they're tough training sessions that are mentally and physically draining. Nobody with a great body got there from doing easy workouts. This leads me to my next point.
• The exercise selection sucks. Included in the workout were prone leg raises, step ups on a 3" box, and a few other accessory exercises. I use the term accessory because that's what they are. There wasn't one mention of a squat or a deadlift throughout the whole thing, and if you're want to improve your lower body these two lifts must be included. Period. You know that girl in the gym that every guy looks at through the mirrors? The same one you're jealous of? Guess what exercises she does to have that body. She didn't find some cookie-cutter program online, she picked up a barbell and put in the effort. Your zumba class may make you feel good because you sweat a little bit, but do a set of 20 ATG squats and tell me if you feel the difference already. Weighted lunges will be your best friend (or worst enemy depending on your pain threshold) as well as romanian deadlifts, front squats, glute ham raises etc. Notice how nothing I mentioned involves a machine or some random leg air movements? Unless you have an injury preventing you from touching free weights that's what the majority of your training should be. Those instagram models don't get thousands of likes of their ass shots because of some leg presses, they get it from squats. Not on a smith machine, too.

Now I didn't intend for this post to be mainly targeting females but I feel as if the fitness industry is doing nothing but a disservice to girls by posting these articles directed at them. Also the majority of my clients are woman who are terrified when I say "ok so let's do some deadlifts" and usually bring up something they read online claiming it's a more effective workout than free weights because of some stupid reason. 

If you're going to take away anything from my post, let it be this: If any article says a workout can be completed in "x" amount of time, close the page. If it uses the words "quick", "easy" or anything similar to the two, close the page. And finally, if it doesn't involve a lot of free weight compound moments, close the motherf*cking page. Changing your body will take time but it will be worth it in the end. Also never directly follow someone else's program. What may have worked for them probably won't work for you, everyone's body is different. Find what gets you results while making you want to go to the gym. Training should be hard but it should also be enjoyable (nothing says fun like max distance walking lunges). 

I'm sure there are a few points that I missed, such as the importance of diet, but I was already scatterbrained enough while writing this. I just started watching True Detective so I'm sure you can understand. Have any questions regarding training or comments on my writing? Let me know! Want to talk about a specific program for you? Contact me, I'm always willing to help in any way, as long as the effort is being put in.