Clear your mind of everything you have ever been told about fitness from TV, friends, magazines, and infomercials. Get away from the dumbbell rack and drop the machines, the cables, the ellipticals, and the stairclimbers. Rid yourself of the notion that your body is a bunch of distinct parts that must be individually trained in isolation. Stop going to the gym 6 times a week and thinking you're accomplishing something just because you feel a burn. Stop doing 4 different exercises for just your biceps. Stop pretending like your legs don't exist. And PLEASE, stop doing 20 different ab exercises for 50 reps each.
These things are all a waste of time, and you should feel relieved to hear it. Working out is not that complicated. You don't need complex gimmick programs with weekly variations, a nutritional plan, and 5 DVDs. You don't need expensive machines and cardio equipment. Most importantly, you don't need to spend so much damn time in the gym!
What you do need, is just a couple full body exercises that will make you stronger, faster, and healthier in no time. On top of that, the strength you gain will actually be useful to you. The exercises in this program are functional; they reflect basic human abilities. And whether or not you want to put on mass or lose weight, this program will work for you. All you have to do is adjust your eating. Eat a ton of calories for mass gaining, and eat less for weight loss.
This program is meant for anyone who actually wants to get something out of working out. Most people focus far too much on their appearance and far too less on actually getting stronger. What's the point of working out everyday for over an hour to get big biceps if you can't even help your girlfriend move the couch because your hips and lower back are too weak. She thought you could help because you look strong, but little did she know that you're actually a weakling under those bubbly muscles.
It's time to put away all the misinformation and fancy gimmick programs and get Back To Basics.
The B2B Strength Program:
Workout A Workout B
Squats Squats
Deadlifts Overhead Press
Bench/Dips Pull-Ups/Bent Over Rows
3 workouts per week, alternating the workouts (ABABAB), 5 sets of 5 reps for each exercise. Your first 3 sets should be lighter and are considered your warm-up sets, your last 2 sets should be heavy and cause you to likely not get another rep beyond 5. If you are a beginner, you want to increase the weight EVERY workout. This means that you should try to lift 5 more lbs on a given lift every workout. Strength gains are always the fastest in a beginner, and they slow down as you become more advanced.
Breaking Strength Training & Conditioning Down To The Bare Essentials
