Tag Archives: personal trainer business
This message is for those of you that feel frustrated with clients.
You don’t need to train them you know.
It is your business and as such you can choose who you want to train, there is no need for this 100% inclusiveness.
Not all training is meant for all people, and that’s okay.
Bending yourself all out of shape to try and please the world and its dog will serve you no long term benefit other than that of stressing you out.
So brush that monkey off your shoulder.
Give those feelings, attitudes and mindset away.
You don’t need them anymore, you never did.
Focusing on people you want to help is a far more worthy cause for your time.
Now I can understand how people panic about not making money, then they bring up all the excuses to justify the shit state they’re in.
Tell me, for all the time you’ve done this ^^ has it ever really been anything other than a complete and utter ball ache?
You will rarely find a successful business person that works with people they don’t want to.
(Multinational corporates are the exception)
People are not worth the effort, the stress and the unhappiness they bring you, so the best way to deal with them is to simply avoid working with them.
Set your standards.
Market in a way that appeals to the people you want to train and deters those you don’t.
It’s your business, so of course you’ll run it as you see fit.
So why not run it in a way that allows you to help people while also making you happy too.
There’s nothing wrong with being bespoke or members only.
You should investigate this thoroughly.
I have some advice for the other coaches/trainers who are kind enough to read my humble musings form time to time. It’s something I’ve learnt and while it should be common sense it really isn’t.
What is it you ask… It’s pretty much the most important step in getting people to change their minds. You ready for it?
People must LIKE you.
Yep. It’s that simple, however a lot of coaches/trainers don’t do it and because of this they end up locked in ego battles with people and as a result lose business and also respect. I have fallen victim to this on several occasions and can tell you it only causes problems int he long run.
How can you get around this? All you have to do is take a step back when you’re in a conversation and ask yourself what you would require for your opinions to change. The first part is often to be listed too and not spoken over, basically given some respect.
If you focus on getting people to like and respect your first and foremost your will be in the best position to influence and help them. There is no prize for being the bigger ass hole, if there was I’d have several by now.
If there is one thing that a lot of people have in common is the simple fact that they waste their time being busy rather than being productive.
Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?
Building is the aim, but with all the set and rep ranges out there which one should you use?
There was the famous 6×6 & 8×8 that was used by Vince Gironda
Or the hugely successful 7-5-3 Wave Loading System found under the tutelage of Charles Poliquin
You even heard stories of how well people did on Dorian Yates’ ‘Blood & Guts One Set to Faliure’
Some even did phenomenally well on the very simple 4×8-12
But the truth is that all of the systems work, lets be honest and accept that if they didn’t work they wouldn’t be spoken about.
The hardest part isn’t finding a set/rep scheme that works, it’s finding one YOU can stick with for the long haul, in our society of quick fixes and instant gratification we want to add 30lbs of lean muscles, drop 50lbs of body fat and look akin to a Greek God all by last week.
Sadly life doesn’t work that way. If you want to build some decent lean muscle you will need to be prepared to put in the hard work, eat adequately and have everything pretty much on point. This doesn’t mean you shouldn’t have a life but you must understand that the more effort you put in and the more sacrifice you’re willing to make the faster and less time you will need you will achieve your results (which could still be in the years in most cases).
Now the obvious points are out of the way it’s time to give you some options to help you on your way to a better you.
The rotation of set/rep schemes will be set using a 3 days on 1 day off rotation until you have done the particular set/rep scheme 4/5 times (this will last mean each set/rep system will last around 3 weeks or so) with a total of 4 different rep/set options to go though. The main exercises will stay the same for all 4 mini blocks, as for assistance work you can add in some DT (Density Training) that should take no more than 10min and the chosen assistance movements can change every 3/4 workouts if you feel the need, but remember a change is only needed if you have become stagnant on that particular exercise.
Parameters for the mains lifts:
First 5 Workouts (weeks 1-3):
Loading % of 1RM: 70%,75%,80%,60%
Tempo: 6-1-1-1 and 2-1-1-1 for the 20 rep set
Rest: 90 Seconds
Second 5 Workouts (weeks 4-6)
Loading % of 1RM: 75-80%
Rest: 30 Seconds
Third 5 Workouts (weeks 7-9)
Loading % of 1RM: 80-85%
Rest: 90-120 Seconds
Forth 5 Workouts (weeks 10-12)
Loading % of 1RM: 82,85,87,90,92%
Rest: 120 Seconds or as needed
The main lifts will be comprised of the following:
– Squat (Front or Back)
– Bench Press (Incline of Flat)
– Deadlift (Overhand only)
– Bent Over Row (Supinated Grip)
– Press (Military or Behind Neck)
– Pull Up (Weighted or Body Weight)
Now it’s time for the interesting part, the workouts themselves.
Based on 3 working days you will only be required to do 2 movements per workout, plus 1-2 assistance movements if you feel the need.
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)
A1 – Deadlift
B1 – Press
C1 – Lateral Raise – Do one set of C1 followed by C2, minimal rest between transitions.
C2 – Face Pull or Reverse Fly (5-10min on timer, do as many reps as possible in the time limit)
Day 4: Off
The above is a very simple progression that will help you build some quality lean muscle tissue while keeping things fresh and interesting. as I mentioned above you can change your assistance exercises as you see fit but try to keep the main movements the same as this will help with the accumulation f overload stimulus.
One benefit of these workouts is that they won’t take long to complete, perhaps 40min tops meaning that you will have lots more free time to spend with friends and family, eat lots of good foods and because the workouts are so short you will look forward to your next one, unlike some other extreme training programs that kill your motivation to train.
You will also need to make sure you’re eating enough, if you want my opinion on how to make a educated guess then do the following:
LBM (Lean Body Mass) x 17-19 = Daily Calories
LBM x 1-1.2 = Protein in Grams for the day x4 = calories from protein.
Protein x 1.5-3 = Carbs for the day (1 if you’re a desk jockey. Use 2 if you’re somewhat active at work and 3 if you’re job is very physical) x4 = Calories from carbohydrates.
Daily Calories – (Protein Calories + Carb Calories) = Calories of Fat per day, divide this number by 9 to get your daily grams of fat.
Now go and make some progress.