I’ve been training for 16 years.  I’ve tried many different programs, set/rep schemes, you name it I’ve tried it!  My training philosophy has changed a ton over that time. For awhile, I followed trends and did workouts from the magazines when I first started.  It wasn’t until I purchased Bret Contreras’s program 2×4: Maximum Strength that my assumptions about training were questioned. I’ll admit, I was a bit skeptical when starting the program for a few reasons:

  1. The program consisted of 4 lifting days only.  Having grown accustomed to 5-6 training days a week, I felt that this wouldn’t be sufficient to reach my goals of getting bigger and stronger.  
  2. The total volume was very low and didn’t look like it was going to be very difficult.  

Despite doing less of everything across the board, my results were astounding.  Some of my accomplishments/results during the program include:

  • Adding an inch around my arms, legs and shoulders.  
  • 335 pound deadlift
  • 315 pound squat.  
  • 220 pound bench press
  • Finally filling out medium t-shirts!  

Now, I understand that these may not be your goals but the principle still applies.  Whether you’re focused on health, fitness or sports performance, follow a simple program built around the basics.  You don’t have to flog yourself in the gym to get results. Forget about those stupid #onmygrind Instagram posts, focus on what it takes to get results.  Hire a great coach like I did, and there’s nothing you can’t accomplish.

To your lifelong health and success,

-Demarco Crum, CPT

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