{"id":1225,"date":"2014-03-12T10:30:39","date_gmt":"2014-03-12T17:30:39","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=1225"},"modified":"2021-01-21T13:59:15","modified_gmt":"2021-01-21T20:59:15","slug":"the-illusion-of-the-great-workout","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/the-illusion-of-the-great-workout\/","title":{"rendered":"The Illusion of the Great Workout"},"content":{"rendered":"<p>The best programs I\u2019ve ever written are the ones that I rarely share with <em>new<\/em> clients.<\/p>\n<p>The programs aren\u2019t what you\u2019d expect. No special equipment, crazy exercises, or new movements never seen before. Nothing that immediately screams, &#8220;This is a great workout.&#8221;<\/p>\n<p>It\u2019s usually just 6 to 10 exercises total, spread across 3 to 4 days of lifting. Not much variety, a planned progression, and a few special touches of \u201cBorn\u201d methodology tossed in. (A combination of training methods I did not create, but implemented in a way I\u2019ve found to work. This could include some drop sets, 1.5 reps, cluster sets).<\/p>\n<p>It\u2019s not that I don\u2019t want to share these workouts with everyone. After all, depending on the goal, they are the plans that lead to the most fat loss, muscle gained, or strength increases.<\/p>\n<p>But when I\u2019ve shared this approach with new clients a funny thing happens: People quit. They say the workout isn\u2019t personalized. They question the philosophy and complexity, and doubt that anyone could see results for <i>that<\/i> type of plan.<\/p>\n<p>Even when I explain exactly what I\u2019m doing, I\u2019m met with resistance.<\/p>\n<ul>\n<li>This is too easy for me.<\/li>\n<li>You don\u2019t know what you\u2019re doing.<\/li>\n<li>I think you only know how to program for beginners.<\/li>\n<li>This won\u2019t work for my body.<\/li>\n<\/ul>\n<p>The list of excuses goes on and on.<\/p>\n<p>What\u2019s interesting is these same people see incredible results from the workouts. I recently had someone lose 10 pounds in 4 weeks, yet insist the program wasn\u2019t working.<\/p>\n<p>With exercise and diet there\u2019s an expectation for what will create success. Combine that with an unrealistic belief of how fast you should see results, and irrational frustration byproduct that results in quitting even in the face of improvement.<\/p>\n<p>It\u2019s a problem encountered by many trainers: Because of the Internet, everyone is now an \u201cexpert.\u201d If your workouts don\u2019t <i>look<\/i> better than what they can find online or in the magazines, then there\u2019s the presumption that the workout won\u2019t work or they could do the same thing on their own.<\/p>\n<h2><b>Seeing Is Believing: Which Workout is &#8220;Better?&#8221;<\/b><\/h2>\n<p>I want you to consider the following two workouts. I sent out a sample survey to 100 people and asked them which workout was better for gaining strength. (I\u2019ll save you the rep scheme and sets because there\u2019s a 4-6 week progression involved. Normally this stuff is important, but in this case, they aren\u2019t essential to answering this question.)<\/p>\n<p><b><span style=\"text-decoration: underline;\">Plan A<\/span><\/b><\/p>\n<p><strong>Day 1<\/strong><\/p>\n<p>1) Snatch-grip deadlift<br \/>\n2) Dumbbell Bulgarian split squat<br \/>\n3a) Dip<br \/>\n3b) Dumbbell row<\/p>\n<p>4) Conditioning<\/p>\n<p><strong>Day 2<\/strong><\/p>\n<p>1) Front squat<\/p>\n<p>2) Step-up<\/p>\n<p>3a) Barbell push press<br \/>\n3b) Close-grip chin-up<\/p>\n<p>4) Conditioning<i><\/i><\/p>\n<p><b><span style=\"text-decoration: underline;\">Plan B<\/span><\/b><\/p>\n<p>1A) Bench press<\/p>\n<p>1B) Incline dumbbell press<\/p>\n<p>1C) Dumbbell overhead press<\/p>\n<p>1D) Skull Crusher<\/p>\n<p>1E) Ab wheel rollout<\/p>\n<p>&nbsp;<\/p>\n<p>2A) Deadlift<\/p>\n<p>2B) One-arm dumbbell row<\/p>\n<p>2C) Face pull<\/p>\n<p>2D) Lat pulldown<\/p>\n<p>2E) Barbell curl<\/p>\n<p>&nbsp;<\/p>\n<p>3A) Squat<\/p>\n<p>3B) Hip thrust<\/p>\n<p>3C) Dumbbell step up<\/p>\n<p>3D) Hanging leg raise<\/p>\n<p>3E) Jump rope<\/p>\n<p><em>Can you guess which was rated better?<\/em><\/p>\n<p>More than 70 percent of people rated workout B as the more effective plan.<\/p>\n<p>The reality: Workout A would be far more effective and realistic for about 99 percent of the population. Especially from a strength perspective. Can I see the extremely rare case when Workout B could maybe, possibly be better? Sure. (Maybe.) But this is the kitchen sink workout. Every exercise in the sun is thrown in. There is no way that I could even imagine doing squats <i>after <\/i>completing who knows how many sets of 10 other exercises.<\/p>\n<p>Not to mention, workout B looks like it could easily take 3 hours. And any type of planned progression would be nearly impossible to execute.<\/p>\n<p>Remember, the purpose of any workout is <i>results<\/i>. That\u2019s it. I just want my clients to achieve the goals they set. And it\u2019s a relentless pursuit that has led to a lot of success with my online clients.<\/p>\n<h2><b>Programming: Part Science, Part Psychology<\/b><\/h2>\n<p>It might upset some, but understanding human psychology and the \u201cfun\u201d factor of fitness is something that must be considered. The majority of people don\u2019t inherently love exercise. If I trusted a coach and they told me to do just 2 exercises to achieve a goal, I\u2019d do it. That\u2019s the point of hiring an expert. You use them to help you achieve your goals. You should feel free to question <i>everything<\/i>, but you need to trust them at some level.<\/p>\n<p>I mentioned that I rarely am able to share my favorite workouts\u2014at least for my new clients. This is an important lesson for some trainers. As much as I want to stubbornly say, \u201cEither the client gets it or they don\u2019t\u201d that\u2019s a narrow-minded view that would leave too many people without the help that they need. And I\u2019d rather help and make it fun, while removing the preconceived barriers.<\/p>\n<p>Your job is to create a relationship with your clients. Be aware of the questions and hesitations they have, and give them a reason to trust you. That starts with getting them results, but it also might mean making the workouts <i>appear<\/i> a little sexier (at times) if you notice that the \u201cappearance\u201d of the programs is causing trust issues. [Note: this is something you should assess on a client-by-client basis.]<\/p>\n<p>I firmly believe that you must <a href=\"\/coaching\/\" target=\"_blank\" rel=\"noopener noreferrer\">meet your client where they are<\/a>. If they trust you from the start, then there\u2019s no need for this. But the moment you see hesitation it\u2019s important that you<\/p>\n<p>1)\u00a0\u00a0 Explain your entire philosophy<\/p>\n<p>2)\u00a0\u00a0 Make sure they understand <i>why<\/i> you\u2019re doing what you\u2019re doing<\/p>\n<p>3)\u00a0\u00a0 Assess their trust in your approach<\/p>\n<p>The first two steps are paramount, but the third is what will keep you engaged with your client. If you see them wavering, that lack of trust can lead to a problem with execution. So swallow the pride and make it more fun. Throw in some different exercises and progress using your philosophy. Add some vanity work (like curls) to keep people engaged.<\/p>\n<p>Training is part science and part psychology. You need people to buy in to your approach so they can bring intensity, and stay motivated and focused. Your job is to work with people\u2014so your <i>primary<\/i> focus should always be figuring out how to map your philosophy and skills to their needs<\/p>\n<p>If things aren\u2019t working, don\u2019t blame the client. When you make it about them\u2014and understand what they need\u2014then you can build a stronger relationship with your client. That\u2019s how you build trust and respect, and as much as anything, that will be the cornerstone of your ability to help more people.<\/p>\n<p>After that happens, then it\u2019s on you to continue to deliver great programs and deliver the results.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The best programs I\u2019ve ever written are the ones that I rarely share with new clients. The programs aren\u2019t what you\u2019d expect. No special equipment, crazy exercises, or new movements never seen before. Nothing that immediately screams, &#8220;This is a great workout.&#8221; It\u2019s usually just 6 to 10 exercises total, spread across 3 to 4 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":1229,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569],"tags":[168,167,718,101],"class_list":["post-1225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-best-workout-plans","tag-great-workouts","tag-online-coaching","tag-online-training","bf-level-beginner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Illusion of the Great Workout<\/title>\n<meta name=\"description\" content=\"Workouts that appear the best aren&#039;t always the ones that deliver the best results. 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