Have you spent years in the gym NOT getting jacked, but hammering away at the pec dec and calf raise machine, all for no #gainz?
I get it. I’ve been there, too.
There is so much information out there that it’s easy to get overwhelmed instead of getting jacked.
What’s a ‘bro to do? How about doing something uncharacteristic: listening to people smarter than himself, like Dr. John Rusin, who speaks of six foundational movement patterns.
The idea here is training movement patterns, rather than focusing too much on training specific muscles in isolation.
By training each of these movement patterns, you end up training every major muscle group in your body.
So you won’t have to wonder:
“Do I need to throw in a set of rear-foot elevated cable tricep kickbacks to make sure I worked my triceps properly this week?”
As long as you check all the movement pattern boxes, you’re straight. Simply implementing each pattern 1-2 time per week will help you build strong, well-balanced body.
Applying the foundational movement patterns makes your training much more efficient. This forces you to implement lots of compound movements like squats, lunges, and chin ups.
Compound movements are the missing muscle-building component of the average gym goer’s program. Too many people focus too much on isolation exercise like dumbbell curls (and extra douche points for doing the curls in the squat rack, of course.)
Sooo squat, bench, deadlift, get jacked. Is that it?
The problem is, we all have different injury histories, movement restrictions, and goals. Simply applying the foundational movement patterns as a “one-size-fits-all” approach is a terrible idea.There’s a very clear hierarchy here of what movements you need to have mastered first before moving on, as well as what movement patterns you should devote the most sets to. I call it a movement hierarchy. Master it and you’ll have fewer aches and pains with whatever life throws at you. And you’ll you feel stronger and more capable than ever.
Do you constantly have to pivot your head around to try to “loosen up your neck”? Then listen up.
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