Want to get stronger? Keep it simple.

Today I came across the Instagram account of a fairly high-profile personal trainer (close to 100k followers and trainer of several professional athletes) whose profile mostly consists of people doing stuff like this:


Strength training is not complicated. There are nuances to proper technical execution of compound lifts, but don't be fooled into thinking that doing all kinds of weird and complicated stuff is more effective than tried and true heavy lifting.

It's worth noting that as motor complexity increases, force production decreases. In other words, your muscles can't produce as much force in an unstable environment as they can in a stable one. That's why it takes years of practice to be efficient with Olympic lifts, and why you can't squat as much standing on a BOSU as you can standing on a wood platform.

Complexity has an appeal because some gimmick can seem like the hawt new thang, but the best strength athletes in the world do the same basic lifts.

It's also worth noting that this trainer trains quite a few pro athletes. But research is pretty unequivocal in that this kind of junk doesn't actually translate into better sports performance, because sports performance is very motor-skill-specific. Specificity of training is a bedrock of good coaching, and doing junk like this will only make you better at doing junk like this.