I can just go to the gym, lift weights, and get gains right? No. Well, yes, but that’s not an efficient way to do it. The first 2 years of my lifting career, this is what I did: I would usually do the “Bro split workout”, which consists of chest and triceps, back and biceps, shoulders, and legs…. wait…. no legs. I did make a quick initial jump in strength, but I plateaued very quickly. I would go in to the gym and just wing it (workout and weight for the workout). I believe you will just keep going in circles without a program, a goal, and a way to achieve that goal. Programming can come in many forms, below are a few examples:
Conjugate / Westside Barbell – The easiest way to explain this method is weak point training and accommodating resistance. For instance, this program focuses on things like close grip bench press and spoto press (to name a few) to increase the bench press. This method also uses resistance bands and chains to target weak points at the beginning of a lift and the end. These methods are different and similar, but can be grouped together. Westside is better suited for geared lifters, while a version of the conjugate method is better suited for raw lifters.
Linear Progression -This is a simple but effective method for beginners. It uses the philosophy “Be better today than yesterday”. A simple way to look at linear progression is starting out on bench press at 135 lbs for 5 reps and the following week you do 140 lbs for 5 reps. The idea is to progress in a linear upward slope.
Crossfit – We don’t do crossfit.
Specificity – This idea is easy. If you want to improve your bench press, then do more bench pressing. Specificity means training the movement you want to improve on, so it is very “specific” and works off of overloading.