The Best Way For 99% Of People To Train

Personalisation is overrated in training programmes.

Unless you're an advanced lifter, have a very specific goal, have very specific limitations or weaknesses, or a very specific timescale, you're likely suffering from the same batch of deficits as 99% of people out there.

You're probably:

• Too weak

• Lacking muscle

• Carrying too much body fat

• Unfit (low training and recovery capacity)

Everything you think is specific beyond that will be fixed by improving in those general areas.

And any time spent trying to get fancy and specific on one niche outcome will likely just result in you wasting time not improving the basic underpinning qualities like strength, or aerobic capacity.

Which is exactly why I created STRONG IN 60. An awesome training programme designed to take you from an everyday person to an everyday athlete.

By building the strength you need to become robust, powerful, resilient and athletic.

By building new muscle to increase your strength potential, your athletic look and your intrinsic confidence.

By stripping body fat to further improve your confidence alongside increasing your relative strength and overall health.

And by improving your aerobic and anaerobic fitness to help you improve your training capacity, your recovery and your day to day energy and vitality.

By joining STRONG IN 60 you will see improvements in all of those areas within 60 days.

If you committed from day one and got to work, you could lose 5-10kg of body fat, add 10% to your squat, bench and deadlift PBs, hit a new 5km Parkrun PB and be the happiest you've ever been with your body composition and performance.

All by cutting the fluff, skipping the fads, and by focussing your effort on training the right way. Let me walk you through exactly how the sessions in STRONG IN 60 are laid out so you know exactly what the best way for 99% of people to train is.

Warm-Ups

Your warm-ups should be as efficient as they are effective.

Jumping straight into lifting heavy weights with zero consideration of warming-up is probably a bad idea.

But you also shouldn't get caught up in the over 30's honey trap of being lead to believe you're fragile, delicate and basically in need of the training equivalent of viagra to get up and running.

If you're not getting starting on your first lift of your session within 5-10 minutes of stepping on the gym floor you're doing something wrong. Because time spent warming up is time not spent training and moving your needle.

Get in, get your heart rate up, and do 2-3 dynamic movements that relate to your first lift. Anything you need after than can be done between your sets of your first lift.

Main Lifts

99% of people should be starting their training sessions with a movement that has a massive focus on getting stronger.

That will usually mean a compound barbell movement like a squat variation, deadlift variation, bench press or barbell row.

It could also mean a variety of machines if you prefer or are particularly tight on time (machines are way easier and quicker to warm-up to working weights).

But we want to be hitting multiple muscle groups and multiple joints at the same time with significant load.

Somewhere in the 4-8 rep range is where you should do most of your work, with the occasional dip into 3 reps or less for some true raw strength training or testing.

When the reps are low, you need to ensure your loading is high, starting at 80-85%+ of your 1RM (or 2RIR if you have no idea of your 1RM).

And ensure that your aim for this section of your workout is to progressively add weight to the bar while maintaining good technique and tension on the target muscles and structures.

If you do nothing else in your training session, make sure you do this.

Accessory Sections

After a main lift you need accessory movements that bring an element of balance to your workouts, making sure that all the big areas, muscles and movements of the body are covered.

That means if your main lift is a squat, you probably need to also tick off a hinge and upper body push and pull.

You also need some balance in your loading. 99% of people won't benefit from hitting every lift extra hard and extra heavy in the 4-8 rep range like a powerlifter. That's highly specific training that will likely break you down as much as it builds your strength up.

So for your accessories, hit some higher volumes. 3 to 4 sets of 8-12 reps focussing on tension, tempo and technique. This will help you build muscle by hitting the 3 main drivers of hypertrophy (mechanical tension, muscle damage, metabolic stress), and with more muscle comes more strength potential, better long term health and drastically improved confidence.

This should always be priority number 2 in your workouts.

Finishers

If you've stayed focussed, followed the appropriate rest periods, and got to work, you should be able to finish all the warming-up, strength work and accessory work you need to do within 40-45 minutes.

This will leave 99% of people 5-10 minutes in the gym before the need to get in the shower and get on with the next commitment their day has lined up for them.

So we can use that 5-10 minutes for a quick finisher that gets you either A) a massive pump that tops up the muscle and confidence building cup, or B) an anaerobic finisher than tops up the fitness and endorphin cup.

These should be focussed and productive, but also the thing that ensures you leave the gym feeling great, having had fun, and feeling like you've worked hard.

Sometimes your strength stuff feels heavy. Sometimes your accessory work is a little repetitive (also the quality that makes it effective), so it's extra important to make sure your finishers are fun, varied and you finish every session on a high. Just keep them short and get that pump.

Fitness

An aerobic base is going to be really important for 99% of people as well.

This is your base fitness. It allows you do do more work on the same limited amount of time you have in the gym. It also allows you to recover quicker and better between sessions, leading to more frequent intense sessions which in turn lead to more/quicker progress.

It's also a massive factor in your cardiovascular health which is something you really want to work on for your longevity and vitality.

I fully believe 99% of people would benefit most from doing this outdoors, far away from the gym.

Sure you can do it on treadmills, cross-trainers or indoor bikes whilst watching the latest episode of Made In Chelsea on your phone or staring at the wall like a psycho.

But you'll get loads more intangible benefits from getting outside with no distractions, no phones, and no stresses.

Which is why I programme my Weekend Warrior Workouts in STRONG IN 60 to be predominantly outdoor running based.

It gets you out in nature, breathing fresh air and getting away from it all.

And you can do it anytime you get a space 30-40 minutes in your weekend. Just leave your running shoes by the door and use all of the time to your benefit.

STRONG IN 60

This is exactly how 99% of people should train for health, performance, confidence and enjoyment.

Getting strong, healthy, muscular, and fit is so rewarding and enjoyable when done well.

When you see regular progress in the weights you can lift, the training volumes you can complete, the runs and activities you can enjoy, and the reflection in the mirror.

And this is exactly why I created STRONG IN 60.

The highest quality group training programme that makes effective, efficient and enjoyable strength and conditioning training as accessible as possible.

It's the most budget friendly coaching option I offer, but that doesn't mean you don't get great coaching.

I just took out all the fake personalisation you don't need, so I could focus on all the big rocks of strength and conditioning that you do need. That is STRONG IN 60, and the next intake starts on Monday 16th September.

To secure your space and take yourself to everyday person to Everyday Athlete in just 60 day, just click HERE.

Ian.