Some Basic “How Tos” of Fitness Training

I want to share just a few principles that I’ve learned over the past few months that have drastically improved my weight training results. I’m writing this so that any male (I think the principles for ladies are at least a little different) who wants to follow my path will have these basic insights to get started.

I’ve enjoyed times when I was physically fit. I worked out regularly on a weight set when I was in high school. I worked out with a former Mr. America in college and learned a lot. I was able to do 1,000 pushups in four days in the week before I married Kim. So, I know the joys of being physically fit.

But life got in the way, and other than a rewarding years-long running habit, I let myself go. But now, as a 53-year-old, I’ve never previously experienced the results I am currently achieving in my new weight training habit. I am currently bench pressing a whole lot more than when I was in high school and college. And I know that I’m nowhere near the point where I will max out. The sky is the limit right now.

I half-heartedly joined a gym early last year (2023) and started to get back into weight training. But I was sporadic in my workouts. In May, I started trying to be more intentional about showing up 3-5 times a week for weight training. I did roughly 6-8 exercises every time I showed up. I saw some results, but my progress was reasonably slow.

Then, on January 5, 2024 (3½ months ago), I purchased Michael Matthews’s book “Bigger, Leaner, Stronger.” I immediately started implementing many of the principles I learned in that incredible resource. I can’t believe how quickly I am now progressing on my weight training journey.

For instance, here are just a few of the details of my benchpresses:

On May 1, 2023, I worked with 115 lbs on the bench press. I couldn’t go any higher. Yep, I was FLABBY!
On January 2, 2024, after 8 months of weight training, I only increased my benchpress weight by 45 lbs. I worked out with 160 lbs on this day.
Yesterday, April 17, 2024, only three and a half months later, and using Michael Matthews principles, I increased my benchpress weight by 80 lbs. I worked out with 240 lbs. I fully expect to be benching over 300 lbs by the end of the year if I can avoid weight-training injuries.

So, it took me 8 months to put 45 lbs on the bar. But after implementing some new principles, it took me only 3½ months to put 80 more pounds on the bar. This program really does work!

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So, if I were giving a brief “how-to” to a male just getting started, I would first encourage him to purchase Michael Matthew’s book that I mentioned above and try to understand its basic principles.

Then, I would encourage him to purchase another of his books: “The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months (The Bigger Leaner Stronger Series Book 2).” This book is more user-friendly and demonstrates how many of the exercises are performed. It also has 3-day/week, 4-day/week, and 5-day/week training plans. Pick a plan and follow it. I do the five-day plan and try not to skip even one day.

Michael Matthews’ program is counter-intuitive. When you want to develop muscles, it seems that you need to spend a couple of hours in the gym doing lots of exercises. However, using his principles, I only spend about 35 minutes a day (5 days a week) weight training.

Further, some suspect that you need to do three sets of each exercise with 8-12 reps. But the science reveals that if you increase your weight to the point that you can do three sets with 4-6 reps, you can develop muscle faster. Once you can do 6-8 reps, then trade off reps for weight. In other words, increase your weight by 5-10 lbs and lower your reps to 4-6. When you can do the exercise and increase your reps to 6-8, then increase the weight again and go to lower reps. In other words, you are continuously pushing the limits of what your muscles can do.

Also, you don’t need to do a lot of different exercises when you visit the gym each day. In reality, you will probably limit your exercises to four a day. For instance, on Mondays (Push Day), I only do:

Barbell Bench Press (3 sets / 4-6 reps)
Incline Barbell Bench Press (3 sets / 4-6 reps)
Slight Incline Dumbbell Bench Press (3 sets / 6-8 reps)
Triceps Pushdowns (3 sets / 6-8 reps)

One more essential is that in between each set, you need to rest for 3-5 minutes. (I usually rest for 3.)

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So, what about nutrition?

Less than an hour before I get to the gym, I ALWAYS consume a pre-workout drink. My choice is “Hyde Signature Preworkout” powder, which I mix with water. It gives me an energy boost and is supposed to help my muscles maximize the workout.

After each workout, I consume protein. My choice is “Body Fortress Whey Protein” in a glass of milk. I also try to consume at least 100 grams of protein daily, ideally through my meals (not more protein drinks).

I also add one scoop (5 grams) of Creatine Monohydrate (by Nutricost Performance) to my morning protein drink.

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With these basic principles, it typically just takes time, determination, and patience. Just commit to the process and keep doing it.

Oh, and one final thing! Sometimes, even weight training can get laborious and boring. So, I almost always have my earbuds in place when I’m at the gym. Instead of listening to music, I listen to podcasts to keep me distracted and make wise use of my time. I typically listen to a few of my favorites that keep me updated on what’s going on in the world: