Sunday, March 28, 2010

Don't Over-Complicate the Process

This is a subject I've touched on before and I think it is worth mentioning again.

The actual process of building muscle and burning fat is pretty simple. We best build muscle by training with heavy weights and basic compound lifts and we best attack fat with high intensity cardio and smart nutrition with a strict eye on caloric intake. That's it!

The hard part should not be the plan itself but rather your dedication towards executing the plan on a daily basis with an understanding that the real magic happens from your attention to nutritional detail over a long period of time.

I don't know how many times I see people who are not achieving the results they want and the first thing they do is to start searching for a new workout approach. They want some magic way of training that is going to transform their body. Let me tell you, there is no magic way. Again, don't over-complicate it. Stick with basic compound movements, train with heavy weights and really pay attention to your nutrition. And to add to that, if you are focusing on fat loss you have to add more cardio to your plan. Not more as far as the duration of each session but more as far as frequency of sessions per week.

For outstanding results keep it simple and execute the basics over a long period of time!

Believe. Achieve.


  1. Hi Jeff, I 100% agree on doing the compound movements for max. gains. I do have a question however. On leg day, I do squats followed by deadlifts (4 sets each). I find this to be an extremely exhausting 1.5 hours - after squats, my lower back is already exhausted by the time I do deadlifts - it wouldnt be a far stretch to say my intensity is compromised (a bit).

    Would you recommend training this way for legs Jeff? I am following the 'treat the legs as a functional unit' advice, so I train both quads and hams. Is there any other separation you can recommend? Or should I just go with this?

    Thank you for the terrific advice as always...


  2. 1.5 hours is too long.

    I'd say 4 sets of stiffs is on the high side. 2 or 3 sets after squats should be sufficient.

    I prefer keeping leg movements on the same day.

    Do your best with the arrangement to keep the workout moving efficiently.