The K*I*S*S* Weight Training Program
For men, there are hundreds of weight training courses out there, each one claiming it has a magic formula that will lead to great strength and/or a Mr. America physique. For women, there are an equal number of courses --- usually endorsed by a gorgeous starlet --- that promise a body-beautiful.
Think about this for a minute. Does it make sense? My answer is: “Not at all!”
There are only a handful of ways you can move your body; I call them "natural movements." Examples of natural movements would be pushing or pulling something. It only takes a limited number of exercises that include these movements to give you a complete well-balanced workout. It’s all very simple! There is no magic formula; no endorsements are necessary. All you need to know are what these natural movements are and what exercises you need to do to include these movements. Then you can pretty much design your own weight training course!
The K*I*S*S* Weight Training Program provides this information. In Part 1 of the book I lay out the concepts upon which a sensible well-balanced weight training course must be based. First, I give course templates that include all the natural movements. This automatically forces any course based on the templates to be well-balanced. Next, I describe the exercises that utilize the natural movements. In "cook-book" manner, you can insert some of these exercises into the templates to come up with weight training courses. There will be many course possibilities because there are many exercises that move your body in practically the same way. This opens up the possibility for great variety in your workouts; you will never get bored or stale when you follow this program.
A feature of the book are the comments I make on the merits of each exercise and how they should best be used in the course templates. For example, some exercises are best used as “main” exercises while others should probably play a supporting role. I also discuss compound exercises and isolation exercises and their roles in filling out the course templates. Finally, I go over the all-important issues of how many times to perform each exercise and when to increase the weights you are handling.
This program only requires you to exercise four days per week. Workout sessions are around an hour long. Using the “basic” course template, they will probably be less than an hour; using the “advanced” course template, they might be longer. So, it's possible to adjust your weight training courses from the bare minimum to one that will give you a very serious workout.
In the Part 2 of the book I give a number of “sample” weight training courses based on the course templates. I also make candid comments on each course concerning its strong and weak points. Even though the course templates will always produce well-balanced courses, some might be more effective than others or at least will be better-suited for a certain objective. You can use these courses as they are given or you can develop your own. Going through the sample courses will give you a very good feel for the wide variety of possibilities that are possible with this program. For example, you can configure a course to favor a particular objective such as body building, power lifting, or even Olympic lifting.
In Part 3 of the book I offer “advice” on many different subjects --- the result of over 50 years of experience and experimentation with exercise and diet. Some of the advice applies specifically to this program. However, most of it is applicable to any weight training or fitness program you might become involved with. Much of this advice relates to the problem of somehow making exercise a part of your lifestyle. This, of course, is the real objective --- or should be the objective --- of any good exercise or fitness program. I talk about many tricks that will help in making this happen. A point that I emphasize is that a person should never stop exercising. Even if he only does a minimal amount, it is still better than nothing.
As is true of all my programs, the K*I*S*S* Weight Training Program emphases a simple approach to weight training; there is no rocket science involved. People have been using the principles presented in this program for over a hundred years! Who wouldn't want to look like or be as strong as Eugene Sandow, a "strongman" from the beginning of the twentieth century --- or John Grimek, a weight lifter and undefeated Mr. America fifty years later. The point is that men (and women!) have been developing strong muscular bodies for a long long time and there was nothing hi-tech about their training methods. I believe that the information presented in the K*I*S*S* Weight Training Program captures the essence of the training methods they might have used.
You can download the K*I*S*S* Weight Training Program in eBook form for FREE here.
K*I*S*S* Blueprint for Fitness
K*I*S*S* Fitness Program
K*I*S*S* Fitness Program for Kids
Let Me Be Your Exercise Buddy!
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Equipment for the K*I*S*S* Weight Training Program
The key pieces of equipment for weight training are:
You really can't get by with less than this if you would like to be able to do all the standard exercises. There are actually other pieces of equipment that are nice to have. However, they aren't essential and you can certainly do with out them.
Concerning barbells, you will have to decide whether to buy a "standard" barbell set that uses a 1" bar or an Olympic style bar with 2" diameter rotating sleeves. The purpose of the sleeves is to allow the plates to turn freely when you rotate the bar. My opinion is that an Olympic bar is unnecessary unless you intend to do very serious Olympic or power lifting --- both of which are beyond the scope of the K*I*S*S* Weight Training Program. However, there is certainly nothing wrong with using an Olympic style bar and it does have a few advantages besides the rotating sleeves. Personally, I have always used a standard bar --- even for Olympic style lifting. I just added a few drops of oil between the plates and the bar to allow the plates to spin freely. This is the poor man's "Olympic" weight set!
It appears that the racks on most --- if not all --- high quality benches are set up for seven foot long Olympic-length bars. This also appears to be the case with squat racks. So, the racks that I recommend here will require a seven foot long bar, either standard or Olympic. Fortunately, it's possible to get a single rack that can be used for both squats and for bench presses. I've included buttons for two possibilities on the right. One has provision for spotting; the other does not. I strongly recommend the type that can spot you unless you will always be working out with someone else.
I've also added a button on the right for a seven foot standard bar as well as a button for buying additional standard weight plates. If you get a seven foot bar in addition to the six foot bar that comes with your original barbell set, you will need more plates. In my home gym right now, I have three bars and around 700 pounds of barbell plates. All of this isn't really necessary. It just makes life in the gym more convenient. I would reserve the seven foot bar for use with the racks and the six foot bar for other lifts that do not require the use of a rack.
You may be interested in making your own weight training equipment out of lumber. I have done this many many times and it is possible to make equipment out of lumber that is just as effective as commercially available equipment. Please see the page of this website devoted to plans and kits for more information on a number of essential pieces of weight training equipment built from lumber that I have designed and that can be purchased through this website.
A pull-up bar is an essential part of a "weight training" program even though most people will not do them with added weight (weight plates attached to a strap suspended from a person's waist). A pull-up bar (or a "lat machine") is necessary in order to do the very important movement of "pulling down" against a resistance. There is a lot of information on pull-up bars on the K*I*S*S* Fitness Program page of this website. There is even a video about my favorite which is the "All in One Stand Alone Pull-Up Bar." This particular bar also has a dip stand built into it so it takes care of the need for parallel bars or a dip stand too.
Finally, I've added a button on the right for a "lat machine." If you can afford one, they are a wonderful addition to a home gym! This appears to be a very good one...