Let’s be honest. If your training and nutrition look different every week, your results probably do too, and not in a good way.
Most people never reach their physical potential because they mistake activity for progress. They jump from programme to programme, exercise to exercise, and diet to diet. They think doing more, or doing something new, will get them there faster.
But the truth is, real physical change comes from repeating the right things. Not from doing everything, but from doing a few things exceptionally well.
1. Your Training Needs Repetition, Not Randomness
The body adapts to repeated stress. To build strength, add muscle, or drop body fat effectively, you need consistency. That means sticking with core movement patterns for long enough to progress them.
Build Your Training Around Three Key Lifts
Each training phase, usually four to six weeks, should centre around three primary movement categories:
Push (Upper Body Pressing):
•Incline Barbell Press
•Dumbbell Flat Press
•Overhead Barbell Press
Pull (Upper Body Pulling):
•Chin-Up or Weighted Pull-Up
•Barbell or Chest-Supported Row
•Cable Pulldown or Single-Arm Row
Lower Body:
•Trap Bar Deadlift or Back Squat
•Bulgarian Split Squat
•Romanian Deadlift
These are the movements you track and aim to improve. You don’t rotate them every week. You train them with intent, pushing for better execution, more control, and progressive overload.
Track What Matters
Progress tracking should be straightforward. Record your sets, reps, load, and tempo. Make notes on session quality and recovery. Let data guide your training, not your mood or social media trends.
2. Use Variety Where It Matters
Variety has its place. But it should serve a purpose, not become the focus.
Rotate Accessory Work to Strengthen Weak Points
Once your core lifts are set, your accessory work can rotate based on what you need to improve. If your bench press is stalling, you may need to target your triceps or improve scapular control. If your single-leg work feels unbalanced, perhaps you need more core stability or ankle mobility.
Each phase, adjust your secondary movements to support your progress on the main lifts. This adds novelty where it’s useful, without compromising your overall direction.
Fitness Sessions for Energy System Development
Conditioning is where you can get creative. Whether it’s sled work, row intervals, ski erg sprints, or circuit-based training, these sessions offer room to challenge different energy systems.
Even so, structure is key. A well-rounded plan will include aerobic base sessions, anaerobic threshold work, and low-intensity recovery movement. This variety is functional, not random.
3. Nutrition Should Be Repeatable
One of the biggest reasons people struggle with their diet is because they’re trying to eat like a food blogger, not a high performer.
You don’t need 28 different meals a week. You need a system that’s easy to follow and easy to scale.
Set up two or three reliable breakfast options. Build your lunches and dinners around a protein source, a carbohydrate, some healthy fats, and vegetables. Rotate ingredients if you like, but keep the structure consistent.
Snacks should be simple and functional. Protein shakes, boiled eggs, fruit, or yoghurt. Once you have this in place, tracking becomes easier, and results become predictable.
4. Recovery Comes from Rhythm, Not Hacks
Recovery isn’t about finding the latest gadget or supplement. It’s about what you do every single night and every single morning.
Prioritise a regular sleep schedule. Aim to be in bed and up at the same time each day. Avoid screens late in the evening. Keep your environment cool and dark. Support your recovery with consistent hydration, daily movement, and good food choices.
A simple wind-down routine will do more for your recovery than bouncing between new tools or inconsistent habits.
5. Simplicity Creates Results
If your plan feels chaotic, it’s time to simplify. Results don’t come from complexity. They come from consistent application of the basics.
Build your programme around key lifts. Adjust accessory work to address your weak points. Keep your nutrition structured and repeatable. Anchor your recovery in routine.
Simplicity isn’t boring. It’s effective. And it’s the foundation of lasting physical transformation.
So if you want help building a physique that works as well as it looks, get in touch! We’re 18 years or more into this craft of helping people build a resilient, goal driven body, one that thrives through longevity and strength!
All you need to do is drop me an email on Ollie@priority6.co.uk and we’ll set up a call to discuss your goals and build a long term plan!
OC