Why following different advice is counterproductive at your novice-intermediate phase

We have all been there, we want to get in shape and we want to get in shape fast. Well, if you consume a lot of fitness information, different workout programs, progression schemes, lots of different exercises this can be a problem.

If you want to know why, keep reading.



I remember going online for the first time back in 2010 for fitness advice,  i already had a huge interest and was going to the gym regularly. When i saw all the information available i was really chocked to see the power of the internet. Well, unfortunately internet nowadays has better information that it used to have. Back in the days a lot of myths and fitness gurus still believed in a lot of nonsense like eating 2.5 grams of protein per pound of body weight and no eating after 6 pm. You are lucky to find sites like this one right now.

Online fitness has evolved and now we have a lot of great people giving advice. For me i jumped straight into a bro split consisting on higher reps and the same program required me to take fish oil, whey protein, casein protein, glutamine, CLA, Beta Alanine, Creatine and a lot more supplements. I did make a tiny bit of progress with that program thanks to the increased volume and newbie gains. At that point i started to change my program and the advice i took from someone every 2 weeks. It was crazy! One guy said the bench press was necessary, one said that dumbbell bench is better, some said that incline pressing is the only thing to do, others that you need to deadlift, some others said dead lifts weren’t necessary. Thanks to changing my exercises and programs every week i didn’t made progress like i should in 2 years. I ended up with little to no gains thanks to listening to too many gurus. This doesn’t mean you should do the same thing forever, but for me it was counterproductive.

My advice is this:

If your program emphasizes compound lifts with progressive overload and a solid nutrition plan. Stick to that program or at least with the basic lifts that program has. You can still listen to a lot of people, but stick to your program until you have made solid gains and you are at least somewhat happy with how you look. My advise is focus on the bench, squat and pull-ups no matter what, you can still include accessory exercises and variety in those but if you progress in your compound lifts you won’t stop your gains.

Make sure that you stick to the plan you are following, you will always find a guy or a study that claims a better frequency, a better exercise selection or a better training volume. Nowadays you will be tempted to buy the ultimate program that people are getting results in 30 days. Its BS, if it is real it does not mean that will happen to you. The only muscle building secret is to expose your muscles into a new training stimulus with progressive overload. If you are still not an intermediate or advanced lifter, focus on increasing the weight in compound exercises, you can worry about chasing the pump and fancy training techniques later. Follow this advice and you will be surprised how well it works to stick to a routine for a good period of time.

Do you have any experiences with this? Let me know in the comments.


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