Complex Training Programs Aren't Needed For Most People's Goals

Summary

In this video, Jason Blaha simplifies the process of getting big and strong for those not interested in competitive bodybuilding or powerlifting. He emphasizes the importance of progressive overload and frequency, suggesting a straightforward program involving heavy compound exercises, like squats and deadlifts, performed 3-4 days a week. Blaha advises focusing on 5-10 rep ranges, gradually increasing weight by 5% when reaching 10 reps, and incorporating isolation exercises for lagging muscles. He also addresses the issue of overtraining, recommending deload weeks with reduced weights and sets when needed. The video is a practical guide for natural lifters seeking straightforward advice on muscle growth and strength gains without complex programming.

Takeaways

• 🏋️‍♂️ For those not aiming to compete, a simple workout program focusing on progressive overload and decent frequency is sufficient.
• 📈 Progressively increasing the weight lifted while maintaining good form is key to muscle growth and strength gains.
• 🔄 A 3 or 4-day training split is recommended for beginners and intermediates, with full-body workouts or upper/lower splits being effective options.
• 🤸‍♂️ Compound exercises like squats, deadlifts, and bench presses are crucial for building muscle mass across multiple muscle groups.
• 💪 Including one to two isolation exercises for lagging body parts can help balance muscle development.
• 📊 Progression doesn't require complex periodization; simple increases in weight or reps can lead to significant gains.
• 🔢 For those who struggle with math, a simple rule of thumb for increasing weight is adding 5 lbs for every 100 lbs currently lifted.
• 🏥 Deload when experiencing joint pain or overtraining by reducing weights by 50% and the number of sets.
• 🍽️ Consistent muscle growth requires adequate nutrition and sleep to support recovery and progress.
• 🏅 Complex training programs are designed for competitive athletes seeking marginal gains, not necessary for general fitness or aesthetic goals.

Q & A

What is the main advice Jason Blaha gives for someone who wants to get big and strong without complex programming?

Focus on progressive overload and a decent frequency. Choose a simple program that doesn't require math or periodization.

How often should someone train if they're not competing and just want to gain muscle mass?

Train three or four days a week with a program that includes compound exercises and progressive overload.

What type of training split does Jason recommend for beginners who are not novices?

A full-body three-day split or a four-day split, which could be upper/lower or push/pull, depending on personal preference.

What are some examples of compound exercises Jason suggests for a simple muscle-building program?

Deadlifts, various presses (barbell, decline, flat bench, incline), weighted dips, weighted chin-ups, barbell rows, and squats.

How should one progress in their training according to Jason Blaha's advice?

Progress by increasing the number of reps in sets until reaching 10 reps, then increase the weight by 5%.

What is the recommended approach for someone who feels they have a lagging body part?

Add a second exercise for the lagging body part to address it, such as weighted dips for chest or weighted chin-ups for lats.

How does Jason Blaha simplify the process of increasing weights in the program?

Add 5 lbs for every 100 lbs on the bar, making it easy to increase weights without complex calculations.

What is Jason's view on deloading and overtraining in the context of a simple muscle-building program?

If experiencing joint pain or inflammation, reduce weights by 50% and the number of sets for a week, then return to the previous weights.

Why does Jason Blaha suggest that complex programming is not necessary for most people?

Complex programming is for those seeking a competitive edge or dealing with drug testing, while most people just want to get bigger and stronger without the complexity.

What is the key to long-term success in a simple muscle-building program according to the video?

Consistency in performing heavy compound movements, eating enough, and getting sufficient sleep.

How should someone adjust their training if they're facing a busy period or other life obstacles?

Reduce the training frequency to one or two days a week or even to one set per exercise, focusing on maintaining progress despite the reduced volume.

Outlines

00:00

💪 Simplifying Fitness Routines for Non-Competitive Goals

In paragraph 1, Jason Blaha addresses individuals who are not aiming to compete in sports like powerlifting or bodybuilding but want to get big and strong. He emphasizes the simplicity of focusing on progressive overload and a decent training frequency. He suggests a straightforward approach of training three to four days a week with full-body workouts or split routines. Blaha argues that complex programming is unnecessary for those not competing, advocating for a basic progression pattern with heavy compound exercises like squats, deadlifts, and various presses. He advises on picking exercises that target major muscle groups effectively and, if needed, adding isolation exercises for lagging body parts. The key takeaway is that for non-competitive individuals, a simple and consistent program focusing on progressive overload is sufficient for significant muscle gains.

05:02

🏋️‍♂️ Progressive Overload: The Path to Gains Without Complication

Paragraph 2 delves deeper into the concept of progressive overload, explaining that it's not complicated to build muscle and that complex training programs are designed for competitive athletes seeking marginal gains. Blaha simplifies the process by suggesting a straightforward method of increasing weights by 5% when one can perform 10 reps with good form. He advises against overcomplicating the process, recommending a consistent approach with heavy compound movements and, if necessary, isolation exercises for weak points. The paragraph also touches on the practicality of adjusting training volume and intensity, such as during periods of high stress or overtraining, by implementing deload weeks. The emphasis is on the effectiveness of a simple, consistent program for natural muscle growth, without the need for advanced periodization or drug enhancement.

10:03

📚 Practical Training Tips for Everyday Lifters

In paragraph 3, Blaha offers practical advice for those looking to maintain a simple yet effective training routine. He suggests that individuals can choose their exercises as long as they include major compound movements for each muscle group. He reassures that most muscles will develop well with a good selection of compound exercises, and any genetic weak points can be addressed with isolation exercises. The paragraph also discusses the importance of recovery, suggesting that if life circumstances require a reduction in training volume, even minimal training can lead to growth, albeit at a slower pace. Blaha concludes by reiterating that training doesn't need to be complex, and with a basic progression in rep ranges and workloads, along with proper nutrition and rest, significant muscle growth can be achieved naturally.

Keywords

💡Progressive Overload

Progressive overload is a principle in strength training that involves gradually increasing the stress placed upon the body during exercise. This is achieved by increasing the weight, reps, or sets over time. In the video, Jason Blaha emphasizes the importance of progressive overload for those who want to get big and strong without complex programming, suggesting that it's all one needs to focus on for consistent muscle growth.

💡Frequency

Frequency refers to how often one trains a particular muscle group. The script discusses the importance of a decent training frequency for those who are not aiming to compete but want to gain muscle mass. Blaha suggests training three or four days a week as a suitable frequency for most individuals, which aligns with the theme of simplicity in training programs.

💡Periodization

Periodization is a training method where exercises are varied in terms of volume, intensity, and type over planned periods. It's often used by athletes to peak for specific events. In the video, Blaha argues against the need for periodization for those not competing, advocating for simpler training programs that focus on progressive overload and frequency.

💡Compound Exercises

Compound exercises are movements that involve multiple muscle groups and joints. In the script, Blaha recommends focusing on compound exercises like deadlifts, squats, and presses for effective muscle building. These exercises are highlighted as they provide a simple yet effective approach to training, which is the central theme of the video.

💡Push-Pull

The push-pull method is a training split that separates exercises into pushing and pulling movements, usually trained on alternate days. Blaha mentions this as an example of a simple training program that doesn't require complex planning, fitting the video's message of straightforward training for non-competitive goals.

💡Isolation Exercises

Isolation exercises target a single muscle group. The script suggests incorporating isolation movements for lagging body parts, such as bicep curls for weak biceps. This advice is given within the context of a simple training program, where isolation exercises are added as needed to address specific weaknesses.

💡Rep Ranges

Rep ranges refer to the number of repetitions performed for a given set of an exercise. Blaha talks about focusing on a rep range between five and ten reps for most people, which is a simple guideline for those looking to build muscle without getting into complex training variables.

💡Deload

Deloading is a period of reduced training volume or intensity to allow the body to recover and adapt. In the video, Blaha mentions deloading as a strategy to manage overtraining or joint pain, recommending a 50% reduction in weight for a week as a simple approach to recovery.

💡Genetic Weak Points

Genetic weak points refer to areas of the body that may naturally develop more slowly or have a predisposition for lagging behind others. The script advises identifying these weak points and addressing them with specific exercises, such as adding rear delt flies for lagging rear delts, which is part of the personalized yet simple approach to training discussed.

💡Consistency

Consistency in training is emphasized throughout the script as a key factor for muscle growth and strength gains. Blaha stresses the importance of sticking to a simple program and being consistent with it, which is a central message of the video, suggesting that consistency is more important than complexity in achieving fitness goals.

💡Natural Standards

Natural standards refer to the expectations and results achievable without the use of performance-enhancing drugs. The video discusses the potential for significant muscle growth within natural standards, contrasting it with the often unrealistic goals set by competitive bodybuilding or powerlifting, which often involves drug use.

Highlights

Discussion on the necessity of complex programming for those not aiming for competitive fitness.

Recommendation for a simple program focusing on progressive overload and frequency for non-competitive goals.

Suggestion to train three or four days a week for beginners and intermediates.

Advising on full-body training three days a week for novices.

Emphasis on the importance of compound exercises for muscle building.

Recommendation to include squats, deadlifts, rows, and presses in a workout routine.

Advice on selecting exercises based on personal preference and comfort.

Guidance on how to address lagging body parts with additional exercises.

Explanation of how to progress in weightlifting by increasing reps and adjusting weights.

Simplification of weight increase by suggesting adding 5 lbs for every 100 lbs on the bar.

Discussion on the importance of recovery and the role of deload weeks.

Advice on reducing weight by 50% during deload weeks to aid recovery.

Emphasis on the simplicity of the program for those not seeking competitive advantages.

Clarification that complex programming is for competitive athletes seeking marginal gains.

Recommendation to focus on heavy compound movements for natural muscle growth.

Advice for adjusting training volume during periods of high stress or low energy.

Conclusion that consistent progression and proper nutrition lead to significant muscle growth without complex programming.

Transcripts

hey everybody it's Jason Blaha here and

uh video I just did earlier uh I was

discussing people writing their own

routines why they're not

necessary and uh what I would rather

talk about here is what should someone

do who doesn't really need complex

programming so let me put on my plus

five hat of weapon smithing do a little

bit of crafting and let's talk about it

uh meaning if someone comes to me and

says I don't feel that um I want to be

competitive at anything I'm not trying

to compete in powerlifting not trying to

compete in body building I just want to

get big and strong with a simple program

that doesn't require me to do math

doesn't require me to do

periodization uh what would you

recommend that I do you know what this

is really easy this is extremely easy uh

you just need to focus on Progressive

overload and a decent frequency that's

it all you need to do if you're not

trying to compete anything and you're

just saying I want to gain most of the

muscle mass I could gain every year I

would be like

okay well run a simple progression

pattern

um train three or 4 days a

week three or four days a week and I

don't care how advanced you are a system

like this is totally workable assuming

you're not a rank novice uh and if you

are a ranked novice I have two novice

programs that are for free you could

simply come in and say okay I'm going to

Train full body three days a week for

drug free or you could split it up into

a 4- day a week split uh you could do it

upper lower or or you could do it push

pull I don't care just gets complicated

though when you go push pull cuz then

people or up or lower CU people go a

push press and up or lower body exercise

it's a deadlift and upper or body up

upper or lower body exercise is both

it's a squat upper or lower body it's

both and they're all amazing

amazing Mass Builders but now you're

trying to figure out where to place them

you know it doesn't matter place them

wherever you want if you do a push pull

it's

easier and I didn't say legs cuz squat

and leg presses are push exercises

deadlifts are pulled exercises that's

simple four day a week Push

Pull uh pick big effective heavy

compound

exercises deadlifts various presses for

the chest with a

barbell decline flat bench incline I

don't care overhead press push press

behind the neck press presses for your

chest presses for your shoulders how

about some body weight exercises dips

weighted dips weighted chin

UPS barbell

rows your legs squats whatever type of

squats you want whatever you're

comfortable with high bar low bar front

squat you do deadlifts you do deficit

deadlifts depends on your arms I don't

care pick the exercises you want come in

and on each body part make sure you pick

one big good compound some sort of squat

to get your quad some sort of deadlift

for your posterior chain some sort of

row or weighted chin up for your

back at least one type of press for your

chest at least one type of press for

your

shoulders again I don't care whether

it's a decline a flat a push press or

behind the neck press weight to dip

doesn't matter pick one pick one that

you're good at that you like doing that

you like going hard on for all those

exercises if you feel you got a body

part that's lagging a little bit fine

throw in a second exercise for it if you

feel your chest is lagging you could do

flat bench and weighted dips problem

solved feel like your lats are lagging

or you're already doing a deadlift you

can do both weighted chinups and a

barbell

Road problem

solved what about your weak points your

arms oh God you need more B well if your

biceps suck throw in a curl throw in an

incline curl straight bar curl some sort

of curl that hits the bicep really

effectively that does not mean an easy

curl bar a little basic

research we'll show you these things

but if you're focusing on making

progress on this big heavy lift you'll

be fine well how do you

progress I don't know I find most guys

get better size uh per month if they

focus somewhere between five and 10 reps

could you go higher yeah could you go

lower yeah could you periodize it sure

but do you want complex or do you want

easy because if you start going higher

and lower than that you're probably

going to need to periodize your training

you're going to need to do some sort of

undulating periodization or block

periodization uh that's not necessary

for people who aren't going to compete

in anything for people who just want

really good gains not the best possible

gains that they can milk out doing again

periodizing and running percentages in

math

uh you don't got to do that it's not

necessary pick a weight that you can do

for however many sets I don't care how

many sets you want to do you want to do

one

set fine do one set per exercise you

want to do three sets do three sets

probably better for most guys as long as

your recovery can handle it but remember

you're going to be deadlifting three

squatting three sets pretty heavy but

that's okay long as you're recovering

you want to do three sets do three sets

I don't

care do you really need to over

complicate this if you're just trying to

make good gains you just want to get

bigger muscles it's not complicated it

is absolutely not complicated it's

complicated to Peak someone for their

NFL season it's complicated to Peak

someone for the Olympics it's not hard

to put muscle on people doesn't require

complex training pick a way you can do

five reps

with for all your sets when you get to

where you can do five reps fairly easily

and it's you're not straining you're not

using bad form and you're not grinding

on the fifth rep go to six reps then go

to seven reps then go to eight reps and

when you finally get the weight that you

can get 10 reps

with when you can get 10 reps on an

exercise with a given weight without

grinding without having to use shitty

form to put up the 10th rep increase the

weight 5%

uh how much is 5% well if you can't do

math it doesn't matter throw throw 5 lbs

on for every 100 lb on the bar if you're

using 200 lb put another 10 on you're

using 300 lb throw 15 on real simple 5

lb for every 100 lb on the bar using 50

50 lb dumbbells or something for a curl

then then see if you can find some 52s

you can't find some 52s find some 55s it

is what it is Can't Sweat the Small

Stuff you repeat the same process till

you get to 10 reps

again drop back down to five work your

way back up if you keep doing this month

after month year after year using a

bunch of big heavy barbell movements or

weighted body weight movements throw it

in an isolation movement or two for your

your worst body parts you know

everyone's got some weak points could be

your calves it could be your biceps you

know it could be your rear delts if it

if it's lagging behind everything else

visibly throw in an isolation movement

for it easy problem solved just pick a

good isolation

movement uh you do this for a year

straight you do this for two years

straight a program like this and you

just keep doing that you're going to get

about as big as you can possibly

get without drugs especially if you do

it for three years straight you're not

going to get any bigger than that

program is going to make you without

drugs you're going to be big as for

a natural or for someone with your size

of frame uh what about Del loading what

about overtraining well that could be a

problem couldn't it every time you have

a joint that hurts in your body or a

connected tissue that feels inflated

your triceps start to hurt down here

your bicep hurts down here your

shoulders start to hurt a little bit do

a D Lo and when I say A D Lo I don't

mean D Lo that tricep Del load your

whole body anytime you feel nagging

aches and pain

start take one week and reduce all the

weights you do by 50% and cut the amount

of sets you do back if you do three sets

do two sets if you do two sets do one

set if you do one set don't increase

below one

but cut the weight 50% what does that

mean if you use 200 lb drop it to 100 lb

if you use 400 lb drop it down to 200

half

half you're using an oddball number just

get it close to half if you're using 365

just try to get down to about 170 180

somewhere close to half do that for a

week and then come back and repick up

where you left off you'll probably be

stronger your joints and tendons will

feel better now in spite of that you see

what I've just broken down for you guys

I've broken down for you guys with no

periodization involved a very simplistic

program that virtually anyone can use

and they will get a hell of a lot bigger

and a hell of a lot stronger if they

just consistently do that and they eat

enough food and get enough sleep no

complexity required why because complex

programming is for people seeking a 1 to

3% advantage in a competitive

environment competing against other

people who are also doing everything

that they can to

win uh furthermore truth be told if

you're in a competitive environment

you're probably using drugs on top of it

if you aren't don't expect to win you're

drug tested you need to understand

you're competing against guys who are

cheating they're probably going to beat

you you know what that's the real world

that's why this program isn't about that

this program was about people who are

not competing who just like you know

what I just want a very simple way to

get bigger and to get stronger I want to

get a lot thicker fuller bigger I want

everything in my body bigger I'm tired

of being small what can I do uh that

doesn't require me to do a bunch of math

and run blocks of periodization and have

to run a whole chart and table to figure

out what the hell I'm doing I just want

to go in and

lift done problem solved you can't get

any simpler than

that well you could you could do the

same thing you know with like a a one

one set rest paw and do the same thing

you can do that too um but that's a

little harder on some people a little

harder to recover from yeah you know

what come in and do this I don't care

what exercises you pick um I could make

recommendations based on a person but

you guys know my general

recommendations uh pick whatever

exercises fall into those categories

just make sure you're doing a major

barbell movement or weighted body weight

movement for every body part that every

body part has something that is the

primary mover

in and you know even then you're

probably not going to have lagging

points because guys will say well what

about my triceps really you get strong

as hell on a chest press and an overhead

press and an overhead

press I don't care whether it's a bench

press and a push press or weighted dips

and behind the neck presses if you get

strong on two of those every single week

you really think your triceps are going

to be lagging they might be but most

guys they won't

be and if they are guess what you can

throw up throw in a tri

extension

done you look at that with every body

part because you have an overlap of big

heavy compound movements that you're

progressing on every body part is going

to get hit as long as you pick a good

selection of five to seven really good

compound movements you're going to have

everything covered other than just a

couple of your personal genetic weak

points and when you find those isolate

them throw in a couple sets of 10 Reps

for them AG 10 reps your biceps slag

throw in some curls rear delt slag throw

in some rear delt flies or face pulls

problem solved weak point goes away just

got to give it enough time you got to

give it a few months so training doesn't

need to be complex you don't need a

custom program uh that's all you need

something like that basic progression in

the rep ranges and workloads that

generally produce fantastic hypertrophy

combined with good good strength behind

it focus on heavy compounds good

frequency progression

good form plenty of food plenty of sleep

you get

big well you'll get big by natural

standard you won't get big by internet

standards but uh most you probably

already figured that out by now uh but

yeah it's as simple as it gets and if

you have a period of time in your life

to where you can't do all that well I

need to back down I've got finals in

school I've got to work 80 hours this

week fine cut down to one set cut down

to one or two days of training a week

cut down to two days a week training uh

cut down to just one set of all

exercises you'll still grow off of that

you just won't grow as fast but you'll

still grow as long as you're

progressing simple as that all right

guys but that's really all I have to say

on that today I hope it's been

informative and I will talk to you guys

next

time