Beginners Guide To Training – The 8 Rules
June 25, 2009 by Admin: Joe Hashey, CSCS
Filed under Strength Training
I get a lot of questions about dead lifting and squat from guys that are 100 percent new to training. I love dead lift and squat, don’t get me wrong, but I hate when people try to go heavy with no form and relative body strength. It looks terrible and the only results they get are injuries.
However, I can’t always blame them. You glance at the magazine rack and its packed with bodybuilder and star athlete’s training programs. Ask yourself this, who are they marketing to? Do they expect other start athletes to pick up the magazine and try out the programs? No!
They are marketing to youth and guys that are new to lifting. Unfortunately, these programs SUCK for someone at that strength level.
I’m going to try to lay the ground work that these new lifters SHOULD follow, not some marketing BS!
The Great 8 Rules of Strength Training
1. Relative Strength – Some people might call this ‘a strength base.’ What I am talking about is an ability to control your own body weight through exercises like push ups, pull ups, dips, body weight squats etc.
Long story short, don’t bench if you can’t do push ups well. Don’t squat if you can’t do bw squats efficiently and with good form.
2. Compound Lifts - Focus on compound lifts for quicker results. Don’t get obsessed with all the fancy machines. Keep basic.
3. Form - Especially with compound lifts, form is essential for maximum gains and safety.
4. Plan - Write down your workout before you go to the gym. Don’t just choose a body grouping and go.
5. Test - How strong are you now? What’s your goals? Choose a few lifts and test them. Perform your strength training program and then test to see if you are stronger. If not, it’s time to re-evaluate your program.
6. Don’t Obsess with Numbers - Compare yourself to yourself, not to some pro athlete or someone that has trained for months. Along with #5 and #6, don’t lie to yourself. If your bench is 50 lbs, don’t write down 100. Keep things relative.
7. Don’t Train Like a Pro - I don’t care how the top athletes train via their magazine articles (which is only a glimpse at their program, if that). Train to your own strength.
8. Ask Questions - Get on sites like this and ask your questions! Check my post on Top Strength Sites, but don’t get overwhelmed, that’s why I’m stopping at 8.
Follow these simple rules to set up your program. There is no doubt that this will be effective.
Final words of wisdom – enjoy training, be passionate, work hard AND smart.
- Joe Hashey, CSCS –
If you couldn’t tell by my list name, I enjoy a good rhyme (I’m one of those guys that thinks all poems should ryhme, get that “near rhyme” garbage out of here…but we will leave English class out of this). GET TO TRAINING!
Well said, Joe! I like the list. Simple but so very true! Thanks!
Joe,
I too agree with you 100%. I especially liked what you said about not training like pros. I think this is a major point, no matter if you are talking about pro athletes, pro powerlifters, pro stongmen, etc. Pros are on a whole other level, both in training and competition. I think you see the popularity of programs like WestSide Barbell, and it is an effective program no doubt. However, I think peopel sometimes forget that those peopel that have benefited the most from that program are the ones under the direct eyes of Louie. My point, is some programs need a good coach all the time to reach full potential. Very few people, like yourself, Zach Even Esh, Jim Wendler, and Joe Defranco put together programs that work for the everyday person. Knowledge is key, but simplicity is bliss.
Well said!
Excellent post Joe. I’ve had so many young clients want to jump right into the heavy lifting before they can even do 1 chinup or 10 pushups properly. Sometimes I wonder if some the “Muscley Magazines” out there do more harm than good. Thanks for continuing to pump out the real deal, Joe!
Every new trainer and trainee should read this! Well done Joe!
Joe,
This is what should be posted in those magazines they sell to kids!
Jerry, Thanks for the compliment brother!
So all the magazine publishers out there, email me….
Although I dont write about six packs and supplements, haha…
Joe
Good article Joe. After years of training, it is always good to get reminded of the basics.
Thanks for the comment Kie! Im glad to see you around the site recently – your remarks are always welcome!
Joe
Joe, how do you recommend I find a good strength coach in my area just to do a few 1 hour sessions to get my squat and deadlift form down? I’ve done web searches but most results yield all the “health club” type trainers. I’ve been following the advice of guys like you, Jason Ferruggia, guys from the Diesel Crew, etc for the past couple years so such a trainer does not really appeal to me…
Thanks.
P.S. Great post by the way. I already follow these 8 rules and they’re all key in my training.
Thanks Deven.
Where are you from?
Joe
Massachusetts
If you are just looking for form help, I would recommend getting to a seminar with any of the powerlifters or quality strength coaches.
In my experience – Unfortunately your average commercial gym trainer will have no idea how to perform the proper form.
Sorry I can’t think of a place in Mass. Ill keep thinking.
Joe
I appreciate that suggestion. However, I have yet to hear of ANY going on in my area. I think I MAY have found some credible trainers, but I’m not sure… Where can I find a listing of upcoming seminars or where should I look to find out about seminars, I guess is a better question..