Type Fitness into google and hit search.The results? Well about 1,430,000,000 options are at your disposal.

Gain Muscle: 17,500,000.

Fat Loss: 231,100,000.

Muscular Strength: 4,130,000.

Unicorns: 3,180,000.

Increasing Productivity: 69,000,000.

Diet Advice: 114,000,000.

Get the point? There is an incredible amount of information available at your disposal when looking at ways to increase your fitness, become more efficient with your time, or find out what the big deal is with unicorns.

Here’s the problem: INFORMATION OVERLOAD

One of the biggest issues that people have with exercise is deciding who and/or what to listen to. One huge roadblock to physical fitness is the habit of program hopping.

The typical program hopper will read, read, read, read and BAM! A new workout regimen promising 6-pack abs, a big bench press, free money, and the agility of an NFL running back all in one. I should know, at one point I did it often.

Program hopper will ditch the Build Huge Biceps program from Muscle and Fitness that he followed for the previous 4 days for the next super program.


Program hopping is probably the worst, dumbest, most common mistake those looking to get into shape make.

“But Eric, I heard switching it up, keeping variety, and “muscle confusion” will help me grow bigger muscles even faster.”

STOP this train of thought now, or run full speed into the nearest fist you can find.

The body needs time to adapt to new stimulus. Often times the first 4-6 weeks the changes within one program are all due to nueral adaptions, or speeding up of nerve conduction within your body. After this initial adaption takes place muscular adaptions can truly begin, such as muscular hypertrophy.

Stop focusing on “kewl” new drop sets, advanced techniques, and every exercise variation known to man-kind.

Guys: Quit agonizingly arching your back trying to get your 10th curl with 25 lb dumbbells, learn to do a Freakin’Pull Up and train your deadlift. When you can do 12 pullups and dead lift 1.5x your body weight (2.5x bodyweight is ideal and qualifies you as a bad ass).

A US Marine Doing Pull-ups.

A US Marine Doing Pull-ups. (Photo credit: Wikipedia)

Girls: Stop doing the yes no machine for 30 rep sets to train your thighs. You can’t “tone” a muscle doing higher reps, you need to get stronger and clean up your diet to see muscle tone. Find a qualified coach (such as yours truly) and learn to deadlift. This will fry you backside and burn many many more calories than the good girl bad girl machine.

As you can see, lifting heavy does not turn you into a masculine behemoth.


INSTEAD focus on getting really, really, good at a few basic movements such as a squat variety, a dead lift variation, chin-ups, push-ups, rows, and presses.

There is a reason these basic exercises have stood the test of time: THEY WORK.

Find a basic resistance program, stick to it for at least 6 weeks (12 is better), work to improve your numbers each week, and build yourself a foundation and go from there.


About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at ericbachperformance.com for all consultations and questions

2 responses »

  1. Bezzymates says:

    Great info. I’m guilty of program hopping. I can never master the dead lift? Any tips??

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