20 Truths To Training

Post by Mark Ehnis

Ever since we began our Blue Collar group at the gym I’ve had many more questions than normal. Maybe you’re an athlete looking to transform into a beast. Maybe you’re new to training or have never been properly taught. Maybe you’re an ex-athlete looking to stay in the ‘game’ and train like one. Maybe you’re just a man that wants to train like a man. Being lazy and average isn’t your style so you need some guidelines to keep you on your path when things get foggy. In a world where exercise is everywhere, and everyone knows everything because they read it in the latest magazine, the stone cold truth can sometimes get lost in the mix of Shake Weights, hair gel infomercials, and the latest “hardcore” training style.  I give you the List of Truth. Check it out below and get a move on with confidence knowing that what you’re doing is correct and you aren’t wasting your time.  

The Stone Cold Training Truths...read below...because Stone Cold said so..

1. Train 3-4x per week with free weights, bodyweight, odd objects, and if possible, any strongman implements. Leave the machines for the hamsters.
2. Use compound movements. Make these the focus of your program and get strong at them. Your body functions together. Train it that way. Bench, squat, deadlift, rows, chin-ups, presses, push-ups, lunges, jumps and all of their variations- are the tools that will get you the results you want. Don’t try to use a hammer to paint a room…use the right tool.
3. Train for strength. Even if you’re training for fat loss or muscle gain- gaining strength will aid both of these processes. If you aren’t adding weight to the bar chances are you probably still look and perform the same. 3-6 sets of 1-5 reps for strength. And no, higher reps with light weight doesn’t “tone” (whatever that means) or help with fat loss…it makes you stay the same and wastes your time while training with weights that weigh less than my lunchtime sandwich.
4. Hit clean, controlled reps. Never go to failure or have a spotter help you force reps. Your last couple reps should be tough (must strain to get stronger) but doing funky stuff to grind our crap reps is dumb. 
5. Don’t eat like crap and eat enough non-crap food. The less ingredients and the less processed the better. If you eat like a bird chances are you’ll be as big and as strong as one.
6. Stay consistent and patient with your regiment. Don’t miss workouts or meals. Stay on the same program for 8-12 weeks…minimum. Adding muscle isn’t easy despite what the local gym hero told you. Patience and dedication must be applied.
7. Perform a warm-up. YouTube ‘Dynamic Warm-up’ and pick at least 10 exercises that you see. Do those before every workout not matter what. This will work wonders for you mobility and overall movement so you don’t walk around like you’re in a straightjacket.
8. Foam roll. Invest in one of these or get a PVC pipe and roll your entire body on it before every training session. I can’t believe some trainers don’t do this with their clients. If you have a trainer and have never foam rolled, then I recommend rolling yourself to someone who cares about having you feel awesome. You’ll thank me later. 
9. Ditch the body part splits. You aren’t a bodybuilder so don’t train like one. Full body days or upper/lower splits. The extra frequency and volume of doing this gets you faster results.
10. If you don’t know how to do something… ask. Hire a (smart) coach or ask a more experienced, non-douchebag lifter.
11. Use proper technique. Do things the right way. Quarter-squatting 315lbs isn’t cool no matter what your bro’s tell you. Use a full range of motion and add weight when you can properly perform your stuff.
12. Keep a training log. Actually track what you’re doing. The more detail the better. At the very least write down your weights so you know what to beat next time….or what time that one special girl comes to the gym…
13. Find training partners to train with or a gym that will make you better. If you can’t do this then invest in your own equipment for your basement or garage. If this isn’t possible then invest in some good headphones and music, don’t look friendly, and find a gym that at least has the proper equipment.
14. Don’t blow your cheese on supplements. Only a few are worthwhile for what most guys are looking for- and these are more for convenience than anything. Buy (invest) a training book or hire a coach with that money instead.
15. Your cardio should consist of 5-15 minutes of metabolic finishers/intervals, pushing/sprinting a sled or prowler, strongman medleys, or sprints (this includes hill sprints). 30-60 minutes of random jogging, riding a stationary bike, or treadmill is boring. If possible, never do this. For a results standpoint and simply a man standpoint. And yes, something is better than nothing so if you must do some sort of cardio then go for a 30-45 minute walk…yes, a walk.
16. You won’t see your abs unless your body fat percentage is low. Doing endless ab exercises won’t change this. Get strong at the big movements (which all involve bracing your abs) and you’ll be surprised at your midsection’s appeal- granted you have low enough body fat of course.  
17. Get enough sleep. Shoot for around 7 hours at least. And if you don’t get enough sleep then don’t tell everyone about it. Don’t be an obnoxious, whiny, girly-man.
18. Train your grip to be strong. A strong grip will improve all your lifts and is cool points on the manhood scale. Points also awarded for large forearms, traps, and neck. Train these as well.
19. Did I already mention be patient? That training the right way is hard work and NOT for the mentally weak or noncommittal? That lasting results take time? It’s hard for 98% of people to add muscle so don’t worry about getting “too big” from training to get strong. 
20. In short, have a goal. Following a bunch of conflicting training philosophies will just conflict with your goal. Compete against yourself and don't worry about what everyone else is doing. Training is hard. Stick with it and you'll probably find out a lot about yourself. 

This basic list may seem simple but it’s packed with info that many people don’t know or don’t follow. If you have any questions or if I forgot anything then comment below or hit me up on Facebook or Twitter. Would love to help you out or add to this list if necessary. The few of us that roll this way must stick together. 

Thanks for reading and feel free to share this with anyone who might benefit. Train hard!

-Mark 

@PowerStrengthTS

PowerStrength Blue Collar Crew!

We recently formed the Blue Collar training group at the gym for adult guys. These guys are ex-athletes or guys looking to get in great shape using the methods our athletes use at PSTS. Within the last year, only a handful of people trained with us that weren’t athletes. I don’t believe in doing anything halfway so adding a bunch of random groups filled with random people with varying goals just to gross a few more dollars wasn’t going to happen at PSTS. The demand has been there for a while and I had to wait until the time was right to kick it off. I love helping anyone who is serious about getting results in the gym and taking control over their life so I was really looking forward to the day to get this rolling. We started over a week ago with 8 guys. 

This group may look different from the outside looking in, but they all have the same goals. Get in better shape (get stronger, lose fat, build muscle), train to be awesome with a group of dedicated individuals, have fun, and learn how to do a few new things (the right way) while they’re at it. We have guys of all ages and from different backgrounds but they all come together to kick some ass. These workouts have already gotten to be pretty intense and are fast-paced. No time for useless chatter. Zero distractions as everyone is on the same page. Have you ever trained in a gym where guys want to chat more than train? It sucks. It's ineffective. Then they wonder why they aren't making progress. These guys aren’t wired like that.

Some of the guys performing Farmers Walks and Sled Drags to end their workout- two AWESOME exercises!

This group is going for 10-weeks and they train twice per week at the gym. They were given other workouts to perform on their own. Performing these extra workouts is highly stressed as we’re after lasting changes- not some quick fix. You’re either committed to making a change or you’re not. It hasn’t even been two weeks yet and guys are already saying how they are moving and feeling better. Feeling more spring in their step when they walk and aren’t getting as winded doing simple tasks.

Some of these guys are fathers so helping them to feel better to do things like play with their kids, or improve their health to exemplify living a healthy lifestyle, is awesome and very rewarding. Some other guys are younger and looking to shed some fat and build muscle. They are learning new (and EFFECTIVE) ways to train that will be with them for the rest of their lives. No more going to the gym and not knowing where to begin, what exercises to do, how to do a lift, including all of the other intangibles that come with training. 

Above all else, ALL these guys are building up the mind and embracing what being a man is all about- stepping out of your comfort zone, pushing yourself to the limits, never quitting, and being there to support those around you.

Looking forward to this journey with my team!

-Mark