The hardest (and the easiest) question to answer with regards to fitness is “Which training program is the best? For strength training the answer is a bit more challenging than “Which cardio is the best?”, but it gets a similar answer: Whatever program works for you and your will do regularly. There are countless programs out there—the traditional guidelines proposed by the American College of Sports Medicine, the German High-Volume Method of training, the 5×5 Method, the Norwegian Method, the Bulgarian Method, the Texas Method, the West Coast Barbell Method, etc. The preceding list runs from the more general to body-building to weightlifting/powerlifting, so it should be obvious that the method of choice is certainly goal-related. Additionally, one must consider time and accessibility.
Goals. For most of us, the goals are going to be rather general—lose fat, gain muscle mass, and gain/maintain strength. Most are not and will not be dedicated enough to put in the work of training the extremes of bodybuilding and/or weightlifting/powerlifting. So, for the one who would say that they “don’t want big, bulky muscles”, don’t worry. You are not going to. (If God has bless you with the capacity to gain muscle quickly and easily, and you don’t want to, lucky for you. You have the opportunity to spend time pursuing other endeavors.) The truth is that there is no easy route to successful gains in personal fitness—particularly muscle hypertrophy. The effort will need to be in proportion to the goal. Fortunately, general goals require less specific training. One must, however, have some goal in mind and some willingness to abide by the principles of overload and progression. Any goal requires a plan.
Accessibility. There is opportunity for all who are willing to put in the effort. One can build muscle with nothing more than one’s own body weight to the most well-equipped commercial training facility. The less equipment, the greater the creativity that will be required, but it is possible to build general strength and muscle hypertrophy with quite little. The creative and ambitious can be accomplished with what is available. I have seen countless videos of body builders from around the globe getting quite big on make-shift gyms. The muscle, after all, doesn’t care what it lifts. Muscle responds to how much is lifted. So, don’t let the lack of a gym be an excuse.
If one has the space and a bit of cash, one can built a suitable home gym and save the ongoing cost of a gym membership—but remember the gym (home or commercial) is only as good as the person using it. There are some very creative racking systems on the market that can fold to the wall and save space when not in use. The basics (e.g., the “basic 5”—squat, deadlift, bench, row, and press) require only a bench, a rack (that adjusts to squat height), and weights. The advantage to the beginner is that you don’t need a lot of weight to start, and weights can be added as one progresses. An Olympic barbell set is usually around 300 pounds of total weight (2-45#, 2-35#, 2-25#, 4-10#, 2-5#, 2-2.5# plates, and the 45# bar) and can be bought used. Power racks are the next step—ideally one with a pull-up bar and possible attachments such as a high/low cable and dip stand. These are advantageous for safety, especially if one is often lifting alone, without a spotter (something I don’t recommend for the beginner). Dumbbells are also a nice addition. I suggest the adjustable kind for greater flexibility and cost-savings. Beyond these, one can add the sweet accessories like Bulgarian bags, kettlebells, a more versatile bench, and a variety of grips for cable exercise—and more weights.
Time. The biggest “barrier” to exercise is time. This is a poor excuse when one really looks at how one spends his or her time, but, for the sake of argument, let’s say time is at a premium (and I get it–I, personally, have a one-hour commute to and from work). One need not spend hours a day at the gym to get results. Remember, overload is the stimulus for adaptation. Thus, something is always better than nothing when it comes to exercise. Certainly, if one’s goals are lofty—e.g., becoming a competitive bodybuilder—then more time will need to be dedicated to training (maybe significantly more time). Begin your preparation with a time schedule in mind—and stick to it.
There are numerous ways to manage time spent in the gym. One is the management of recovery time between sets. Super-sets (i.e., mini-circuits) allows the lifter to eliminate time wasted just sitting. Certainly, recovery between sets is important, but more important is the actual stimulus volume (> MEV). Rest increases in importance as the intensity goes up—particularly when training for absolute strength. When hypertrophy is the goal, volume rules, so super-sets allow one to fit more exercise into the allotted time. For those trying to manage body fat, as well as muscle gains, super-sets also move toward the HIRT-style (high-intensity resistance training). For the most minimal time constriction, the old Nautilus-style one-set to failure of 10-12 exercises can be effective.
Training frequency is another way to manage time. Most can’t spend two hours 3-4 days a week at the gym. More often, it is easier to find smaller blocks more frequently. For example, instead of two hours 3 days a week, one hour 6 days a week might be more effective. Better might also be 30-45 min sessions spread over 10-12 sessions per week—especially if the goals are more multi-faceted (e.g., balance of cardio and weights). Break up the necessary components of the exercise in manageable parts. Do what you can when you can. An added benefit of higher frequency training is that less is lost when sessions are unfortunately missed or need to be rescheduled.
No excuses. Just do something. Establish the right habits and build from there.
Be your best today; be better tomorrow.
Carpe momento!