The "Shut Up and Lift" methodology: Simple, effective strength training without the industry garbage.
Progressive Overload Is Everything
Getting stronger means one thing: lifting more weight over time. Not "muscle confusion." Not "feeling the burn." Not switching programs every 6 weeks. Just consistently adding weight to the bar on the fundamental movements.
Three exercises form the foundation: squat, bench press, and deadlift. These compound movements work the entire body and allow for the heaviest loads.
You don't need 17 exercises. You don't need complex exercise selection. Master the basics first. Everything else is noise.
Every training session, you try to do more than last time. Add weight to the bar. Add a rep. Add a set. Progress is measured in numbers, not feelings.
For beginners: Add 5 lbs to the bar every session you complete all your reps. It's that simple. No complicated periodization needed yet.
Three days per week. Every week. For months and years. The program that you actually do consistently will always beat the "perfect" program you do sporadically.
Miss a workout? Pick up where you left off. Don't restart the program. Don't switch to a new program. Just keep going.
This is the foundation of the "Shut Up and Lift" methodology:
Day A:
Day B:
When you complete all sets and reps with good form, add 5 lbs to the bar next session. That's it. No overthinking required.
We're focused on strength, not hypertrophy splits or muscle isolation. Building strength builds muscle, but that's not the primary goal.
This is beginner programming. Elite powerlifters need advanced periodization. Beginners need simple linear progression.
We don't do box jumps, battle ropes, or constantly varied workouts. Getting strong IS functional. Everything else is accessory.
There's no perfect program. The optimal program is the one you'll actually follow for years. That's this one.
No decision fatigue. No analysis paralysis. You know exactly what to do every training session. Show up, lift, add weight. Repeat.
Squat, bench, and deadlift are proven strength builders. They've worked for decades. They'll work for decades more. No gimmicks needed.
Three days a week fits into real life. You can train consistently for years without burning out. Sustainability beats intensity every time.
Progress is objective. Did you add weight to the bar? Yes or no. No subjective "feeling stronger" nonsense. Numbers don't lie.
Eventually, you can't add weight every session anymore. That's normal. You're no longer a beginner—you're an intermediate lifter.
At this point, you need:
That's where coaching comes in. I can program for intermediate and advanced lifters too. But milk the beginner gains first.
Learn About CoachingFor beginners? It's more than enough. These three movements work your entire body. Adding more exercises just dilutes your focus and recovery. Master these first, then worry about accessories.
Squats and deadlifts work your core harder than any ab exercise. Your arms grow from pressing movements. If you must add accessories, do it after your main work. But they're not required for beginners.
For beginners adding weight every session? It's plenty. More volume doesn't mean more progress. It often means less recovery. Train hard three days, recover the other four. That's the formula.
That's exactly the problem with the fitness industry. They've convinced you that complicated = effective. The truth? Simple works better because you'll actually stick with it. Try it for 3 months and see.
Get the book to learn the full methodology, or work with me directly for personalized programming and coaching.