Why Your Workout Program Should Be as BASIC AS POSSIBLE (Ignore IGNORANT Trainers!)
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- Опубліковано 31 лип 2024
- Complexity vs. simplicity in programming. We live in an era where many view "simple" as inherently less valuable than "complex," and this notion is based solely on the intrinsic characteristics of the things themselves rather than any potential outcomes they confer.
In today's video I discuss a personal anecdote I experienced with a former (very very NOVICE) client of mine who was being poached by a trainer at the gym he lifted at. This trainer dazzled my former client with bells and whistles in order to convince him that the simplistic programming I had provided for him was not worth the money he was paying for it. Instead, my client should be paying the trainer for his much more complex, much more valuable programming.
In the realm of fitness, this idea that complexity for its own sake is inherently more valuable than simplicity is a massive FALLACY. And there is a very good chance that if you are falling victim to this fallacy that you are costing yourself many main gains over the long haul. In today's video I explain precisely why this is and why simplistic programming (programming that is only *as complex as necessary*) is almost always the best course of action.
I hope you guys enjoy the video and find it informative! Please remember to smash the like button before you go and leave me a friendly comment down below as well. Happy Friday guys!
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Will Ratelle (D1 S&C Coach with similar methods as me!)
/ @willratelle8027 (@willratelle8027 )
/ will.ratelle
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TIMESTAMPS
0:00 Complexity for the sake of complexity
2:02 The value of simplicity
4:11 Juggling too many balls at once
6:51 Jumping over adaptation cycles
11:12 Remember KISS
#basic #personaltrainer #bodybuilding - Розваги
"Everything should be made as simple as possible, but not simpler"
Exactly this!
@@EnkiriElite comprehensive aggressive dynamic stretching for a month..... And a few pushups and pullups and squats.... Are fine for a not fit person. In fact aggressive systematic dynamic stretching is exactly what makes football players durable.
"Complexity appeals to stupid people" - Rippetoe.
Personally, I just do OHP + Chins, Zercher Squats + Rollouts, Dips + Barbell Rows, Sumo Deadlift + Nordic Curls on different days of the week; progressive overload through adding weight or reps. Every workout takes 45 minutes (max).
Having a barbell and plates at home is amazing.
Keep the good videos going man. You're one if the few honest people in this f***ed up industry of health and fitness.
P.S. *Enjoyed the honest reviews of Athlean-X.*
Honestly this reminds me of a quote I heard somewhere “we overestimate what we can accomplish in a week and underestimate what we can accomplish in a year”. I think part of this thinking extends from this. People want to get strong as fast as possible and therefore try to optimize everything but as a result they either are constantly switching programs or get burned out trying. I have found a lot of success this year in staying the course and being patient with the results. I am making only little gains week to week but over the course of a year it will end up with a substantial increase in strength. Just my two cents.
Honestly, squat, bench, deadlift, OHP, rows, dips, and pullups are more than enough movements for a pure beginner to make excellent progress for quite some time imo.
@@egil9859 pure beginners don't need much, if any, isolation. It doesn't make any sense to sculpt your physique if you haven't even built a base yet. All the aforementioned movements (except for squat), ARE arm movements. Pure beginners don't even know what their strengths and weaknesses are yet. So why would you do EXTRA arm volume if you don't even know if it's a weakness or not?
Also pullups and rows provide more than enough rear delt volume for pure beginners. But you could throw a few sets of face pulls in there too if you're really concerned about it.
The argument of barbell bench vs. dumbbell bench has zero relevance to my comment. ANY horizontal pressing will suffice. Barbell bench, dumbbell bench, weighted pushups, ring pushups, swiss bar bench, Larson press, wide-grip bench, duffalo bar bench, bench pressing with water jugs, etc., etc.... It doesn't actually matter. There's people in Africa that get jacked with cinder blocks and rebar. Whatever horizontal pressing you feel is "superior", just do that. Barbell bench is just traditionally more easy for beginners to get a handle on and effectively overload.
@@tjcogger1974 and that's how spider mode physiques are made
@@leavesofautumn7508 refer to my comment above. All the aforementioned movements ARE arm movements. A pure beginner has no reason to do EXTRA arm work, because he doesn't know if his arms will be a lagging point or not. As a beginner, EVERYTHING is a lagging point, so it doesn't make any sense to give your arms more volume than the rest of your body.
From an anecdotal perspective, I built around 16" arms lean without doing any direct bicep or tricep isolation. If you're a pure beginner, and you want to do some curls, then knock yourself out. All I'm saying is that it's probably not the smartest use of your training time or resources until you build a reasonable base of strength and muscle.
@@tjcogger1974 you may be a freak of nature but imo majority of beginners need isolation for arms, none of these really work arms specifically, like really ohp, bench and pullups/rows, nah. For most this will only result in spider mode
Doing curls and extensions cost nothing
Great video. Recently completed a nasm certification and they wanted "alternative functional equipment". For the video assessment I did everything in my power to avoid having the "client" squatting on a bosu ball. There was some useful information, but a lot of it seemed a bit convoluted. This video resonated with me a lot haha.
I've also been guilty of paralysis by analysis in the past.
Really important message here, and the best part of watching your content is that you always make me think in a way that I haven't before. I'm a big Jeff Nippard guy, and I structure my programming off of his cookie-cutter programs because as an intermediate lifter, I see great gains from them without having to make many changes and while saving some bucks. But if there was something that I had to criticize, it would be that periodization exclusively in the 10-12 week range forces you to skip over those "adaptation" periods.
I think "looking at the same thingd in a different way" is one of the primary goals of this channel! Glad to hear that you find the value you in that process. Have a great weekend man!
Thank you for this video. Insightful.
I am amazed you allways put such a long paragraph in description...good work man
Just glad to know somebody reads it haha
Loving the new intro bro!! ngl i would always have to lower my volume down everytime i'd watch your videos cause your old intro was loud asf lol
The new intro is fire!
Hey man is that a baby I hear in the background? If so, Congratulations! Great news man.
It would be cool to see you and Will Ratelle do a podcast.
Here before the title change 🤓 happy Friday man!
Just trying to get people to click the damn thing. It's a good video. Happy Friday bro!
always happy to know that Occam's razor applies to training
That's exactly what it is! If you make it far enough there will come a day when simple will no longer be sufficient....but if you've already played that ace card, what the heck do you do then!? You're just stuck in a corner.
Periodization is important for strength but for muscle growth, volume, frequency and isolations are the most important.
Both need to be at max effort across all sets though to be optimal.
The over complication of lifting discouraged me from it for quite as I didn’t know where to start. Eventually I just started moving weights around without much thought and since then have made good slow and steady progress
i know this wasn't the point of the video but free-weight upright rows with the weight hanging from a rope attachment are the best
I've been loving the rope handle upright row lately! Good stuff for sure brother.
When I take a small increment of reps or weight it lets me take another small increment soon. Taking too much has at times knocked me back instead of for. Think it through. Plan for recovery. Good vid Alec.
Great points in this video!
It's too bad that some trainers out there want to train their clients with nonsense rather than simplicity!
Glad you enjoyed it man! I hope the theories presented here help you in your training,
@@EnkiriElite definitely 👍💪
Personally I think your conjugate programming solves the simplicity and complexity paradigm very well. Its simple enough to do and understand but the rotation of movements keeps it psychologically interesting to hit a rotation of exercises rather than just hammering the same movements week in and week out.
I agree with this assessment! I was wondering if somebody would "call me out" for NOT keeping it simple with my own training, but I believe that your assessment is really what it is: as simple or as complicated as you want it to be at any moment in time.
A potential counter-argument is that if someone only enjoys training complex programs, then they would be much more likely to quit any simple program that could potentially be used instead. In that case, the program that works is the the program that they can actually stick to.
That intro though!!!
Its fucking awesome
Coach that never coached anybody important: 15 minutes prehab ondulatory conjugate periodization auto-regulated rpe6.5
Coach that had athletes on the olympics: squat the bar, warmup with the bar, snatches, clean/jerk,squats then some hanging leg raises and box jumps. Alternate between front and back squat days and do whatever feels right for you on the saturday, maybe some bench and some rows
Slow and steady wins the race
No doubt man!
LOL Spit out my coffee when I saw the thumbnail as I take a break from studying for the NASM cert.
I got mine too brotha ;)
@Enkiri Elite Fitness promise to only poach other online trainers clients at the gym I'm trying to get hired at 😁
@@fugazishoegazey648 lol touche!
great video
Started late in life
Finally hit non sanctioned 1000 total.
Took two years off.
At 43 I just focus on
Bench, squat, dead, OHP, BB rows, dips, pullups.
GHR, R hypers, with some curls and other small things sprinkled in
Most definitely basic af
I just mash together Athlean x videos to make my workouts, and programs. You gotta put the science back in strength bruh. Every time a new video comes out I make new changes to everything. When my clients complain I tell them "DO THE SCIENCE B!+CH!!!
Athlean X provides no information besides fearmongering. 💀
People see me quirky moves and think I must be doing convoluted training. My actual template and progression method is as simple as 123, ironically more straightforward than what they're doing.
mog them with Gains. do it for the difficult
But sumo deadlifts, RDLs, rack/block pulls, deficit deadlifts, paused deadlifts, etc. all have carryover to the conventional deadlift!
It's actually funny when conjugate / westside bros say that your training is extremly complicated and when they talk about keeping training "as simple as possible", and then they do sumo stance reverse band box squats with chains.
@@elweewutrooneThe best way to build a strong conventional deadlift is to build the musculature of the deadlift with hypertrophy exercises like goodmorning, squat, back extension, etc. Most of these exercises that you listed are not needed unless you're a super advanced powerlifter who wants to improve a very specific part of your deadlift.
any advice on combining strength training and boxing. Strength training would still be my primary objective but me and a few pals would like to pick up boxing as a side hobby and would go sparring once per week as a group activity and i wondered if that combined with an upper lower split for a total of 5 days per week of training would be feasible? also the new intro goes hard
One day per week of sparring would be very easy to combine with 5 day per week upper/lower split! Just need to get your exercise selection and volume/intensity correct. If 5 days per week in the gym gives you trouble then just cut down to 4. That's a simple one man. Happy to write a program working around the sparring if you need it, just check out my web site!
@Enkiri Elite Fitness How would do it for a gym goer who wants to get into boxing or mma fully but still be strong af.
This is all very interesting, but can you give me a few weird tricks to gain muscle fast?
Trainers HATE him!!!
@@EnkiriElite But they can’t stop him!
TRY THIS NUMBER ONE SECRET ELITE ATHLETES DO NOT WANT YOU TO KNOW ABOUT (GET BIG FAST)
An internet connection, bitcoin, and the package of d-bol that results.
too many big words
i lift heavy weight
i put weight down
repeat
i get strong
its so easy
I love your vids. Best power explosive knowledge UA-camr
Thanks man! That means a lot.
Off topic to the video but I finally got in an actual gym this year. Got 295lb squat this morning, 3 months in, bodyweight of 191 at 5 foot 8. All the running and jumping work in the past built a decent base because I'm pretty sure I have the brute strength to keep climbing just got to work on not being so bloody inefficient at the movement 😅. I'm going to try to get 155lb OHP next week, I feel I should have it since I did 135 for a top set at 3 sets of 3 but last time I chanced it my form just fell apart though again I should have the brute strength to go up for sure.
Good luck brother!
Nice. Keep it up, champ.
I don't look at my training as simple vs complicated, maximal vs minimal etc. I just do whatever I need and sometimes it's complicated, sometimes it's simple
Nice dad shirt, Alec 👨
If I was to give your programs a critique, I would suggest: more single leg/arm exercises, more focus on the different planes of movement instead of mostly linear, and exercises that would increase throwing strength/speed. That being said, it depends on what someone's goals are and yours are not mine even though we both train more for athleticism. Simplicity isn't a bad thing especially when it is an exercise that will spill over into improving other areas almost by default.
What do you think of doggcrapp training?
YES YES YES keep it simple
keep it simple STUPID! That last part is to remind myself mostly haha.
The fact that 5 year in Cavaliar vets having bought one third of the catalog for almost one thousand dollars still look and perform like a dude with 3 months of serious lifting under his belt prooves your point.
After 50 years of lifting I'm up to two movements per workout
What's that facepull variation your using at the end?
the rope upright row?
@Enkiri Elite Fitness oh nice I thought it was a face pull variation
@@hasanc1526 this is not. But you could easily lean forward like a bent over row, and then do a face pull instead. In fact, I did it like that just the other day!
@@EnkiriElite nice
Make sure if you are a beginner to do tricep kickbacks chest flyes and curls so you put on the least amount of muscle as possible
Dangerously high IQ take
I hope you find it helpful man.
@@EnkiriElite yeah I actually get some confirmation from this video because the past few months I have only been able to lift 1 - 2 times a week...and yet my progress hasn't slowed down. It's been puzzling me
LMAO love the cheeky dig, NASM are utter shite
Algo
The best training plans should be like throwing a frog in cold water and slowly heating it up.
Great analogy!
@@EnkiriElite oh no way he replied! Since you’re reading, I just wanted to thank you for helping motivate me to get back to lifting after a 5+ year hiatus.
@@Joe-nh8eq that's awesome man! Good luck with the journey back. Should be a lot of fun!
@@EnkiriElite Thanks man! Its certainly been a journey. Having a ton of fun 👍
How FRICKING dare you?!
Makin it more simpler than last time!
Total side note here, but I miss the long hair you used to rock 😏
Me too! But i don't miss taking care of it
K.I.S.S. -- Keep It Simple, Stupid
Edi:
Lol I put this comment before I finished watching
That's my motto!
@Enkiri Elite Fitness my mottos are either hit it with a hammer or do more deadlifts lol
Ha! I have depicted you as soyjack, and me as chad! Therefore your opinion is wrong