12 Laws of Exercise

This is not some pseudo-science or something I think might work. These are literally tried and proven “LAWS” for working out that you should adhere to.

1. Make sure you crawl before you sprint, at every workout, and I mean this literally. If you are working out and the session is 100 meter sprints or you are maxing out in a certain lift you still have to “crawl” or proggesively warm yourself up. I see too many people go from 0 to 100 in 3 minutes and wonder why they have pain or problems later. It might take 15 minutes to progressively warm-up for an all out sprint. Walk, jog, run, slow sprint intervals, faster, etc.. but its worth the time and effort to do so.

2. If you want to get stronger make sure you use a weight that you can do 8-12 reps with the majority of the time. If you are doing multiple sets of 12+ reps its time to increase the weight as you are getting into endurance based lifting at that point.

3. The athletic stance is a generic but great way to set up for squats, deadlifts, and any overhead pressing exercises. It provides stability of the legs and core and minimizes injury.

4. You must do more wieght, with good form if you want to continue to challenge yourself. No one ever got stronger by doing the same weights all the time and there will never be a point where you are strong enough. I have never heard anyone say, “More weight, nah, I am already too strong” NEVER!!

5. Make sure to have a mix of both body weight and equipment based (Kettlebell, dumbbell, barbell, etc…) at most every workout. Barbells, dumbbells, and kettlebells provide more load or weight than a body weight exercise. Body weight exercises require more control and stability along with coordination than your typical lifts. Both are awesome and both are needed.

6. Do the basics first than worry about the new/fun stuff later. This means squats, deadlifts, presses, rows, pullups, lunges, etc… The tried and true compound lifts that we know work must come first. Everything else should be saved for later.

7. Superset 2 opposite exercises to maximize your time in the gym. You can pair up exercises in the following ways: upper/lower, front/back, core/upper, core/lower. Any of these will work and also allow you to get in more exercise in the same or less time.

8. Change up your routine every 6-8 weeks. Ideally, you should stick with the same exercises for 6-8 weeks, allow the body to adapt, and then make some changes. The changes can be small, increase or decrease your reps, change the order slightly, use a different grip or piece of equipment for the same exercise. It doesn’t have to be a full program switch.

9. Find a workout partner that has like goals and is on the same page as you. Even better, if they are stronger, faster, more dedicated, etc… than yourself this is a HUGE plus to help push you each week.

10. Make sure to take 1-2 days off between high intensity workouts for full recovery. Training 3 days in a row, especially full body or high intensity raises cortisol levels, increases your risk of injury, and decreases the benefit  you are looking to receive.

11. On the other hand, make sure to get in no less then 2 full body workouts/week. Even better get in 3 days/week with adequate rest days between sessions. Its been shown that the more we do something, with appropriate rest, the better and stronger we become at it.

12. Lastly, make sure your workouts fit YOU. Working out 6 days a week alternating between cardio and strength training along with recovery walks at night may be great for some people. For other people 3 days of Metabolic Resistance Training is what their life allows them. Figure out what your life allows you to do then develop your trainign around that.

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