TRAINING ADD: TRICKS TO AVOID THE RABBIT HOLE
It's a rookie move that even the most advanced people in the gym make. Getting bogged down and wanting to jump from program to program, exercise to exercise and method to method in order to find the secret formula of gains.
Never mind the fact that when you do this, you only spin your wheels and risk the real possibility of overtraining as well as increasing the risk for burnout.
It's popularly called "Training ADD" and most gym goers have it to some degree. I know I do sometimes. It's actually almost natural thing. If you love training and love the gym, then you'll find a way to stay in there for awhile.
However, you have to reign things in and know that more is not better. So here's some simple way to combat training ADD and move forward in making in improvements in the gym.
1: Buy a pre-set program
There's a reason why guys like John Meadows, Chad Wesley Smith and others make a lot of money over e-books. It takes the thought process out of training for the most part. You have your program, percentages, exercises and assistance movements already laid out. This is great if you're easily distracted and need to focus in. While there are flaws with a pre-set program, it works well because you have stuff laid out for you. Just do it and go.
2: Train in a gym with limited equipment
While not an option for everyone, it's still an option for a great many of you. Not as much equipment means not as many options to veer off the program. No, not every gym is the S-4 compound in Ohio (training center for Elite FTS), Quads Gym in Chicago or Bob's Fitness in Bellevue, but most gyms have great equipment. You're going to have that diamond in the rough that simply won't allow you to do a ton.
3: Keep training economy at the forefront
What are the biggest "bang for your buck" exercises? Meaning, what movements affect the muscle the most and over the greatest area
Lets take legs for example:
Squats (and it's variations), leg press, stiff legged deads are pretty much staples that really it the hamstring and quads. After that, you have leg extension, single leg curl and maybe one or two more exercises that make up a very effective routine.
But what I want you to do is select only ONE exercise. Just one. After you select that one, add one more in, then an additional two. Those movements you select HAVE to apply pressure all over to the muscle you are training. That is your leg routine. Keep big exercises at the forefront with one or two isolation exercises.
4: Understand programming
Proper programming is an art. Everything, much like your physique, has to flow together and rather seamlessly. Understand that each week is supposed to build on top of each other and there should be little room for error. That will keep you in check when you want to train HIT Dorian Yates style and then high volume, Sergio Oliva style the next.
4: Have some discipline!
Look, training is great, it's fun, but you have to reign it in. You don't have to do every exercise in the gym for a particular bodypart to make improvements. If you get the urge to go crazy, talk yourself out of it and just stop. Keep calm and go home. The equipment will be there next week.
These are just some things to employ or think about next time you want be a bunny rabbit and hop from machine to machine.