How would you like to be shredded like an Olympic sprinter? That was my goal when I started seriously training immediately after college. Don’t get me wrong; I have never been horribly out of shape. As a student, I had to participate in some type of athletics since middle school, but I have never been where I want to be either.
When I got to college, I no longer had a fixed workout routine or my high school coach to motivate me, and it dawned on me that I didn’t know how to train myself. I began to search for guidance on the internet where I try out “how to get swole” programs from that I would stick to for about two or three weeks then stop.
I’d stop due to a variety of reasons:
Lack of time, motivation, or visible results.
Injuries from bad form, poor exercise selection, overtraining, or merely bad programming.
But, through trial and error, I found what worked for me and my personal training clients. Check out my 5 tips below, as well as the routine that I started with and still recommend to people just getting started for the first time (or getting back into the game).
Here’s some great progress I made with one of my Cut The Noise Clients!
Tip 1. ) Keep It Complex
I found that all the different “get big now” programs were far too complicated and took way too much time. ( I wanted to look great, but I didn’t need a program designed for a bodybuilding contestant.)
These programs often had four to six-day splits, single-joint isolation movements, and high repetitions. I was on my way to looking like Arnold after the first week, but things quickly changed after the second or third week.
I wasn’t getting enough recovery time, and with so many different movements designed to attack muscle groups from different angles, I was tweaking things left and right. Pretty soon I was out of the routine and looking for the next “perfect routine.”
After I started actually studying how to train, I realized that I should be focusing on multi-joint compound movements, gradual load progression, and active recovery to get stronger and gain muscle.
If you’re looking for a visual guide, I upload tutorials on my YouTube channel
Tip 2. ) Start Strong
The best way for me to jump-start my fitness training was to begin by developing my overall strength. I didn’t have to be the biggest person in the gym, but I did have to develop enough strength to help me reach my fitness goal. Of course, if you have mobility issues, pain, or previous injuries you should take care of that first.
Remember that strength and muscle size are correlated, but they are not the same thing. However, strength and size can complement each other well. (Think of that bodybuilding guy in the gym who looks the part but is quickly shown up by the skinny guy.)
Tip 3. ) Begin Right Where You Are
This is pretty simple. Every single human body is different, so don’t make the mistake of taking some general program off the web and expect the same results without tweaking it to your own preference.
This is why people pay top dollar for 1-on-1 personal training. I don’t insist that you spend that money, but I do recommend that you modify any program to meet your individual needs with the help of a true expert.
For example, if the bench press hurts your shoulders, there is probably a good reason like an imbalance in your shoulder joints. I’d recommend you stop doing it and try replacing it with a dumbbell shoulder press which is more effective for muscle development.
Tip 4. ) Active Recovery Is Key
I often see friends and clients who are trying to make up for lost time by training seven days a week, or twice a day. They usually end up getting hurt, stop training because they don’t see the quick results they are looking for, or they get burnt out.
Remember, training is a lifestyle change not a means to an end. It took you a long time to grow that belly you hate so why do you expect to fix everything in two weeks?
Think about it this way; there is a delay reaction that takes place in your body. If you have been training for years, you can probably take some time off, and you won’t instantly gain 10 pounds. The same principle applies to the reverse. If you have been living an unhealthy lifestyle, it will take time before you start seeing results.
Typically, you will feel the results after two to three months of consistent training and others will see results after three to four months of regular exercise.
If you’re having trouble staying committed, try training with someone close to you. It’s a great way to stay consistent, accountable and motivated.
Tip 5. ) Eat Only What You Need
If fitness is a car, your workout routine is the engine, your nutrition is the steering wheel and you are the driver.
The program you are following will get your body moving in a generally forward direction, but your nutrition will dictate where exactly your body goes. This is a much broader topic that will take several books to break down but, to oversimplify things for now…
If you are training to gain weight, you should be eating more than you burn. If you are training to lose weight, you should do the reverse. Vegetables should always be the base of your diet. This is great if you are losing weight because vegetables don’t have a lot of calories or carbohydrates.
However, you need to incorporate a healthy amount of complex carbs and lean protein if you are gaining weight. If you need individual nutritional planning please don’t hesitate to reach out to me.
The Routine That Worked For Me
The program that jump-started my transformation and the one I always go back to when I have been away from training is the 5x5 Strong-lifts. I won’t go into too much detail as their website, Stronglifts.com, does a fantastic job of breaking down the program and answering all questions.
I love this program because it meets all the points that I touched on. The most important thing to me is the simplicity of the program. Anyone can learn to master it because it uses just five compound movements and gradual progression to build a strong base.
There is a free simple app that you can use every time you are in the gym. If you end up using the program or the App please let me know what you think on my website or Instagram.
It’s important to mention that I am in no way affiliated with or getting paid by Stronglifts.com.
I am always putting together additional resources that will provide even more details on exactly what worked for me so you can utilize it as well. Make sure you’re signed up for my mailing list to get access!
If you need help finding the correct coach, trainer, and mentor, please don’t hesitate to reach out to me via my website, facebook group or DM me on my Instagram.