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The End of Confusion

June 25, 2008

Before I start going heavy into the routines again, I wanted to make this post a sort of catch-all. The one key post that leads to everything else.

There was and is so much confusion when it comes to weight training. How many reps and sets do I use? Do I lift the weight fast or SuperSlow? Do I try HIT, Westside or the stuff in Flex magazine?

It’s a never ending roller coaster ride of indecision. It can be so confusing in fact, that some throw their hands in the air and never pick up a weight again. Not good at all.

Is there a way out of this maze? You bet. I’m about to share it with you.

First, forget the set and rep crap. You know your own body. If you want to do one set to failure or multiple sets of 10, then do it. Do what feels right to you. Attitude is 80 percent of strength training and if you don’t believe a certain set and rep protocol will help, then most likely it won’t.

Exercise selection is different. If you want to get bigger muscles you must perform multi-joint, compound movements. Stay away from the bunny rabbit, isolation exercises like preacher curls and the like. The old timers pre-steroid era knew this.

Here’s a prescription to follow for exercise selection: for the lower body, choose the squat or leg press and the deadlift (yes that’s all you need). For upper body, choose the bench press, overhead press, rows, and pulldowns or curls.

That’s it. Throw in some ab work and you have a complete total body program.

As far as workout frequency goes, I have always believed that less is better. I advocate 2-3 days per week weight training, but that might not be what trips your trigger. If you can progress, make gains and recover fast than do more. Remember, do what’s right for you.

I would suggest not lifting more than four days per week. I have yet to see anybody but the super drugged out bodybuilder be able to handle and recover from more than four days of weight training.

Finally, get your attitude right. Belief is the most important quality to have when weight training. If you truly believe you’ll be big, strong and healthy – then you will. Simple as that.

The only other advice I’d give is stay away from the bodybuilding rags that say you have to take this supplement or that pill to get bigger. Follow a sensible nutrition plan, take a multivitamin, swallow some creatine and protein if you want, and you’ll do fine.

Don’t over complicate things when it comes to weight training. Follow sound, common sense principles and you’ll be far ahead of the 90% who don’t.

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Written by Brian Carson · Filed Under Workouts 

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