Back in the day, the primary focus and reason for weight training was to get stronger. Just think about that for a second. That’s a much different reason than why people join gyms in this day and age. For whatever reasons, the focus has undoubtedly shifted from getting stronger to just looking better.
Brooks Kubik’s book “Dinosaur Training” touches on this topic perfectly:
“…they always looked better as a result of their training, but gains in appearance were viewed as a natural by-product of training for strength. You trained for strength and ended up looking better as a by-product of your strength training. You didn’t train to look better.”
There is absolutely nothing wrong with wanting to look good. It’s nice to feel confident in a swimsuit, in your clothing, and when you’re naked. But my concern is that most people focus too much on looking good, and that solely drives their weight training goals. Here’s something most people fail to realize, and it’s the driving force behind Fat Loss Detour: if you focus your efforts in the gym on getting stronger and improving your performance in big, compound exercises, while eating smart consistently, your physical appearance and body composition will change for the better. Yes, it really is that simple.
My main focus in the gym is not on “toning up” or “shaping” my body; it’s on getting stronger. My priority is to either put more weight on the bar or perform more reps with the same weight. Focusing on these two things will force my body to change for the better aesthetically without me directly intending to do so. As long as I’m eating properly and resting, my body composition will continue to improve.
Training for strength is also much more motivating and enjoyable than simply training to look good. Think about it: What’s more motivating? Setting a new personal record in the deadlift, or just going through the motions of a workout hoping to see some changes in the future? Training for strength brings tangible progress, making the entire experience more rewarding.
When I tell people to train “heavy,” I mean using as much weight as possible for a given exercise with perfect form. It doesn’t matter if you’re doing triples on the deadlift or 10 reps on overhead presses. Just make sure you’re working very hard with whatever weight you’re capable of using. The exercises that will make you stronger and look better are the basics: squats, deadlifts, presses, rows, chins, and dips. These compound exercises deliver the greatest results in the least amount of time.
If you train hard, increase the weight you use, and stay consistent with these basic exercises while eating smart, you’ll achieve a body that most people only dream of. Compound exercises are effective because they work multiple muscle groups at once, leading to better overall strength and aesthetics. Isolation exercises like triceps kickbacks and leg extensions are not nearly as effective as the basics.
Training hard and heavy with the basics is your ticket to a better-looking body. This approach works for both men and women. Contrary to the fear of getting “enormously big,” heavy lifting with basic exercises results in a toned and well-defined physique. Women who lift heavy look better than those following typical “women-friendly” workouts found in magazines and TV shows.
Bottom line: whether you’re a man or woman, training hard and heavy with basic exercises works. It’s a surefire way to make progress in the gym, transforming your body through improved performance in these essential movements. Combine this with smart eating, and you’ll build not only a great-looking body but a strong one as well. There’s no secret club for hard and heavy training with basic exercises—just proven results. If you want to see real changes, you’ll need to work hard on the basics.
