Why do we train?

I hope this question isn't a brain buster. Sure you can train for stress relief, self-esteem, because your doctor/spouse told you it was no longer an option, or simply for the love of iron and sweat. But I'm confident we can all agree the primary reason you continue to sacrifice and prioritize training in your life is simply to get better. Enter 5-steps to instantly making your training program more effective.

 1) Bodyweight before external resistance

If you cannot perform a quality body weight squat, why add resistance? If you can't bang out more than a few chest to the ground pushups why bench press? Basic bodyweight calisthenics such as (planks, pushups, rows, pull-ups and patterns such as squatting and lunging should all be fundamental staples in you workouts before you ever consider adding external resistance to the equation. The take home point is do not rush to barbells and dumbbells, sure we love them but start with the resistance that gravity already provides us with.

2) Train functionally
Functional training is exercising in a way that involves training the body for activities and the demands of daily life. This is why we frown upon most resistance machines and "isolation exercises." These exercises may not be inherently bad or harmful but their benefits are limited and there is very little carry over to real world movement and the demands of daily life. We believe everyone should be able to squat, hinge, push, pull and lunge. For some this could be with body weight only while others may be much more advanced. The point is that the exercises you are selecting during your workouts need to have a functional purpose.

For example, which exercise is more functional by nature: 1) seated leg extension or 2) walking lunge? How about: 1) Flutter kicks or 2) Carrying a heavy dumbbell for distance? I hope it is pretty clear which exercises are going to have more carryover in creating a higher functioning you. If you like certain machines or isolation exercises that's fine but don't prioritize them, instead hit the functional patterns first. Here is a little breakdown of our Big 6 Movement Patterns.

Squat
Goblet squat
Front Squat
Back Squat
Overhead Squat

Hinge
RDL
Swing
Deadlift
Hang clean
Hang snatch

Push
Pushup
Bench Press
Overhead press

Pull
Pullup/Chinup
Inverted row
Bent-over row

Lunge
Split Squat
Reverse lunge
Walking lunge
Rear-foot elevated split squat

Carry

Farmers carry
Goblet carry
Suitcase carry
Waiters walk

3) Train with balance
We all have favorite exercises and muscle groups which we prefer to train. So we train them, and train them, and just to be certain train them a little more. Four short weeks later your shoulder hurts and you struggle to lift your arm overhead. As we all know balance in life is absolutely critical for stability and longevity. The human muscular system is no different; it craves balance and will let you know either now or later when it isn't in balance. Fortunately we have control of this one.

Let's look at most guys favorite muscle group to train; the chest. Exercises like the bench press, pushups, incline press and flyes are great exercises for building up the muscles of the chest. We categorize these exercises as horizontal pushing exercises. To create balance we need at minimum to incorporate an equal amount of horizontal pulling exercises into our programming. For example, if I were to perform 3 sets of 8 reps on bench press I would need to match that with a similar amount of horizontal pulling. We like to call this the push to pull ratio and for most it is highly skewed towards pushing, while most of us would benefit the most by pulling much more.

The lower body is very similar to the upper where we categorize squats and lunges as pushing or knee dominant exercises and RDL's, deadlifts and bridge variations as hinges or hip dominant exercises. Just like the upper body the pushing exercises are typically performed in much higher volumes than the pulling or hinge movements. You have a front and back, extensors and flexors, internal rotators and external rotators: train them all. Bring balance back to the force.

4) Use a method of periodization
Periodization is a method of organizing one's training plan over a designated period of time. Olympic athletes are known for periodizing their training for up to four years in advance of the Olympic games to optimize their training and peak for key events and competitions. There are several extensive and elaborate texts which discuss the details, strategies, merits and application of some very advanced and complicated methods of periodization. Periodization methods such as: linear, conjugate, undulating, concurrent, block amongst many others are often implemented and argued about amongst the leading strength coaches in the industry. Lucky for most of us we don't need to worry too much about all of that.

For the novice and beginner, which constitutes the majority of us periodization or the organization of training should be primarily attempting to lift a little more weight in the gym. Obviously there reaches a point of diminishing return when the sets and reps you performed in the past no longer are getting you any stronger. At this point it would be appropriate to make a change to your program.
Here is an example of a simple 5-week periodization or organization of training. As is applies to exercise sets and reps.

Week 1 (Base week, find a weight which is challenging for eight repetitions) Perform 2 sets of 8 reps

Week 2 (Volume week, using the same weight as the previous week add a third set) Perform 3 sets of 8 reps

Week 3 (Volume week 2, using the same weight as the previous week add two reps to each set) Perform 3 sets of 10 reps

Week 4 (Intensity week) Lower the repetitions by 2-4 and increase the weight beyond that of the previous week) Perform 3 sets of 6-8 reps

Week 5 Start cycle over again with a higher week than the previous four week cycle.

5) Use a time-outcome approach
Have an outcome-based goal, that is simply an end goal.

In 12 weeks I want to XYZ.
Have multiple behavior-based goals. This is simply the means to the outcome-based goal.

To achieve XYZ I will XYZ, X times per week/day.

Do not set serious goals with an open date, almost all of us work better with deadlines. Hold yourself accountable week-to-week during your training. You don't have to set records year round but when you are feeling good and ready to challenge yourself use a time-outcome approach and get to the gettin!