Tag Archives: personal trainer business

🤓🤓Three things to avoid doing in your business🤓🤓

You will find these are made by many, addressed by few and learned from by only one or two.
 
The overall idea with a post like this is to help you avoid making the same stupid mistakes that have cropped up in the past, now you will either listen or you won’t.
 
After a life that’s left a head full of bad memories I hope you’re the former.
 
Okay, here we go.
 
1 – Saying yes to everything. 😨😨😨
 
A dangerous word.
 
One that when said too much can have you making promises you can’t keep, or having you lie about your abilities to gain a client only to let them down.
 
Learn the power of no.
 
A frightening word.
 
One that will save you a lot of hassle if you master it though, this is because you will be able to take control and be honest with what you can/can’t do.
 
Remember, the business is about helping someone else and as such they are more important than your bank balance.
 
2 – Claiming to be something you’re not. 🦸‍♂️🦸‍♀️🧙‍♂️🧙‍♀️
 
False claims are common in the realms of fitness.
 
So many PT’s will promise people the world and when it’s delivered instead of being a like for like replica it ends up being a road atlas.
 
This happens a lot because people want to make money, which to be fair is how you run a business, however if you take this route you’ll find you don’t run that business for very long.
 
Accept the things you can’t do & do the things you can.
 
People won’t think less of you because you can’t do something for them, they’ll think less to you because you lied as claire you could.
 
Trust is a fragile thing, like a butterflies wings once damaged it’s unable to be fully repaired and never the same again.
 
Don’t taint your business with false claims or promises, be different and tell the truth.
 
3 – Looking for obstacles that allow you to fail. 🚷🚷🚷
 
Everyone has self-doubt instilled into them at a young age.
 
As a young sprite we feel invincible and the elders allow us to get away with this ignorance because we’re young and naive.
 
Of course one day this rose tinted reality is stripped away from us with immediate effect, as such this now shatters what we thought and even who we thought we were, thus self-doubt is born because perhaps we’re not the superhero we thought we once were.
 
As we age this turns in to seeking out obstacles, barriers and logical excuses/reasons for our own failure.
 
This is so that when we fail we can blame ‘the thing’.
 
While in some cases the fault is indeed from external factor/influence that we had no control over, the common reason people fail in business is because they’re bad at business.
 
It’s actually safer to fail than it is to succeed.
 
Success breeds envy in people, it puts a target on your back and means you’ll have someone (or many) coming for you, trying to tear you down because it’s easier to bring you down to their level than it is for them to rise up to yours.
 
As such you will seek a reason to fail and almost 100% of the time you’ll find one. The perfect one in fact.
 
You choose success or you choose failure, choose wisely.
 
🤔🤔🤔🤔
 
There you have it, three considerations for you.
 
Enjoy,
Ross

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It’s for them, not you

When it comes to writing about your company, you’d really dow ell not to make it all about you.
 
I know how odd that sounds, however just bear with me.
 
Take a look at any companies mission statement, or their values, beliefs or anything else of that nature.
 
You will see this word a lot – ‘We’
 
“We have the best facilities with high end equipment.”
 
“We have experts trainers in various fields.”
 
“We are basically the shit and that’s why we’re valuable.”
 
^^ This is what those kinds of messages are conveying.
 
Believe it or not this is rather common.
 
Seriously go to any business page about the company and you’ll likely see something like that.
 
You might be asking – “Is this really a bad thing? They just want to showcase their skills and all the have.”
 
While this is indeed all fine and dandy, it’s about the company and what it does, instead of trying to connect with their audience and what they can do for them.
 
In the famous words from one rather flamboyant US President.
 
John F. Kennedy – “ask not what your country can do for you, ask what you can do for your country.”
 
Your messages should more often than not be about what you can do for the person/people you’re trying to reach.
 
Writing in such a way that has them visualise themselves being a part of your community, your tribe (popular word these days), as it were.
 
Let us take a look at my two arbitrary example above once again.
 
“We have the best facilities with high end equipment.”
 
“We have experts trainers in various fields.”
 
Classics, now if we tweak them, with a couple of different words you’ll notice the massive difference it makes.
 
“You will have access to the best facilities with high end equipment perfectly suited to your needs.”
 
“You can speak to any one of our experts trainers whenever you need some help with your goals.”
 
While a tad longer the message is far more inclusive to the person and will be read by them, the individual as they can now start to picture themselves being there.
 
If we wish to keep them to one line here are some other tweaks we can make to convey the same message.
 
“You’ll access equipment suited to your needs.”
 
“You have our experts trainers to help plan your goals.”
 
It is little tweaks like these that can set your apart from the rest because of one simple reason.
 
You’re showing that you care about them (your potential clients) and it’s all about their journey and helping them, it’s not about the company itself and how brilliant it is.
 
Don’t get me wrong, the company or business may indeed be brilliant, however blowing your own trumpet before showing people you’re their to help them and care about them first is not the wisest route to take.
 
People buy from people after all.
 
Give the above some thought and if you have any little bits of scripture you want to share in the comment, please do so.
 
Will do me a favour?
 
Take a look at your current business adverts/mission statements etc, read them as a client and ask yourself this one simple question –
 
Is the company talking to me or merely about themselves?
 
Enjoy,
Ross

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Fellow trainers, this ones for you.

How do you train your clients?
 
Is to improve them or merely to impress them….
 
There is an amazing difference between the results of the two.
 
You’ll also find that the majority opt for the latter.
 
Sadly we live in a world where people need to be kept constantly entertained and pandered to, as such it has caused training to devolve over the years.
 
This is one reason why group exercises is so popular.
 
It’s exciting, entertaining, fun and may produce results.
 
Now it is true not everyone trains because they want to get results or fortify their bodies for life, and this is fair enough.
 
If you’re the kind of trainer happy to provide that service then great, you’ll have quite a lucrative business, you just have to remember you need to keep adding in new things to keep people attention.
 
Perhaps that isn’t you, maybe you are the sort of trainer who has peoples best interest at heart and is just not sure how to go out programming for such a thing because we still have to keep people on side and while training might be what people need, it may not be what they want.
 
Once you understand what people want, you can create what they need based around their biases, preconceived ideas and understandings of what they think PT is.
 
To be fair you’ll see a lot of trainers/coaches share videos on social media that look epic, however the likelihood of their training produce sustainable results is slim.
 
One thing to remember is that as a trainer you’re in the service industry.
 
This being said, you need to decide what kind of service you want to offer.
 
One that seeks to impress clients.
 
Or
 
One that seeks to improve clients.
 
While you can indeed combine both, they’re not mutually exclusive.
 
Over the years I’ve found some consistent ways of provide both to clients that you can take and apply to your own.
 
Here is the structure for most of my classical sessions:
 
– Warm Up (clients need fulfilled)
– Skill (clients need fulfilled)
– Strength (clients need fulfilled)
– Conditioning (clients want fulfilled)
– Cool Down (clients need fulfilled)
 
The conditioning section will often confirm a bias or a preconceived idea of what they feel they need to be going to achieve the results they want.
 
If it’s fat loss, this section will be hot death and leaving them a smouldering mess on the floor because that’s what they feel they need to be doing for fat loss.
 
Say they are looking to add muscle, it will be some disgustingly high rep pump driven super-ultra-mega-drop set that blows them up and gives them DOMS the next day, because that’s what they feel they need to be doing to achieve their result.
 
I’m sure you get the idea.
 
People come to us as trainers/coaches with ideas already formulated or how they think it will go.
 
Now you have a few options here.
 
Do what they want and potentially get results (more likely a no result outcome).
 
Do what they need and definitely get results (which may oppose a belief/bias and even if they get results they will not enjoy training and stop, madness).
 
Do what they need at the start and finish with what they want, subsequently getting them results and confirming the ideas they had in their head, then over time educate them as to why what they thought was incorrect.
 
^^ Never tell them straight tout they’re wrong, unless you’ve sold yourself as that style of ‘non-nonsense’ trainer who won’t tell people what they want to hear.
 
Many people don’t like being told their wrong, even if they are.
 
It’s the classic – “The customer is always right, even when they are wrong, which is all the time.”
 
You need to be clever because you’re running a business after all.
 
Now it might be common sense that you’d not hire an electrician and then proceed to tell them how to rewire your house, yet in fitness people will hire you to train them and always tell you how it needs to go, I know, I know.
 
Everyone thinks they know how to train, as such it’s best for you to go along with them and aim to educate each client over time.
 
This can be in the form of work shops, nutritional meetings, client Q&A’s, that way you can set out from he start that in each there will be objective discussion about how things actually work.
 
In this way you can question peoples misconceptions without causing them to be offended because they chose to come to said event.
 
Honestly if you run 2-3 weekly discussion/Q&A sessions you’d be surprised how many people will come to them.
 
That said, you’d do well to do some gym floor walking and subtly ask people what burning topics of curiosity regarding fitness they have, that way the talks will ‘feel right’ for them and something they can’t miss.
 
Okay, I’ve gone off on a tangent, again.
 
Simply you need to remember this; work with your clients to improve them, not merely to impress them.
 
If you have any questions please leave them below.
 
Enjoy,
Ross

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Be Liked.

Morning All,

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.

Enjoy,
Ross

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Stop Procrastinating

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.

The procrastinate. They find reasons to ‘keep busy’ and avoid what NEEDS to be done for things that make them look like they’re working hard.
Are you one of them?
I remember reading Eat That Frog by Brian Tracey many many years ago, I had also read the 4 Hour Work Week by Tim Ferris before that so the book Brian had written made a lot more sense. If you haven’t read these books I suggest you do because they will not only change the way you think, they will change the way you work and you will get more done in less time, thus giving you more free time to do more productive things such as learning of self improvement.
I want to give you some tips that I’ve picked up over the years from attending various seminars, reading hundreds of books (most of which all say a very similar thing, as there is no real new information) and listening to various Pod Casts.
Let us begin.
1 – Eat That Frog (you will see the book for this at the end).
The story of eat that frog start off each day with you eating the largest ugliest frog imaginable and after that all you other daily activities are a doddle.
This pertains to getting the biggest, most daunting and basically the WORST thing you have to do in your day done AS SOON AS POSSIBLE because after that everything else will seem easy. This could be a call to your Regional Manager with yesterdays sales updates, or a phone call to the mother-in-law to tell her how her precious grandchild is doing, is the worst thing you can do and once it’s done you will feel a real sense of achievement and begin to beat the bug of procrastination that often times makes you do 101 things that don’t need to be done all in an attempt to put off what you NEED to do.
So what is your most important thing to do today that will cause the most positive and productive outcome?
It’s all about priorities.
Now go, Eat that Frog.
2 – What’s your REAL goal?
People claim to have a goal when in reality what they have is a musing or perhaps an idea of what they MIGHT like or MIGHT want.
In my experience I have found that a persons TRUE goal is the one that they want intellectually but emotionally. They have to be passionate about their goal in the work place and know it’s purpose because when a person is not only motivated by intellect (knowing how much it will benefit their life and their personal growth) but also emotion – passion/purpose – (they have a burning desire to achieve their goal because it MEANS something to them) then you will find this person is very hard to stop and will motivate themselves far beyond anything you can imagine.
Goals without Passion or Purpose are meaningless. Without those two things you don’t have a goal, you have a distraction.
What’s your passion and purpose?
3 – 80/20.
An age old principle, dating back to 1895 and was first coined by Alfredo Peradio because he discovered that 20% of the population of (either England or Italy, I can’t quite remember, I will check this) owned 80% of the land. This caused him to do more research looking for similar trends and what he discovered was that this 80/20 principle was very relevant to most things in life.
If we look at the modern world and take your client base for example you will find that 80% of your income comes from 20% of your clients and 80% of your productivity come from only 20% of your ‘busy’ working day. This shows that it’s not about how much one does but how well one does things. Much like a martial arts Master, she/he will know thousands of movements but will only use a select few in times of dire need, thus adhering to the 80/20 principle.
Look at your diary and what you do on a typical day and look at what you do that is PRODUCTIVE and adds to your business or adds to your life and establish what things out of all the things you do that will yield the most benefit.
It’s quality, not quantity.
4 – Start with the END in mind.
The problem some people face with goal setting is that they don’t know where their goal will end, they don’t know the GOAL as it were. Taking in to account everything written above you will be able to find your goals end point and from their work backwards planning a step by step journey that leaves little to chance.
Starting with the end in mind will allow you to use the 80/20 principle and establish what you NEED to do as opposed to what you COULD do that won’t do much more than waste your time and make you look busy.
What does the end typically look like?
– There will be a specific DATE.
– There will be a specific NUMBER (profit, building, fat loss etc).
– There will be a specific ROUTE (how you got there).
– There will be a specific STARTING POINT (reverse engineered from the end point).
When you start with the end in mind it’s much easier to work backwards and reverse engineer what you MUST do. Realise that when you know the destination the journey becomes much easier to see and far less daunting. Once you Know point E, workout out each part of points A-B-C-D are not so terrifying.
So tell me, what’s your end point?
5 – Social Media Recluse.
We have heard of a social recluse, you know, a person who doesn’t socialse and keeps to themselves. Well you need to become a Social Media Recluse and turn off or log out of all of your media accounts to help you avoid their distracting and very tempting allure. Did you know that on average people spend anywhere from 60-180min on social media each day! That’s a lot of wasted time procrastinating and watching videos of cats falling off things.
Don’t get me wrong, social media has it’s place and is a great advertising tool and extremely useful for business, however if you’re not using it for that reason then it’s a distraction that will only detour your from your goal and because of that you MUST limit you exposure to it.
Think it like a packet of doughnuts being sat on your desk. It’s not a case of IF you’re going to eat the packet but a case of when. Remove the temptation and increase your productivity. You can waste time with candy crush, angry birds or what ever the popular game of the time is once you’ve eaten not only your biggest FROG but also the medium one and the small ones for desert.
Ask yourself these questions:
Q – Is this Necessary? If no remove the temptation.
Q – Is this Productive? If no then stop wasting time and do something that will take you closer to your goal.
Work smart, not hard. Do what you MUST now so you can do what you WANT later.
Those 5 tips are tried and tested methods of becoming more productive. Test them out and let me know how you got on.
Enjoy,
Ross

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Do You Really Need That Specialist Exercise?

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?

Too many people get caught up in doing things they have no real need for. I am guilty of this on the odd occasion but found that it only severed to hinder my progress in the long run because there was no need for the specialist movements.
You will find these types of exercises common for high level power lifters but they serve little purpose for us normal folk. If I had to give people some variations of lets say the big 3 I would suggest the following:
– Pause Squats
– Front Squats
– Box Squats
– Paused Bench
– Narrow Grip Bench
– Pressing Overhead or High Incline
– 1/2 – 1 inch Deficit Deadlifts
– 2-4 inch Block Pulls
– Snatch Grip Deadlift
– Overhand Deadlift
That’s pretty much it. While it’s nice and quite fun to try some of the specialist exercises there is little to no need unless you’re squatting/deadlifting 3xbw and benching 2xbw. The variations I’ve suggested will be more than enough to help keep you busy for months if you rotate them properly.
Do you need some guidance on a program too?
Warm Up Sets x4 at 3-5 reps (40,60,70,77%)
Week 1 – 10×1 + 70-80% back off AMRAP set -10min
Week 2 – 5×2 + 70-80% back off AMRAP set -10min
Week 3 – 3×3 + 70-80% back off AMRAP set -10min
Week 4 – 2×5 + 70-80% back off AMRAP set -10min
*increase weight and start over.
*2 lifts per day – EG Squat/Row, Deadlift/Press
*Lower body would work better with this programs set rep progression.
*Upper body = Volume or Ramping, try 8×8 on the volume with only 30 seconds rest on upper body pressing/pulling movements or Ramp up to a 3-5RM (meaning you do 3-5 reps and add weight each set until you hit technical failure, then you’re done).
An example day might be as follows:
Workout 1 – Squat/Pull Up
Warm Up Sets – Paused Squat x4 at 3-5 reps (40,60,70,77%)
A1 – Paused Squat – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Pull Up – 8×8 – Wide Grip Body Weight/Weighted or Pull Down
*Optional C1 – Ab Roll Out – 1×12
Workout 2 – Deadlift/Press
Warm Up Sets – Overhand Deadlift x4 at 3-5 reps (40,60,70,77%)
A1 – Overhand Deadlift – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Press – 5RM Ramp Start with Overhead Press and hit 5RM (You can alternate your Pressing movement to your own personal desire, one day might be overhead press, the next time around it might be bench and so on.)
*Optional C1 – Ab Roll Out – 1×12
A weeks training might look like this:
Monday – Workout 1
Tuesday – Workout 2
Wednesday – Off
Thursday – Workout 1 – Front Squat/Pull Down Neutral Close Grip
Friday – Workout 2 – Snatch Grip Deadlift/Incline Press
Saturday – Off
Sunday – Off
Repeat last weeks exercise selection, keep weights the same on SQ/DL but move on to week 2’s reps (5×2).
There is nothing stopping you from adding in a sprint day on Saturday or some CV just regulate the intensity so that is doesn’t disrupt your recovery and adaptation phases.
In the world of lifting it’s best not to try and run before you can walk. Learn the basic movements and learn then well, then once you’ve started to hit the upper limits of your natural strength (around 3xBW SQ/DL & 2xBW Bench) then it will be worth adding in some specialist exercises to help you past your sticking points.
Enjoy,
Ross

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Build A New Body: Part 1

There are a great deal of programs floating around on the internet and today i’m going to give you another one to consider.
This will be one of several programs I will be writing for you that will help create a 12 week training cycle to help you add lean mass, strength, strip fat and feel much more confident because of the results you will achieve.
Today’s program will consist on what you will ideally be looking to do for the first 3 weeks of your training block. It will help you build a good foundation of lean mass while starting to bring up your base strength in preparation for the next 3 week block, here is what the basic outline of what the primary goals of each will look like:
Weeks 1-3 – Hypertrophy/Strength
Weeks 4-6 – Hypertrophy/Strength
Weeks 7-9 – Strength/Conditioning
Weeks 10-12 – Strength/Conditioning
The first 6 weeks is based on building the foundation, then the second 6 weeks will be about utilising/realising the strength you’ve gained from your newly built muscle to it’s full potential while also adding in some conditioning style work to help keep you lean and feeling ‘fit’ don’t worry if you think they will contradict each other, they won’t if programmed properly and the correct volume/approach is used.
So now you’ve got the basic idea shall we get started?
4-4-4 is the first method you will be using is based around the following:
– 4 Workout days per week
– 4 Exercises per workout
– 4 Sets with varying rep ranges
The days you workout are down to you, that could be Monday/Tuesday/Thursday/Friday or whatever.
As for exercises you will want to cover the full body in as little movements as possible, I will give you two guideline workouts A/B where you will hit all the major muscle groups, here they are:
Workout A –
– Front Squat
– Snatch Grip Deadlift
– Bent Over Row
– Supinated Grip Pull Up
Workout B –
– Press – Shoulder Width
– Bench Press – Medium (narrow is you want more triceps, wider if you want more chest)
– Dip
– Face Pull – Pronated Grip W/Thumbs Facing You (think you’re hitting a double bicep pose when pull to your face)
*You can do which ever day you want first, it’s down to personal preference.
Now it’s time for the rep/set scheme I will recommend for you.
– 12,10,8,6
– Use a 4-1-1-1 tempo (4 second eccentric, 1 second pause, 1 second concentric, 1 second pause)
Suggested loading:
– 12 – 65%
– 10 – 70%
– 8 – 75%
– 6 – 80%
A very simple descending pyramid that will help you begin to build a base. As for a warm up I would advice doing what you need to do so that you feel mobile and ready, remember a good mobility routine will help you stay injury free and improve your performance and overall life for that matter (There are lots of options on YouTube, you’ve got a great book called Becoming a Supple Leopard and much more to get ideas from).
I can’t tell you your weights but the suggestion I have given will be a good starting point, but remember the stronger you get the higher these numbers will go, not only % wise but also because you will be able to lift more. Start off light so you have somewhere to go, if you start too heavy you will stagnate and can even get hurt if you’re not careful.
The above program is designed to be followed for 3 weeks, then you will move on to the second 3 week block which I will get uploaded in due course.
You will obviously need to know about nutrition as well, here is a good starting point for you:
LBMx 17-19 = Muscle Gain Caloric Range
Protein – LBM x1 = Grams per day, multiply this by 4 to get calories of protein for the day.
Carbs – Protein x1-3 = Grams per day (depending on style of training/overall daily activity, desk jockeys use x1, site workers use x3 and people in the middle use 1.5 or 2), multiply this by 4 to get calories of carbs for the day.
Fat – What ever calories are left divide them by 9 to get your fat in grams for the day.
Example Equation:
175lbs x 19 = 3325 total cals
175lbs x 1 = protein 175g x4 = 700 cals
175g x 2 = carbs 350g x 4 = 1400 cals
3325 – (700 + 1400) = 1225 cals
1225/9 = 136g fat
So these example calories/macros would be:
3225 Total Cal
175g Protein
350g Carbs
136g Fat
Get the idea?
*Eat mostly single ingredient whole foods to get the bulk of your calories, doing this will sort out your micronutrients without you having to worry too much. think 80/20 – 80% single ingredient foods 20% what ever you fancy. Just keep the callers correct and the overall macronutrient ratio sold and you can’t go far wrong.
Breakfast/AM – Fat/Protein
Snack/AM – Fat/Protein
Lunch/PM – Complex Carbs/Protein
Snack/PM – Complex Carbs/Protein
Dinner/PM – Complex Carbs/Protein
Post Workout Protein/Simple Carbs – regardless on time of day.
This will be a good place to start, you can make adjustments according to your own persona needs as you see fit.
You now have the first 3 weeks and some basic ideas for nutrition, it’s time to get in to the gym and start working (Y).
Enjoy,
Ross

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Yesterdays Results

Morning Guys,

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):
Reps/Sets: 10,8,6,20
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)
Rep/Sets: 6×6
Loading % of 1RM: 75-80%
Tempo: 4-1-1-1
Rest: 30 Seconds

Third 5 Workouts (weeks 7-9)
Rep/Sets: 5×5
Loading % of 1RM: 80-85%
Tempo: 3-1-1-1
Rest: 90-120 Seconds

Forth 5 Workouts (weeks 10-12)
Rep/Sets: 5,4,3,2,1
Loading % of 1RM: 82,85,87,90,92%
Tempo: 2-1-1-1
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.

Day 1:
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)

Day 2:
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)

Day 3:
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

Repeat.

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.

Enjoy,
Ross

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It’s Obvious, But You Still Can’t See it

A short post today on they one of the keys to success.

It’s quite obvious when you think about it.

….

You ready?

Be happy.

Be happy in what you’re doing. Be happy with the choices you make. Just be happy.

I know that there will be times where you will feel less than chipper, but it’s those days where you need to simply sit somewhere quite for 5 min and remember WHY you’re doing what you do, if you’re doing the right thing it will make you feel happy because in the end you know it will all be worth it. However if it doesn’t give you that feeling then ask yourself if you should really be doing what you’re doing.

If you’re happy working 40+ hours weeks because working makes you happy then knock yourself out, but if you’re not happy doing that then don’t do it because in the end you will only grow to resent what you’re doing and that just makes living everyday very very hard.

In the end one of the keys to success that people overlook is to be happy, there is nothing worse than pushing on through all the hard times if in the end it doesn’t make you happy because then it was all for nothing.

Smile, be happy and go be successful.

Enjoy,

Ross

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LOSE 4 INCHES OF BELLY FAT IN A WEEK!

Now I have your attention, I have an important message for you.

You’re being LIED too.

Everyday you see the stories of ‘ 6 week success’ that companies and some individuals spout out and how you can achieve the same results, all you have to do is buy their products and you will be endowed with the knowledge you need, but sadly this is all bollocks. Lots of the photos are either photoshopped, stolen from people who have taken years to achieve their results or the results of shall we say ‘Enhancement’ (steroids).

I hate to be the one to say it, well… Actually I don’t.

If you see a head line that claims any of the following:

  • Lose X amount in X.
  • Gain an inch to your arms in X.
  • Fat Loss without exercise.
  • Pack on muscle in just X weeks.

Basically anything that sounds too good to be true usually is. I understand how desperately people want results and for things to be better/sorted but life doesn’t work that way, trust me. You should always believe half of what you see and less of what you hear.

What is seen in the clever marketing campaigns is nothing more than smoke and mirrors, like that used by the magicians of old it’s all a clever act to get you to part with your hard earned cash. But guess what, it works, again, and again…. and again.

There is no quick fix, magic pill or secret to success.

Okay, there is a secret list of things to do and I’m going to give it to you for free.

Seriously…

FREE!

For the more dedicated and goal driven person:

  1. Set a goal.
  2. Plan out how to achieve said goal (yourself or by hiring a coach)
  3. Establish your individual caloric/dietary needs.
  4. Begin exercising (lifting weights) 2-4 times per week – Goal dependent.
  5. Begin exercising (steady state cardio) 2-5 times per week – Goal dependent.
  6. Keep multiple dairies – Training, Nutrition, Progress.
  7. Work hard and be consistent.
  8. Enjoy the journey, it’s going to be a long road. Remember this is a life style change, not a quick fix.

If that list seems confusing here is a much simpler one that will cater for the general goal of ‘look and feel better, while increasing confidence’:

  1. Eat more protein from whole foods.
  2. Eat more fibre from whole foods.
  3. Eat less refined/man made foods.
  4. Move more – Ideally 3 sessions of vigorous exercise (weights+cardio) per week should be enough.

Don’t believe everything you’re told and blindly follow like all the other sheep, be different, after all, being different is something that sets us apart from he rest of the animal kingdom.

Hard work, patience and consistency is what achieves results, not quick fixes.

Enjoy,

Ross

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