Tag Archives: Fitness

4 Basics Lessons to Build Your Fitness Business

A lot of hopeful people jump into the realm of fitness.
 
It seems easy because they themselves like fitness, they’re passionate, have a story to share of how they lost weight etc, and they really really want to help people.
 
Obviously for the sake of helping people, not to fulfil an emotional need or anything.
 
In the early days of being qualified many are fuelled by the promises of instant business from friends, family, colleagues and people that they happen to know.
 
I’m going to tell you that this is folly.
 
Those promises rarely become a reality and we are naive for believing they ever will because while people judge themselves based on their proposed intentions (even if never followed through on), we judge them used on their actions.
 
To most people it is enough for them to say they will do something and not do it, they still get the initial feeling of being good, helpful, needed/wanted/important, yet that’s as far as many go because they’ve gotten what they need at no actually cost to them.
 
So this being the case, why would they then pay?
 
🎓 Lesson 1 – Don’t rely on the good will of others because they will let you down.
 
When a new trainer/coach gets about 6months into their fitness business journey things start to change.
 
Suddenly they realise that people didn’t suddenly flock to them because they were nothing special, in fact they were just another trainer.
 
Yep, once qualified you’re nothing special, just one of many.
 
At this point the need for an individual identity starts to become apparent, some being to hammer their social media, sharing all sorts of motivational quotes, photos and videos of –
 
“This (insert target demographic) can🏋️‍♀️ 🏋️‍♀️ all you need is to believe”
 
It may spike some interest, however there is still very little of value for people because all that they do is copy what others are doing.
 
Now copying trends isn’t a bad thing, so long as it’s a successful one and you know WHY it works.
 
If you don’t know why then you won’t make it work.
 
You can go for all the fads and trends available to you, yet without a solid message or set of values backing what it is you’re saying there will be no call to action for people because it’s just not real.
 
🎓 Lesson 2 – Jumping on the bandwagon to try and become different/noticed doesn’t work, it makes you the same as everybody else doing it.
 
Finding a niche that you can call your own isn’t easy.
 
In fact it can take many years because a lot of people are still influenced by what they themselves find enticing, and while this isn’t a terrible thing it doesn’t mean that the potential clients available to them will react in the same way.
 
So many talk of being their best self, an individual, different.
 
You will find that many potential clients and those who have stagnated often talk of wanting those very things, a coach/trainer who is their best self, an individual who different and does things differently.
 
Alas, if you do things that are not familiar and truly different this weekend warrior of the majority will put in a subtle dig along the lines of
 
– “We usually do it this way.”
– “I like to do ti like this.”
– “My/Our old trainer used to do it this way.”
 
My answer to anything similar to the above is as follows:
 
“I thought you said that you wanted something different?”
 
Or
 
“That’s cool, they sound like a great coach, so why did you leave them?”
 
Yep I will put people on the spot and call out hypocrisy and bullshit because I’m just too tired to be tactful these days.
 
You see as much as people say they want something different what they actually mean is something different yet familiar and basically the same as what they’re doing, but still different though.
 
It’s fucking maddening.
 
This is where taking the jump and creating a true niche that is different takes courage because the world and it’s dog will tell you have the things they’ve already done are great and that you’d do well to adopt some of those ideas.
 
Which is the height of disrespect in my eyes.
 
If you truly want to be different be prepared for criticism.
 
🎓 Lesson 3 – People will tell you how they want you to run your business, by all means listen and be thankful for any advice/feedback, just remember you don’t need to bend yourself out of shape to help other people fit in. If they don’t fit, that;s okay, they can go somewhere else.
 
Th hardest part about running any business is understanding that you’re in actual fact running a business.
 
As such you can’t afford to piss about.
 
Too many in fitness don’t understand this and try to make it a hobby that pays them, and one that pays them well, this is a mistake.
 
The only people who can get away with running a fitness business like this are of the following:
 
– People who are retired and don’t need to work
– People who have a job they can step back into at will
– People who come from money
– People who have a partner who supports all other finance
 
^^ Many don’t like this, yet it’s very much the truth.
 
Running a business isn’t easy, and yet in fitness so many think that once they become qualified people will just rock up and throw money at them, that they ill be abel to do 3-4 clients a day only, train whenever they like and live ‘the good life’.
 
This is a dangerous attitude to have.
 
The average fitness professional will work a 12+ hour day in most cases, and that isn’t taking in to account all the behind the scenes things such as admin, tracking, program writing and the logistical part of running a business.
 
If you think it will be easy you’re in for a shock.
 
🎓 Lesson 4 – Remember you’re running a business, not a charity or a hobby that pays well, a business.
 
If you are someone new to the industry you’d do well to hire a mentor.
 
Now many will say they can’t afford this investment and to that I have this reply for their consideration:
 
Can you afford not to be successful then?
 
There are many ways to find the cash to invest in your business, and having someone in your corner to help you avoid making silly mistakes, while perhaps costly in the early days will save you literally thousands moving forwards.
 
You may choose to consider or ignore the above.
 
Either way I hope you do well and don’t end up as fitness fodder.
 
Enjoy,
Ross
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Well that’s just not cricket

Misleading before and after photos.

Believe it or not you see these all the time.

The amazing results you see that are often claimed to have happened in such a short space of time can often be up to 10 years apart.

The same is true for the shots that people have angles the shit out of, filtered to within an inch of existence and sharpened so much that you’ll get cut just by gazing upon them.

Yep, after seeing plenty of colleagues/friends share their transformations photo’s to gain a nice hefty chunk of appreciation this elf us that have been in their lives for some years recognise the before picture, and it’s old.

These will of course pack the desired punch needed.

While the photos are all real, the story is misleading and that just bugs me.

If you’re going to compare a photo of yourself then 6-12months apart is a good idea as it will allow you to share the lessons you’ve learned in that time with your followers and fans with some honesty and for the purpose of helping them, not just boosting your likes.

This is of course not to say that a collage of your journey from day one isn’t worth of praise, oh no it is, so long as you exhaling how long the expanse of time covered from photo 1 to this present one is.

A year by year comparison will do many things:

1 – Show how progress is slow and change is gradual (for the most part)
2 – That consistency wins out in the end
3 – Change need applied effort (explained in lessons learned in each photo/reflection)
4 – Provide a true account of your journey, the progress/ & regress because that happens too
5 – Keeps you humble

We could list many more things here however I’d like to keep the one short for once.

In closing, be honest with your photos, your stories and worry less about trying to be impressive for the sake of it.

Share your knowledge, experience and let people know that you too struggled to get where you are and that one day, if that’s what they want, they can get there as well.

Enjoy,
Ross

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Take your own advice.

It’s fair to say that many of us who are embroiled in this life where the training tick has bitten and firmly taken hold, that we all see ourselves are ‘that exception’.

This is referring to the things that we would tell other people, or our would-be clients if we are trainers.

Yielding our hard earned knowledge to others for their betterment is something many are more than willing do.

You’ll find it’s often pretty sound advice too.

If followed then plenty of progress will occur, in every sense of the word, and if the goal of ‘becoming the best version of yourself’ is to be believed then no one with that attitude would want to stay in the same place.

Knowing this though, knowing what we do, we still see ourselves differently.

Take something I’ve been speaking about again recently.

– Train 2-3 days per week with purpose

This really works wonders for people, especially when combined with any of the training protocols/suggestions you’ll find trawling through the archives on here.

Yet in regards to myself, training less and recovering more is something I struggle with massively.

As such methods to force rest, recovery and not going near places to train gets put in place.

Even then that doesn’t always stop me.

Many other people are like this as well.

The say one thing and do another thing entirely because enterally they don’t put themselves in the same bracket as the person they’re giving the advice to.

Talk about ego.

Physiologically humans are not that different.

As such recovery tactics, training modalities, even understanding the fine balance of chemicals in our body that regulate life, mood, feelings and everything else can be (are already) understood to the point that if we apply that knowledge logically and perhaps with the idea of process & elimination, we’d do all right.

Yet, we ourselves struggle to apply our wisdom to the person ho probably needs it most.

Why don’t you listen to your own advice?

Genuine question.

What do you feel has taken you beyond the realm of all the people you connect with that means they should do things in XYZ way, yet you can do it differently because, well, you’re you.

It’s no wonder the general populous is frustrated.

Many go round in circles.

Habits are often the reason, in so much as when people go back to ‘what they know’ (even if it’s never really worked), it shows that they don’t trust in the process or plan/knowledge before them.

Same goes for you.

You don’t listen to your own advice because deep down you don’t really trust it, or perhaps you don’t have enough faith in your own ability, who knows.

When you read on here about ‘looking inwards’, it’s referring to being honest with yourself.

Setting aside pride, vanity and the person you try to portray you are to others and just being alone with yourself.

Often times you know what needs to be done (training wise).

Applying this knowledge, well, that’s the hard part.

You should investigate this thoroughly.

Enjoy,
Ross

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Just one answer there is not.

Do you seek answers or affirmations?
 
In regards to training there are many answers, ironically people will gloss over the ones that may be most optimal for their given context/situation/needs in favour of the ones they’d rather hear.
 
This is why you find the average gym goer lack progress.
 
Often they also champion the mantras of – “Well so long as people are happy, let them do as they please.”
 
You know, the overly idealistic view that while it might give you the warm & fuzzier feelings it doesn’t help you progress or become better.
 
Take rep schemes for example.
 
People dig through the literature from both the scientists and the lifters (imperial/anecdotal), find answers from both that are actually not too dissimilar and then they keep looking.
 
As a general note these are the collectively agreed upon ones:
 
Strength/Power: 1-5
Hypertrophy/Metabolic: 6-20
Endurance: 21+
 
Hey, I didn’t create these, it’s just what works.
 
Once people get a hold of the above though they think there must, there just must be a special combination for UNLIMITED GAINS.
 
Nope, there isn’t, sorry.
 
It sucks however that just is what it is.
 
4×25 can yield some size, strength and metabolic gains, in beginners and some very unique experienced athletes.
 
So could 10×10, or 2-3 waves of 20-15-10.
 
In all honesty the options are many, there is too much choice. It’s easy to see why people just want one answer to cover all the bases.
 
To be fair though, whatever rep range you spend the most time in will give you a slight bias in regards to the progress/gains you make.
 
Those who stay in the ❤ range are often pretty strong, and those that have size with it achieve this through a lot of sets, like seriously lots.
 
The people hitting sets of 15-20 often gain some decent size, a cracking lunge capacity and some good strength as well.
 
Obviously there will be limitations to staying in just one narrow rep range (unless you have an ultra specific reason to do so).
 
You will never be powerful using the 15-20 rep range all the time.
 
Much like you may never develop the metabolic endurance you could never going above 3 reps, that’s just how the body works.
 
Unless you potentially use complex, contract of conjugate programming methods, however that is another thread to pull on for another time.
 
Keeping in mind all of the above, this is where periodisation is a great tool.
 
Having blocks of training where you focus on one specific trait (hypertrophy, strength, power, endurance etc) can be quite useful.
 
^^ You may still keep multiple elements in blocks, it’s just the main focus that would change.
 
This means you can still have some max strength work in an endurance block (probably in the form of a 1lift ramp to a 2-4RM each session).
 
Again there are many many options and nuanced answers.
 
The biggest thing to understand is this though –
 
There’s no one perfect answer.
 
Nothing is set in stone, and even if it was, stones too, can lie.
 
Anyway, before we go here is a protocol I’ve used on myself and with clients in the past that works well for size, strength and work capacity.
 
2 week blocks of Acc (accumulation) or Int (intensification).
 
You’d train 3 days per week on the below, splitting the whole body across these three days for beginners and a divided protocol for stronger people.
 
Session A – Squat, Pull
Session B – DL, Press (DL variation in Acc, comp style in Int)
Session C – Carries, Press/Pull – Optional
 
Block 1 – Acc – 4×10
Block 2 – Int – 6×6-8
Block 3 – Acc – 4×10-15
Block 4 – Int – 7×5-7
Block 5 – Acc – 4×15
Block 6 – Int – 8×4-6
Block 7 – Acc – 4×15-20
Block 8 – Int – 9×3-5
Block 9 – Acc – 4×20
Block 10 – Int – 10×2-4
 
You’ll find this might seem odd on paper however it’s set up for people looking to achieve the classic ‘lean athletic look’ who dislike cardio and conventional training.
 
Hence why their work capacity and metabolic bits cam from building up to sets of 20, and the strength was above to stay dialled in with the lower rep work.
 
Stop looking for just one answer my friends because you won’t find it.
 
Simply take leaf out of Alice’s book and go down a rabbit hole for a spell (at least 6 weeks), you never know what treasures you might find.
 
Enjoy,
Ross

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Training Diaries 101

A new day has broken through the starlit canvass of night, and I think it’s going to be a good one.

Morning All,

Over the weekend a companion that has been with me for through thick and thin in the gym for the last 3 years has finally retired.

Training diary 13, it’s been a blast, now you can rest and thank you for all the wisdom you’ve shared with me.

A concise record of your gym antics is an essential tool.

Keeping track of the lads lifted, volume totalled, lifts made and missed, can give you vital information in regards to what worked, for how long, what you didn’t focus on enough and the things you need to be doing to progress.

While not everyone keeps a diary, most people these days do track what they’re doing.

Be this in the form of videos, photos, YouTube training complications or IG live, some tracking goes on.

It seems to be fashionable or heroic to say – “I don’t track, I remember it all.”.

Maybe they do, maybe they don’t, however it just sounds like ego to me.

Why think you’ve remember it correctly when you can KNOW you’ve remember it correctly because it’s immortalised in some form of tracking, like that in a training diary.

Many would rather talk a good game than record what actually goes on and have it written in stone.

Then again, stones too, can lie.

So today was a new training protocol.

I’ve opted for a 6 week modified Delorme protocol.

The Classic Delorme: 3x10x50-75-100% 10RM

^ A solid endeavour that really works if you give it a true effort, many will feel it’s not enough work however to me that means they’re not quite putting in a good effort.

^^ If you’d like to do the above yet feel it’s just not enough then still use the loading perimeters (50-75-100% 10RM) and use this rep protocol: 20-15-10.

So how does the version I am dong differ from the above?

Let’s take a look.

The Modified Delorme: 5×5-5-5 (50-75-100% 10RM)

Day 1: 5×5-5-5 (50-75-100% 10RM) – max series (up to 5)

Day 2: Match total successful series on D1 @5×50% 10RM

Day 3: Match Series on D1 @5-5×50-75% 10RM

– Two lift focus – Bench Press & Deadlift
– Up to 1min rest between 5’s, then 3min rest between series
– When 5 series completed with good form on Monday add load

You might be wondering where my other movements are.

Fear not, the Pulling, Squatting & Carries will be in at the end of the session as accessory work following a rep protocol that takes my fancy on the day.

This will keep total time training to a minimum.

Why?

Because for my own personal goals I need to break the old mindset of ‘train more’ that is creeping back in, my last training diary highlighted this was beginning to find its way back into my life again.

The above is only 6 weeks.

If I personally can’t stuck to that then what good am I to the world?

Sometimes we need to stay on a path and see the journey through to the end.

Too much hopping about has been apparent in my training.

Time to stop that.

So dear readers, do you have a training diary?

If yes, what has it taught you and if no, why do you feel you don’t need one?

Do share your thoughts below.

Enjoy,
Ross

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Overwhelmed

“The problem is choice.” – Neo
 
The Matrix has a split crowd when it comes to it’s impact as a movie/film series.
 
Looking further into it and the metaphysical side of things can drive many to tears, yet some of the quotes from it really are quite applicable to life.
 
Take the one from Neo written above.
 
A quote that applies greatly to life because in my experience in working with many people, from varied backgrounds and levels of understanding/experience, the problem really is choice.
 
You can choose utility or euphoria.
 
What you need or what you want.
 
One leads us down a life that to some may not be exciting enough, yet a good one never the less.
 
The other yield endless pleasure at the cost of sustainability.
 
In the modern world people will say you need a mixture of both, or some other such idealist rant/quote and while the intentions are all well and good it still doesn’t help solve the problem, choice.
 
Choice can literally paralyse some people.
 
Too much of it and we shut down.
 
Did you know our brains can only process so much information at once before we become overwhelmed and it literally shuts down to rest it’s cognitive ability.
 
This is why the term of bullshit baffles brains is actually quite accurate.
 
You find sales people and those trying to influence/argue will use this tactic and fire information out left and right because most people just can’t keep up, and there is a tipping point where they shut down and become incredibly susceptible to influence or having ideas be forced onto them.
 
A true feat of skill in my opinion.
 
Is it morally/ethically a good one, well maybe not if used for nefarious deed, however it’s still impressive for people to use it well.
 
Think Darren Brown, and people like him, their mind works in a way I couldn’t even begin to explain, and the speed of which they think, words escape me.
 
Yet this allows them to do what they do with hypnosis/persuasion and all that other impressive mind trick stuff.
 
So yea, just something worth remembering.
 
Too much choice overwhelms you.
 
How can you use this knowledge to your advantage?
 
Offering less choice, that’s how.
 
Be this in the sense of business, training options, nutritions, or life, less is truly more because you will have time to make a conscience choice, maybe even a good choice too.
 
If you’re offering PT to a new client, give them option A or B.
 
Nothing in-between, no hidden agenda, just A or B.
 
Peak Hours or Off Peak Hours, choose wisely.
 
^^ I got that from Charles Poliquin, may he rest in peace.
 
Here is a little process I personally use to help with setting up many aspects of my life (training, business, the lot really).
 
Step 1 – The filter of three (is it true, good & useful)
Step 2 – What two choices will be offered?
Step 3 – Let the people tell you what they want*
 
*If it’s not in your option A or B, then you may choose yourself to have a discussion with the person, for whatever reason it is, or not, that’s your choice to make.
 
Keep things as simple as possible.
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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Permission Required?

Are you still asking for permission to live?
 
This may seem like an odd question, however, you’d be amazed at how many people consistently seek approval, validation or for lack of a better word, permission, to do just about anything.
 
Relating this to fitness, as a coach you’ll hear the following:
 
– Is it okay to eat XYZ?
– Does this sound right?
– If I do X can I have Y?
 
There’s a lot more where these came from as well.
 
All of them relate to people seeking the nod of approval before doing something.
 
This has two big impacts on people.
 
1 – It shifts accountability away from them on to you.
2 – It allows procrastination.
 
Looking at point 1.
 
If someone asks you for permission regarding an action or food choice they’re putting their accountability back on you because if something goes wrong or doesn’t work they’ll come straight back with – “But you said….”.
 
^^ This is something you’ll find everywhere.
 
A person will blame any and everything else before looking in the mirror and realising the blame/fault lies with them (the majority of the time, there are exceptions).
 
In regards to point 2, it gives people an excuse for inaction.
 
You see it in the working environment.
 
Boss – “Why hasn’t XYZ been done?”
Worker – “Because you didn’t ask me to do it”
 
*facepalm.
 
Long gone are the days of initiative and it’s understandable why it’s because in the past when people have tried to take the initiative they may have been told off for doing so.
 
Often it stems from childhood as well.
 
A parent (often your Mother) will ask you to do something and if you do it’s never to their standards, to which they delightfully say – “I should have done it myself.” – Or something similar.
 
Same goes for you doing something off your own back.
 
You may get a “Well done, but I wouldn’t have done it like that.”.
 
All in all, chipping away at your confidence to do things for yourself, this relates to many aspects of life.
 
You’re damned if you do and you’re damned if you don’t.
 
Thus the constant need for permission is born for a sense of protection.
 
Understanding where it all stems from is the first step.
 
After this, you can make your own choices moving forward, or maybe you can’t, I guess that’s up to you to decide.
 
Give the above some thought.
 
Enjoy,
Ross

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The problem with making your passion your purpose/profession.

 
You see this in fitness all the time.
 
People start up a fitness business because it is their passion and all they want to do is help people.
 
While this is all very nobel and altruistic it has a glaring flaw.
 
If someone is truly passionate that is.
 
This little shred of wisdom is often forgotten in the passion fuelled haze of progress –
 
Not everyone shares your passion, nor do they want to share it and as such they don’t want what you have to offer.
 
^^ Newer people and even some older ones in fitness take this personally when they really shouldn’t.
 
Why?
 
It’s not personal, it’s just business.
 
That’s the problem with making your passion your business.
 
It’s your passion, not everyone else’s and trying to force people to feel the same way you do about XYZ is a surefire way to crash and burn.
 
Now I’m not saying that you shouldn’t care about what you do, however you do need a healthy amount of disconnect from it and to understand that if you do decide to make your business something that surrounds that which makes your heart sing that you might be doing a solo.
 
This isn’t aimed at shitting on your dreams.
 
It’s aimed at giving you a dose or reality because I’ve seen so many people fail and it’s not something wanted for you, or anyone embarking down the route of running a fitness business to be fair.
 
Fail to heed this warning at your own peril.
 
You’d also do well to remember that this is said from experience because it just so just so happened that this befell me and it took years to understand.
 
As such I failed my way to success 🤦‍♀️
 
So if you wish to make it in the endeavour above you must not only make the focus of your work YOUR passion, you must make it appeal to the passion(s) of your target audience/clients/buyers.
 
It’s less about you and almost always all about THEM.
 
Keep this in mind and you’ll find your dreams don’t end up in the dumpster like many others have before yours were even dreamt up.
 
Be passionate, just also remember to be vigilant.
 
Enjoy,
Ross

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Bike Ride & Prejudice.

As we bask in the glory of the sun, like moths to the flame the cyclists take to the road.
 
Now there’s never been a problem my end with them until now.
 
Clogging up my pavement with their lycra barely supporting their family jewels 😤
 
Nah I just kidding 😂
 
One thing the sun seems to help many achieve is extra daily activity, be that in the form of cycling, running, swimming, or any outdoor activity.
 
Personally whatever get’s people actually doing something productive in regards to exercise/training is most pleasing to me.
 
These days a great many are caught in the thought that this must be done in the gym.
 
Simply not true.
 
My preferred style of training is outside with kettlebells, sandbags, barbells, ropes (to climb), if it was in a classic sense of training.
 
A truly enjoyable form of training is one where you learn a great amount of skill with it, such as martial arts, movement or that kind of thing.
 
Blending the two can make for quite the enjoyable life.
 
You’ll also be pleasantly surprised at the results too.
 
One thing I’ve tried to teach many is that it’s less about training ABC to achieve XYZ.
 
It’s about deciding what life you want to live and living it.
 
Say you wish to live life X, then the results you’ll have in fitness health, potentially aesthetic and all that other stuff will be the byproduct of the life you live.
 
This often yields a vast amount of experiences that can touch your heart emotionally and end up being unforgettable.
 
Now that my friends is a life well lived.
 
Therefore choose well and if you find your choice isn’t working for you then change it.
 
Simples.
 
Enjoy,
Ross

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A little time

You might that guessed I’m in quite the pensive mood of late.
 
Today I shall break with that trend and give you something you can use in the gym 🤗
 
It’s called ’25-35-45′
 
This is the length of time you will spend training in minutes.
 
You will cycle through them each session.
 
Why?
 
Because it will stop you faffing about.
 
You might be thinking that you can’t get anything done in 25min.
 
Well you can, in fact you can get quite a lot done however it relies on you pulling your finger out and being productive.
 
The cycling of session time will get you out of the mindset of –
 
“I need to train to feel tired/worked/like you did something”
 
Instead it will get you in the realms of –
 
“What can I do that is productive and not a waste of time?”
 
There might be some trial and error while you find the flow of it all, however once you do you will find that it’s not about the amount of time you spend in the gym, oh no.
 
It’s about the amount of effort, the quality of work and having a purpose that makes all the difference.
 
Don’t believe me?
 
Try to do 10 Thrusters & 5 Pull Ups without rest for 25min solid (wave loads as needed) and tell me you’ve not achieved something notable.
 
Here are a couple of ways you can set up the rotations.
 
1 – Pull/Squat, Hinge/Push, Loaded Carries/Movement
 
This takes 9 sessions before you start the cycle again, meaning each of the above (Pull/SQ etc) gets a 25-35-45min session.
 
2 – 25-35-45 & 1/2/3
 
25min session = 1 lift
35min session = 2 lifts (ideally in superset fashion)
45min session = 3 lifts (tri-set is good)
 
1 lift = pick a big movement that hits the entire body
2 lift = choose 2 solid half body movements
3 lift = 1 big lift, 1 auxiliary lift & 1 isolation/weak-point lift
 
3 – EMOM or AMRAP
 
Pick one or two lifts for an EMOM (ever minute on the minute), or choose as many lifts as you like and complete as many reps/rounds as possible in the given time.
 
4 – 200-300-400
 
The above are rep targets.
 
25min = 200reps
35min = 300 reps
45min = 400 reps
 
You can cycle the days as in option 1, I’d go for a simple Pull-Push-Legs so you might end up with something like this:
 
25min – 200 Presses (a combination of press/dip etc)
35min – 300 Squats (Squats, lunges, step ups etc)
45min – 400 Pulls (Dl, rows, chins, swings etc)
 
It will take 9 sessions to have each movement go through each rep/time set.
 
5 – Recovery, Run & Ramp
 
25min = Recovery work day – foam rolling, stretching etc
35min = Cardio work of your choice
45min = Lifting day where you ramp the weights/volume up
 
There are many options, however the 4 above should be enough to get you started.
 
Take some time to think about how much time you waste in the gym and for what other reason than you just feel like you should be in there for a certain amount of time.
 
Do less better.
 
Enjoy,
Ross

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