Last week I hosted a ‘Lads Who Lift’ Workshop – as the name suggested, it was to give guys a better understanding of lifting weights and how to get the most out of their gym session.
There is so much information available out there online or in magazines but there are still so many guys not training properly.
They are following professional bodybuilding routines despite being a dad and working over 40 hours a week.
They sacrifice technique to massage their ego.
They focus on exercises they are good at instead of prioritising exercises that will benefit them more.
The concept behind the workshop was to provide guys, normal guys, an insight on how to train properly for maximum results in a sensible manner.
We started off discussing an insight on some theory behind strength training and how it can benefit us.
We ran through the movement patterns, what intensity to be training at for different outcomes – the difference between strength and hypertrophy, frequency and how to put together everything into a training plan.
For most clients, I use a combination of strength work and hypertrophy (muscle building) – the approach is slightly different but they go hand in hand.
Generally strength work is heavier weights with less volume, for example, 3×3 at 80% of your 1RM whereas Hypertophy work is lighter but more volume, which would be something like 4×10 at 65%.
After we discussed some theory, we looked at bracing and breathing – this is very often overlooked when it comes to lifting weights. You need to be able to brace your core properly especially when performing a heavy squat or deadlift. This will ensure you get the most out of the lift and also keep your spine safe and in a good position. Mastering basic core work like planks, side planks, sky divers and glute bridges are key to stabilising the spine and maintaining good technique.
We then started breaking down the 4 main movement patterns:
- Squat
- Hinge
- Push
- Pull
In my experiences I have found that people will try and do Barbell exercises despite having limiting factors. For example, every guy wants to bench but some have issues with their shoulders which makes the exercise a poor choice for them. However, you can get all the benefits from a bench press by selecting an alternative upper body push movement that will work much better for you.
You might be better sticking to Press Ups – you can still get strong by adding weight here. Don’t believe you have to do the main lifts. Squat, Bench and Deadlift – you can make great progress with alternative exercises that suit you better.
Deadlifts are awesome, but if you lack the mobility to do them properly without injury then the Barbell Hip Thrust is a suitable alternative to the Deadlift and you will still train the hinge movement pattern.
Train hard but train smart. You won’t get stronger or build muscle if you are choosing exercises that feel awkward and you end up injured.
Here are some options for the main movement patterns……..
Squat – Back Squat, Front Squat, Goblet Squat, Split Squats, Lunge Variations, Prowler Push, Bodyweight Squat
Hinge – Deadlift, Trap Bar Deadlift, Kettlebell Deadlift, Reverse Hyperextensios, Hip Thrust
Push – Bench Press, DB Press, Floor Press, Press Up, Military Press, Dips,
Pull – Bent Over Rows, 1 Arm Rows, Pulldowns, Pull Ups, BW Rows
The key is to be smart with your exercise selections. Pick the exercises that provide you with the biggest bang for your buck whilst keeping you safe and able to train for the rest of your life.
If a back squat feels horrible due to poor ankle mobility, try split squats and try and address the ankle issue. Don’t force a back squat because you read in a magazine it is the best exercise invented. Yes, it is a great exercise but maybe not for you at this moment in time.
Once you have the exercises sorted, select an appropriate sets and reps strategy and put them together into a weekly training plan.
I would recommend working each movement pattern at least twice a week with a variety of strength and hypertrophy sets, reps and intensities.
Stick with the plan consistently for months and years, you will make fantastic gains. Vary the exercise selections frequently and increase the load when you can to ensure progress.
Avoid being distracted by fancy, shiny new workouts in magazines or online. Stick to the principles laid out above and you will be stronger and you will have added some solid muscle over the next year or so.
If you are carrying too much body fat then you can add in some extra conditioning work but more importantly you should be looking at your diet…….
Getting stronger is never a weakness.
Coach Milligan 