Big Rocks, Pebbles, And Sand: Simple Programming For Lasting Gains

In life, business, and training, the rule to succeed is simple: prioritize what's important, and get rid of the rest. No one wants to waste their time in the gym. Get in, do what you need to do, and get out!

Ask any seasoned lifter what's important, and they'll tell you to squat, deadlift, press, and pull. Every program should contain some form of those compound movements where heavy loads are used and multiple joints come into play.

But are they all you need? Definitely not! You also need smaller, lighter movements to bring up weak links, maintain or improve balance, and to fill the gaps that lurk between the big rocks.

The question, of course, is how to have all the benefits of big and small moves, in the same program, at the same time. Here's how to do it.

Big rocks, pebbles, and sand

To start, set your workout schedule for four days a week—and stick to it. For most individuals, training once a week is useful for maintenance only, twice a week works for strength gains but no...

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