Do you spend Hours in gym and countless hours per week and as longer as you know you sometimes forget when was the last time you actually got some REAL RESULTS… Months spent at the the gym training, time, and money spent on gym membership.
The truth is that 85% of gym members quit the gym after 8 weeks and 10% quit after 12 weeks and the last 5% are the individuals making a real difference to their body.
I have seen over and over again for the past 5 years, member join in and sometimes i only seem them for 2 weeks and eventually life get on the way, WHY?? simply because they have not set realistic goals but also something i believe most people never do it the correct way…Building a solid foundation for any training stimulus and nutrition plan.
So allow me to explain more into details.
Most people when they join the gym they set an unrealistic goal, such as, i am going to attend the gym 5x a week.
NOW…the reason 5x a week is an unrealistic approach to a new lifestyle it all comes down to their training history, normally when i do a consultation with a potential client i would ask questions like:
how long have you been training ?
What type of training do you normally do, cardio or resistance training ?
When was the last time you committed your self to the gym and for how long?
what are you looking to achieve by coming to the gym ?
what was the reason you stopped training the last time?
what was the one thing that was holding you back from achieving your goals?
The list just goes on and on…….
So from my personal experience we often try to take to much at once when it comes to gym training and embarking in a diet plan.
In most cases you know what you want, but you dont really have the TOOLS to take you to the correct path.
For example, most gym members have no idea that when starting a new training program, they do not take into the account that weight training is adding
additional stress to the body.
Of corse in the right variation the body will adapt and get stronger eventually, known as the WOLF LAW, which states that when external stimulus applied to the body, the body will adapt by, adding essential blocks to strength the bones, muscles, and joints.
Think of the body as a Building, you can not build a building without a foundation, if you do try to build a building without a foundation than you can start to think of the complications you will get and the problems with wall cracks ,which than it will lead to collapse of the building.
So what im trying to say is that before you embark in a new training program, consider working on exercises that is going to strength your foundations muscles, this is only going to make you super strong, lean, agile, more likely to progress into your training and of course you will enjoy your training far more than before.
So i will list some exercises that you can use to strength your posterior chain, which are all the muscles on your back from your neck down to your legs.
These muscles are essential to build a better, leaner and stronger physic and without a doubt you will achieve your goals OVER AND OVER AGAIN.
I know this because i have seen many times with my clients and i am a stronger believer in strengthening the muscles that helps keep you straight and build in your foundation.
So here are the exercises that you will need to do to change your life for ever.
– BENTOVER ROW
– HYPER EXTENTION
– PENTLEY ROW
– SINGLE ARM ROW
– GOOD MORNING
– STIFF LEGS
– CHIN UP/PULL UPS
– INVERTED ROW
– LEG CURLS
– LAT PULL DOWN
– SEATED ROW
– BENTOVER RAISE
– PRONATED FRONT RAISE
– FACE PULLS
– CABLE PULL DOWN
The list keeps going if i had more time
So there are what i like to call the essential exercises you must implement on your weekly routine, start with only 4 exercises and perform them for 3-4 sets at 10 reps for eat set.
I guarantee you..
you will not go wrong with these foundation exercises, once you have done them for a period of 2-3 weeks you will start to notice a huge increase in strength and stamina during your training.
hope you enjoy the read folks.