If you walked into our gym at any given time, you’d find a bunch of experienced lifters and a bunch of new members – potentially even someone on their first session – and they’d all be doing the same movements. Here’s why: Every human should have technical proficiency in the basic human movement patterns; squat, hinge, push, pull, lunge, carry. Once our members are competent in the main movement patterns, then we can start to add load and variation. To clarify: Step 1: LEARN the basic human movements. Step 2: add intensity, volume and variation. Step 3: there is no step 3 – continue step 2… forever.
If you walked into any high-performance facility in the world such as an AFL club or an NFL team, their program is going to look the same, with only a few slight variations. 80-90% of their strength training is going to be some form of pushing, pulling, squatting, hinging, lunging and carrying. The last 10% or so is just fluff – generally it’s injury prevention work specific to that sport. The movement patterns stay the same. The load, the volume and the exercise variation is what changes. Take a horizontal pushing pattern for example;
You’d start with a push-up say for 5 reps.
First progress that to 8-12 full range reps with bodyweight (volume) then add some load to your back (intensity). Once you can get 8-12 reps with 10kg on your back, go to 15 or 20kg and continue building (more load = more intensity). Eventually you’ll get bored or you’ll need a partner to load your back so you might choose to transition to a flat dumbbell press (variation).
We’ll still be performing the same movement pattern – horizontal push – but the variation has changed. After working on that for a few weeks or months then you could move to a bench press (more variation, same pattern). The same could be said for a squat i.e. air squat, goblet squat, front squat, back squat… and all other basic patterns. You’re never too good to advance past the basics. They will continue to work. For an effective program - spend 80-90% of your program on the basics. Add volume, intensity and variation. That’s it. Simple. Not easy #one22 #basics