Combining the phrases “power” and “straightforward” appears like an oxymoron. Whether or not demonstrating, displaying, or training power, the phrase ‘straightforward’ doesn’t often come to thoughts. Vital, sure; straightforward, no. The Easy Strength 40-day program was created by Pavel Tsatsouline and popularized by Dan John, each of whom recommend that power is straightforward to realize.
How can power be straightforward? The straightforward elements of this 40-day program are selecting the workouts and weights you’ll use. You choose solely 5 workouts: a hinge, a press, a pull, an influence transfer, and a core train. Then you choose a weight you may raise simply as a result of the objective right here is to by no means miss a rep all through these 40 days.
However is it actually that straightforward? Right here, I’ll delve into the main points of the Simple Energy program to find out if it’s the proper match for you.
Simple Energy Program Origins
When Dan John first contemplated Simple Energy, it wasn’t a elaborate new system; it was a return to the fundamentals. The thought originates from the Russian approach, which views power as a trainable ability. As a substitute of maxing out, you repeat the identical handful of massive lifts typically, hold the reps low, and all the time depart the gymnasium feeling like you can’ve accomplished extra.
John teamed up with Pavel Tsatsouline, the kettlebell legend, to place these concepts into the e book Simple Energy: Easy methods to Get a Lot Stronger Than Your Competitors—and Dominate in Your Sport—revealed in 2011.
This e book popularized the “40 exercises” method: choose 5 actions, practice them virtually each day, by no means grind to failure, and watch your numbers creep up virtually effortlessly. The great thing about it? You get stronger with out crushing your self. That’s why the 2 power icons designed Simple Energy for athletes who wanted extra horsepower within the weight room however couldn’t afford to limp into apply. Now it’s a go-to for lifters who desire a sustainable power program.
Simple Energy Program Tips
You do 5 actions in straight set style for 5 exercises per week over eight weeks. The train alternative is as follows.
- The Hinge: You select from a Typical deadlift, Romanian deadlift, Lure bar deadlift, or Suitcase deadlift.
- The Press: Your selections are from these barbell bench press variation, dumbbell ground press, overhead press, or push press.
- The Pull: The next selections can be found—pull-up or chin-up, inverted row, face pull, cable row, and lat pulldown.
- Energy actions: Embody the kettlebell swing, kb snatch, soar squat, soar lunges, and med-ball slams.
- Core: Ab rollouts, Russian twists, lifeless bugs, and hanging knee raises.
The train order is as follows:
- Hinge
- Press
- Pull
- Energy
- Core
You do two units of 5 reps for the primary three workouts, resting a minimum of two minutes between units. The purpose is to decide on your weight conservatively and never work as exhausting as doable, since you’ll repeat it time and again. Sure, you wish to raise with effort, however there are not any lacking reps or lifting to failure.
For the ability actions, you’ll carry out 20 to 50 reps, breaking it up as you see match. For instance, in case you do kettlebell swings, you’ll carry out both two units of 10,15, 20, or 25 reps. The core motion consists of 1 set of 5 repetitions.
Who’s Simple Energy Program For?
In case your main objective is constructing muscle, or in case you love chasing PRs, Simple Energy shouldn’t be for you. It’s about regular, virtually boring progress, not huge pumps or ego-lifting.
Right here’s who advantages most from this program:
Lifters Who Want a Break From The Grind
In the event you’ve already constructed a power base however really feel burned out by high-volume coaching, Simple Energy is a breath of contemporary air. The low reps and submaximal loading let you rebuild your power groove with out frying your nervous system.
Athletes With Competing Calls for
This system helps athletes construct power whereas staying contemporary for apply. Soccer gamers, grapplers, or anybody concerned in sport-specific coaching will discover the each day, low-fatigue routine retains them sharp within the weight room and ready for sport day.
Busy Adults Who Need Energy
Not everybody has time or restoration capability for hour-long exercises. Simple Energy is well-suited for lifters with demanding jobs, households, or unpredictable schedules, because it delivers constant progress with exercises that not often exceed 40 minutes.
Older Lifters On the lookout for Longevity
As a result of this system avoids grinding units, failure, and pointless fatigue, it’s joint-friendly and sustainable. Lifters of their 40s and 50s, typically excel on this fashion, reaching regular power features with out overexertion.
Professionals & Cons of Simple Energy
There isn’t any such factor as the right program; only a higher time to do this system, relying on the place you might be in your lifting journey. Right here’s a professional and con checklist so you may enter this program with eyes large open.
Professionals of Simple Energy
- Conservative Loading: You solely enhance weight when it feels straightforward. There’s no grind, no missed reps, and no ego lifting. This no-grind method retains restoration easy whereas nonetheless stacking regular progress.
- Resolution-Free Coaching: When you lock in your 5 actions, there’s no psychological power wasted on “what ought to I do at the moment?” You stroll in, get it accomplished, and transfer on together with your day.
- Grooves Good Approach: Repeating the identical actions for 40 periods sharpens kind. If one thing feels off, you’ll discover—and repair it, as a result of you already know precisely what good reps really feel like.
- Brief, Manageable Classes: Most exercises clock in round 35–40 minutes. In comparison with lengthy hypertrophy or powerlifting periods, that’s a time win.
Cons of Simple Energy
- Frequency Barrier: Training 5 days per week for eight weeks isn’t real looking for everybody. Even when periods are quick, that’s nonetheless a big time dedication.
- Freshmen Could Battle with Load Choice: Figuring out how a lot weight to begin with and when to extend it’s a ability that requires apply and expertise. Superior lifters often nail this. Freshmen? Not a lot.
- Lack of Selection: Performing the identical 5 lifts for 40 exercises can lock in method, however it will probably additionally turn out to be stale. In the event you thrive on selection, the monotony could flip coaching right into a grind.
- Threat of Overuse: Whereas the hundreds are conservative, repeating the identical motion patterns typically carries a small danger of overuse irritation—particularly in case your restoration isn’t on level.
40 Day East Energy Exercise Instance
Having accomplished this program final 12 months, selecting your beginning weight on day one may be difficult. My recommendation is to put aside your ego and never take into consideration what you often raise for 5 reps. If there’s the slightest wrestle together with your first set of 5, take some weight off the bar. There’s loads of time to place it again on once more.
Make sure you hold observe of the hundreds you raise and the way they really feel, so you already know when to extend the load. Joyful lifting.
- Lure-Bar Deadlift
- Barbell Bench Press
- Weighted Chin Ups
- KB Swings Or Med Ball Slams
- Ab Rollout
That wasn’t so exhausting, was it?
