What is the Shortcut to Strong?
There is no real shortcut to being healthy, but in my time as a fitness professional, I have come up with three theories that have led to success in a faster timeframe than most conventional workout programs. I have tested these theories on myself and over 100 clients. These theories have worked to assist not only in weight loss but increased strength gain.
These methods do not involve fad diets, strict workout programs with set timeframes, or exercise restrictions. These methods only require one thing for them to be successful, seeing the full process through. I will admit these theories will go against some of the techniques taught in private training schools and books but sticking to them will make it a lot easier to achieve hero-like strength and accomplish more in your fitness life, simplifying the way you train. Once again, there is no shortcut to strong, but it is also not rocket science either. The way strength training is taught to people now reminds me of a scientist trying to explain why gravity exists. There are so many "specialists" in the world that claim to have the correct and proper way to get too strong that they have started to over complicate a trait that was achieved relatively easily by our ancestors. Read through my methods, apply them to your training routine, and see how strong you will become quickly.
There is a reason why I named my style of fitness
Faster. Stronger. Wiser.
The Shortcut to Strong is based on five steps that will teach you all of the proper practices to develop strength fast! These methods include a lot of reps, timed exercises, and an essential element: weights.
Getting strong can be done without weights but getting strong fast is a more comfortable journey with some heavy stuff added to it.
Method# 1: Pick 5 Master 5
The first method in developing strength fast is the Pick 5 Master 5 Training Method. This method was inspired by the 2-list system created by Warren Buffet.
Warren Buffet is financially one of the most successful people on the planet. Here is a brief overview of his two-list system. You write down 25 things you want to achieve in life, circle the top 5, and then avoid the other 20 until the top 5 are finished. I decided to apply that system to my fitness goals. Picking a routine to master is tough for a person who is new to the gym and even more challenging for a person who is a veteran there. There are millions of exercises and workouts that can get you to your fitness goal, so picking a set routine is nearly impossible without a trainer doing it for you.
The Pick 5 Master 5 method is picking five exercises, setting a goal for all five exercises, and mastering them. I will tell you how to master them a little later. This process will make it so much easier for you to meet your gym goals, and it will help you reach your dream fitness level.
The Method to the Madness
I know you are wondering why only five exercises. Well, five exercises are easy to focus on, and they are easy to perfect. When you have a workout with 45 exercises in it and track your progress on all exercises, you will be spending more time doing data entry than training. Shortening your entire workout program to only five exercises will help you get unbelievable results. You will notice immediate strength gains because you only have a few areas to work on.
Take on the mindset of a professional athlete that gets paid millions of dollars to do one thing. This one thing could be shooting a basketball, throwing a football, or running 100 meters as fast as possible. That athlete's job is to perfect one thing: the skill he is getting paid to perform.
The Pick 5 Master 5 method uses the same concept. Your workout should be driven by one goal, and that goal should be to perfect all of the exercises you need to perfect to build the body you want. You may not be making millions to master bicep curls, but I guarantee you will feel more accomplished knowing that you can walk in the gym and pick up the heaviest weight in there without hesitation.
What exercises should you pick?
Now that I've explained the Pick 5 Master 5 method, I want to explain how to pick the right five exercises.
First, you must understand that getting stronger works better with weighted exercises. Resistance training is the key to strength, so your five exercises should use dumbbells, barbells, resisted cables machines, weighted machines, or any other resistance exercise.
Next, you want to pick five exercises that cover all areas of the body. For example, you should always have a chest exercise, back exercise, shoulder exercise, arm exercise, and leg exercise.
For example, barbell curls, barbell back rows, barbell military press, barbell squats, and barbell chest presses. You also want to keep the equipment the same. When you keep the equipment the same, you can make your workouts faster by staying in one area. Keeping the equipment the same also helps you develop more well-rounded strength.
Method #2: Set a Goal Weight
Set a goal weight. A goal weight gives you an ending point for the workout, and it gives you something to strive for every day. The goal weight should be high enough that you have to work hard to get there but not so high that you lose the confidence or patience to reach it. You must develop an obsession with your workout. Setting a goal weight surpasses the workout itself and gives you a focal point. For example, when you set a goal weight of 400lbs on the bench press, you will not be focused on how long or how many reps you have to get there; instead, you will be focused on getting to that weight.
Now you may be thinking that this is common knowledge when working out.
Set a goal. Meet the goal.
Yay, everyone celebrates.
No. This method digs a little deeper.
The purpose of establishing the same weight for all five exercises is to develop the ultimate full-body strength. To explain further, imagine the ability to curl 200lbs as well as bench press 200lbs. It seems like the bench press portion will be more manageable if you can curl 200lbs, but that's not the case. Many people can bench press a lot but can't curl anything. On the same note, these people may also be lacking in the squat area and shoulder area. The ability to complete the same weight with your arms, legs, chest, shoulders, and back shows full strength, and it means you are strong in all areas of your body. This type of power resembles comic book heroes' likeness, not your everyday strongman in the gym. To recap, you have to set a goal, but an overall weight goal for all five exercises.
One weight for all five exercises? That's impossible.
This is the common thought that will go through anyone's mind that reads that last method. Let me explain the method to the madness for setting the same goal weight for five exercises across five utterly different body areas. Start small. Use lightweight, to begin with. Of course, some exercises will be easier to do with a lighter weight than others, but this method is all about creating a strong all-around body. To make this goal more achievable, use this method to calculate your starting weight for all five exercises.
Write down your five exercises. Next, find out your max weight on each of the five exercises. You can find your max by using the weight you can only perform two repetitions of. After finding your max weight on all five exercises, multiply that number by .20 or 20%. After getting these next five numbers, add all of them up, divide them by five, and use that average number as your starting weight for all five exercises.
Barbell Bicep Curls: 100lbs x .20 = 20lbs
Barbell Rows: 225lbs x .20 = 45lbs
Barbell Shoulder Press: 125lbs x .20 = 25lbs
Barbell Squats: 275lbs x .20 = 55lbs
Barbell Chest Press: 225lbs x.20 = 45lbs
20 +45 +45 + 25+ 45 = 180/5 = 36
The number is 36, round the number to 40lbs per exercise as your starting weight, always round up, not down.
Please write it down. Not just on a piece of paper, but on your wall. Write it somewhere prominent to see it daily, and then go out and achieve it. We live in an age of smartphones now, so write the goal on your phone and set alerts every day that prompt you to achieve that goal. In the next two methods, I will explain the parameters of how to reach your goal weight and the steps needed to accomplish that goal fast.
Method #3: Lift Something Light Until It Becomes Heavy.
If you go to the gym and lift a 5lb weight ten times, it may be way too easy for you. If you lift that same weight, the same way 1000 times, that weight becomes extremely heavy after a while.
This process is one that will get you to your fitness goal fast, and it takes the headache out of designing complicated routines. Lifting light weights a lot of times helps you develop muscle memory, and the process allows you to move up in weight quickly without a high risk of injury. For example, if you are doing a chest press and set your starting weight at 30lbs, then lift that 30lbs 100 times, it will be effortless for you to increase the weight you are lifting from 30lbs one week to 35 lbs next week without risking injury. You can double your weight lifted by only increasing the weight by 5lbs a week over six weeks. It can get boring at times, but it will be worth it if you focus on your goal. One hundred repetitions of any exercise make you very familiar with that exercise. If you increase that number from 100 reps to 1000 reps, you can become familiar with an exercise to become a master of that exercise.
Imagine working is the same as a basketball player shooting a jump shot. For the basketball player to improve the percentage of shots he can make in a game, he must shoot ten times more in practice to increase their muscle memory and skill at shooting a basketball. For the basketball players shooting muscles to develop, they must shoot the ball until their arms become so tired that the ball feels like shooting a concrete block. Once the player reaches this level and can still make shots, this player will become a master shooter.
The mastery number of 1000 reps came from one of my favorite quotes by Bruce Lee, who said, " I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."
It's not about the number of things you try out that make you strong. It's the few things you do all the time that make you strong.
Method #4: Lift Something Heavy Until it Becomes Light.
The same way you can lift a 5lb weight 1000 times to get stronger, you can lift a 100lb weight one time and lift it every day. You form lifting it one time to 100 times.
Getting strong requires you to push past your limits. To do that, you must change your approach to how you complete specific exercises.
For example, after months of training to get string by lifting Lightweights, a weight will eventually be too heavy to lift. When this weight is reached, you will utilize the muscle memory you developed in the previous method to approach the weight with proper form.
Even with perfect form, this weight cannot be moved. That is when you utilize the mindset of lifting something heavy until it becomes Light. It would help if you lifted that same weight every day until that 100lbs begins to feel like 5lbs.
Imagine this process as having to push a boulder down a path leading to a life-changing fortune. The boulder starts too heavy to move. You can only get it to budge a few inches; after multiple attempts, you begin to move a few feet, the few feet then turn into yards, and before you know it, you have moved that boulder out of your path are now able to collect your fortune.
In this scenario, the boulder will be the heavyweight or your goal weight. The path is your 5 exercise journey, and the fortune I the new strength you will develop when you finally move that boulder.
Method #5: Utilize the Hectic Hundreds Rep System
Most Exercise routines follow the same templates.
12-15 Reps for 3-5 sets if you want hypertrophy or the pump. At the most, this system has 75 reps at low to moderate
8-10 Reps for three sets for strength gains. At most, you are completing 30 reps.
3-5 Reps for 1-6 Sets for power- You are also only completing 30 reps here.
These rep systems have worked for years but to go outside the box completing 100 reps is ideal. The 100-rep rule isn't just used as a guideline to increase weight. It also allows you to push yourself a little farther than you would in any other rep system. There are other 100 rep systems out there, but they are designed for lower weights to complete the high reps. The Hectic Hundreds Rep System is all about the 100 reps being conducted at any weight you chose. This system is organized to meet any weight lifting goal from hypertrophy to power. The Hectic Hundreds is directly linked to the Pick 5 Master 5 workout because it is an easy way to move up in weight, as all the phases are fast and effective.
The Hectic Hundred Rep System is a 100-repetition workout system that promotes muscle memory development through muscle memory. The method to the madness of the 100-rep system is based on my theory that performing any exercise 100 times allows your body to memorize the exercise physically. This system helps promote strength gains faster and avoid injury due to low weights and high repetitions. This system will help you tone your muscles for a stronger looking body. The high number of reps also promotes hypertrophy or "the pump" in your muscle during exercise.
The Hectic Hundreds are broken down into three phases that help you get stronger based on how much weight you are using or what type of exercise you are performing.
Here is a brief overview of the Hectic Hundreds Rep System.
Phase 1: 4 Quarters
This is the starter phase. It's used to develop your technique and build muscular endurance. This rep system is designed for 50% of your max.
Phase 2: Double Trouble
The reps are shortened, but the sets are extended. This rep system is designed to be using 60% of your max
Phase 3: Mountain
More sets, fewer reps. This rep system is designed for 90% of your max.
The methods of training featured in this book were created to streamline the process of getting stronger. I have been using these methods with my clients for over a decade, and they have all seen excellent results from size gains to weight loss to general strength gains.
I know some pessimists may say that there is no shortcut to getting strong. My response to them is to try these methods and see if they work.