I am blogging less frequently about exercise (and blogging less frequently, in general) because after so many posts, one begins to find him/herself repeating. It is no wonder fitness magazines have so many useless articles. They are forced to keep coming up with new ideas—new variations and training regimens. The reality, however, is that consistency and commitment are more important than variation.
Movement is quite simple (more or less—Kinesiology students might beg to differ). While there are numerous joints in the body movement patterns are really not too complex. Executing proper movement patterns, however, is challenging. As such, mastering technique for the basic movement patterns (e.g., horizontal push/pull, vertical push/pull, squat, hip hinge, and loaded carry) should take priority over variation. I suggest mastering the ‘basic 5’—squat, deadlift, bench, row, and overhead press—in a suitable variation (e.g., modifications might be need for certain physical limitations or restrictions)—before moving on to highly variable programming. Focus on range of motion, fluid movement, proper trunk stability (e.g., “bracing”), scapular motion, mobility, etc. before adding weight. Practice—low intensity, moderate/high volume (i.e., sets and frequency). Focus on correcting weakness, then start adding weight.
Sadly, many exercise training think that we have to make exercise interesting to keep motivation and adherence high. In reality, people will maintain exercise when they are injury-free and seeing success. This comes from commitment and consistency.
There are some awesome variations to the ‘basic 5’. There are also a plethora of variations to accessory exercises (e.g., bicep, tricep, abdominal/core, shoulder, etc.) that can distract from progress, as well as refine progress. Careful selection is essential. I the broad scheme of exercise, however, they limit progress unless one is a more advanced bodybuilder.
“K.I.S.S” is always good advice. Pick your core exercise (i.e., ‘basic 5’) and stick with these for at least a month. Tack on a couple accessory exercises, if you will, but focus on mastery of the essentials. (Initially, focus on those exercise that will strengthen the “weak links”, such as the rotator cuff and hips. Do exercises for trunk stability—i.e., exercise the core muscles—not just appearance.)
Exercise need not be “fun” in the sense of interesting. In reality, it should be rather hard and boring. The fun comes not from variability but from accomplishment—from progress. The fun comes from the activities you are able to do outside of the gym because you exercise.
Be your best today; be better tomorrow.
Carpe momento!!