Back to the Basics for Greater Size and Strength Gains

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People lift for a variety of reasons whether it’s to increase mass, strength, power or some other factor. And the way they go about achieving these desired outcomes is the source of debate across internet forums. Everything from ideal training splits, sets, reps, and even rest intervals are sources of debate. Despite these differences in details, one underlying principle unites these lifters, an understanding that programming matters. Poorly designed programming can leave you in a suboptimal state, which will impact your ability to reach your goals, or worse leave you susceptible to injury.

One concept that lifters should take into account when assessing their program is that they’re addressing the following fundamental movement patterns:

Hinge
Squat
Push
Pull
Lunge
Carry

While you don’t have to incorporate each movement pattern into all of your workouts, it would be wise to assess whether you’re performing a sufficient amount of each movement at some point over the course of your training program. Failure to address each movement pattern can lead to muscle imbalances and a higher susceptibility to injury down the line. In addition to that, because the muscles operate as groups, if you have a weakness somewhere in your “chain”, your overall strength goals will suffer.


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Incline Barbell Bench Press

Lifters may overlook one of the fundamental movement patterns for a variety of reasons. Often times lifters choose to abandon an entire movement because they experience discomfort performing a specific exercise. Exercises make up movement patterns, but they’re not the stand alone movement pattern. If a certain exercise gives you trouble for whatever reason rather than abandoning exercises from that movement find ways to incorporate other user friendly exercises from that movement pattern.

Another common reason is tunnel vision on improving a specific lift when designing a program. While specificity and overload are necessities for training progress, you don’t want to totally neglect the other movements.

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Lastly, some lifters do make an effort to address each of these movements in their programs but it might not be in a balanced fashion. We have a tendency to gravitate towards movements we excel at rather than ones we have more difficulty with. In addition to this, we have to consider what movements/postures we utilize throughout the course of our day not just in a gym. This is why it’s common for many trainers as an example to recommend 2:1 pull to push ratios to provide some balance from slouching in front of a computer for 8 hours. Some ways you could go about evaluating your program is comparing strength ratios across movements, total reps performed of each movement or an honest assessment of movement quality for each movement.

landmine front squat

Here are some strategies to ensure you address any of the fundamental movement patterns that you might be underutilizing in your program.

Hinge
Squat
Push
Pull
Lunge
Carry

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Back to the Basics for Greater Size and Strength Gains

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Paige Hathaway

1 day 22 hours ago

Who runs the world? 🙋🏼‍♀️🙋🏼‍♀️ Sweet Sweat
Well... YOU DO IF YOU CHOOSE TOO!

Only YOU are in control of your future. What are you doing today to get yourself closer to your goals...? ✨ #grindtime

Paige Hathaway

3 days 21 hours ago

She was a true fighter..

You could see it in her eyes. She wasn’t born strong.. She was built strong. She didn’t come from the perfect home and even tho it may seem she were in the most favorable current situation, things were far from perfect. Despite her past, She kept her heart beautiful but her fight tough. She was focused, handling her own business and she made a decision to do more than just survive using courage, hard work and consistency.

Somedays she had no idea how she’d do it but she never made excuses or gave up and even when she failed, she got right back up. She learned that the hardest times in life were when she was transitioning from one version of herself to another.

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