Exercise Selection and Program Variety

Like they'll use like in 12 months, they'll use like 15 different types of squats and you never really get good at one. So it's like, OK, if you're going to change the squat, that's fine. But let's just change a small little detail because the body is real simple. It's like when you're doing a squat, you sit down, you stand up. I mean, obviously more technical than that. But if you're constantly changing from like a quad squat to a cyclist squat to a wide stance squat to a hills elevated squat to a box squat to a low bar squat, high bar squat over it, you're changing all these things. You never really get good at that. I think a lot of coaches are scared to keep the same fucking exercise in because they think their clients don't know what they're doing. But the fact is, if you're constantly changing all these exercises, you're constantly having to relearn what weight you're supposed to use at that rep range. And you're better off just doing a basic triple flexion, triple extension, or you get triple flexion, hinge, knee flexion, single leg. You're better off doing that repeatedly for 12 months straight and maybe just moving the rep ranges around a little bit than you are using 12 different fucking squats in a year. I totally agree. And I think it's important for people to hear that who are clients, because sometimes they'll either get bored, which I don't understand, because if you're progressively, you know, adding weight, challenging yourself and then going up like that's exciting. So then that could mean, Hey, confront the fact that you may not be training as hard as you think you are, because if you're getting bored, obviously something's not challenging anymore. Um, and then sometimes like the, the people that do ask if the exercises are going to change are the clients who are coaches. And I'm like, but they don't, you guys don't, you know, that I remember years ago, and this is back in like, Oh my God, it had to be like 2007 or eight, when when I first started doing online training like way back in the day the OG like I had a guy and he was he's a high level guy he's a really high level guy now and I remember I had him doing the same back squat for four programs in a row so it had been like four or five months of back squatting and he goes hey man I don't think this is going to work out why not because you haven't changed my squat in like four or five months and I go okay he goes yeah aren't we supposed to change like angles and all this i go but your squat you keep actually your squat keeps getting better and you keep putting more weight on it why the fuck would we change this out when it's working like that doesn't make any sense yes makes no sense are you working do you want to be entertained or do you want to fucking do you want to get jacked yeah so so you're right it is the it is the coaches It is. And I'm part, I'm part the blame for what I used to teach, you know, that over a decade ago is we told people that you always got to change your stance or change this. You don't, you need a lot of repetition of efforts. Strength is a skill. If you want to get good at this, you have to find the lifts that work with your body and hammer those, especially for physique, because it's specific to a goal of changing your body, get really good at this one movement. And it's like, okay, this squat actually works perfect for your body type and the way you're built in your orthopedic profile. Why would we, why would we deviate from that? Like we can change a lot of different loading parameters. We can do rest pause. We can add a long eccentrics to weight release. We can do a lot of cool stuff with that same movement and not even change it for four years. I mean, go look at, look at weight Olympic weightlifters. What are they? Front squat, back squat snatch clean and they've got accessory work but if you've ever competed in or or at least trained for a significant period of time with olympic lifting you are going to do a lot of snatches a lot of cleans and yeah you might do them from different positions yeah but there's not there's well there is massively technical different things from a full snatch than like a snatch from hang or blocks but it's all the same it's all the same exercise just done from different positions there's no reason to get really fancy and start adding a Bosu ball under each foot while you're snatching or adding chains at the bar when you're snatching which would be fucking retarded anyways but there's no reason to change basic foundational shit if that's what's working but a lot of people they get I'm of that opinion that you are like if you're getting bored with your training your priorities and your perception is skewed not on your goal and the results but on having fun in your training and that's, that's okay. But there's no reason to, if you either want to be entertained or you want to fucking get excellence. And sometimes get getting excellence in anything is a real fucking boring tedious fucking process that you want to build a business It the same repetitive shit done every day foundational business stuff every fucking day for a long fucking time You want to, if you want to build your body, it's the same repetitive bullshit for a very long fucking time, which is why you don't see that many awesome physiques because they just get bored and they want, they want to be entertained. They don't want to fucking put it into work. well people will comment and they'll be like oh my god you're back ally and i'm like okay so you see me post pull-up videos like almost every day because you had me doing pull-ups in every single phase granted sometimes it was different variations but it's like how could i get bored when i have loaded pull-ups i have eccentrics i've got a concentric that's like two seconds like those were rough and then the archers was like i don't even know what the fuck but like, you know, underhand grip, overhand grip. Like there's so many ways to tackle that, that it's like, how is boredom a thing, but that's what you have to do to, to build that. And I think it's, it's embarrassing that my squat and my deadlift are so close together, but we know that my deadlift is a weak point. So what am I going to be doing a lot of posterior chain? And my bench is amazing, which I love to bench. So yeah, I need some help with my, uh, deadlift. That doesn't mean that we're going to be doing like random single leg hopping hip extension shit that like makes no sense it's this is yeah