Consistency. You hear it all the time. And rightfully so. Especially when it comes to your health. Consistency with regards to healthy habits is the ONLY magic ingredient when it comes to getting results. But this news isn’t new and it’s not what this blog is about. What this is going to be about is consistency of movement and doing the basics often.
There are a handful of movements that have stood the test of time. They are the most effective at getting their desired results and they are the safest. They are the squat, lunge, deadlift, press, pull up and row. These 6 movements take the respective joints through a full, natural range of motion and do it the safest. These movements should be the foundation of EVERY strength training program.
This is only 6 movements. How can a program only have 6 movements? We add slight variations to these movements depending on what is required. Back squat. Front squat. Walking lunge. Split squat. Conventional deadlift. Romanian deadlift. Bench press. Overhead press. Pull up. Chin up. Dumbbell row. Barbell row. And this list is only scratching the surface. See, that list of 6 movements is actually describing movement PATTERNS rather than specific movements, and as long as you understand the pattern that you’re trying to create, that list gets a whole lot longer.
There are a plethora of other movements out there that don’t quite follow these patterns so what do we do with these? These types of movements are great to add in as a bit of “fluff” to a program. A bit of variety in the program to keep things fresh and fun isn’t going to hurt anyone but these things shouldn’t make up the bulk of your sessions.
Stick to the basics consistently. It’s the only magic ingredient.