Simple Workout Routines
Does your training pass the KISS test? These simple workout routines show you how.
KISS with Confidence
KISS is much more than a catchy sounding acronym. The "Keep it simple, stupid" principle can also become an invaluable training tool when you are looking to avoid being overwhelmed or intimidated by unnecessary complexity.
Want an example of how this principle can help you? KISS can help put into practice strength training routines that are effective, uncomplicated - and most importantly - simple.
Below is a KISS routine you might want to try:
Workout 1: Squat
Workout 2: Bench Press
Workout 3: Bent-Over Barbell Row
Or how about one of our favorites? Then try this:
Workout 1: Deadlift
Workout 2: Dip
KISS Training Targets
Is muscle growth your goal? Then keep your reps between 5-8 and your rest periods short (30-45 seconds or so). This is important specifically for muscle gains, because you really don’t want to rest enough for your ATP to be fully replenished in between sets.
Is strength your target? Then your reps can be kept between 3-5 and your rest periods long (2-3 minutes). As discussed in a previous post, low reps with heavy weights and lots of rest in between sets is best for strength gains.
And what about sets? Pucker up and shoot for 2-5.
KISS Performance and Progression
Only train to technical failure - this means each repetition is performed with good form and you avoid ugly grinding reps at all costs. Why is this important? To borrow an old saying from bodybuilder Lee Haney, you should "exercise to stimulate, not annihilate your muscles"; so a good rule of thumb is to always keep a rep in the tank and practice perfect form.
And what about progression?
Once again we follow the KISS principle and keep things really simple. How does this sound? Add iron to your bar when your first heavy set begins to feel easy.
How much iron? Two to five pounds is fine. If you goof and miscalculate, then your reps - and exercise form - will soon let you know.
This is TOO Simple to Work, Isn't It?
No. Not at all. Oftentimes, the simplest way is the most efficient way...
Or, to quote Renaissance artist Leonardo DaVinci, "Simplicity is the ultimate sophistication".
So don't be afraid of doing less. Since super-abbreviated training and simple workout routines
has helped everyone from novice beginners to some of the strongest men in history, you will find yourself in excellent company!
Photo by Beverley & Pack