I've been in this strength and fitness game for a long damn time, and frankly, I gotta say it: y'all have lost your minds when it comes to training. We talk about science-based training, conjugate, periodization—all these terms—and somehow, the most critical component, common sense, has been completely thrown out the window.

An Analogy for the Madness

Let me give you an analogy. This morning, I woke up, shot AG1, got in the car, and drove to the gym to train. Simple. But if this were the strength and conditioning industry trying to "optimize" it, we'd be talking about:

  • Should I have backed the car in last night for a more optimal exit?
  • Exactly how many feet before the stop sign should I start braking? 10? 5?
  • What's the most optimal way to time hitting that yellow light?

There are answers to all these ridiculous questions, but the fact is, all I needed to do was drive the damn car to the gym. You can get so deep into the weeds analyzing every micro-step that you forget the basic act of driving.

Training: Lost in the Weeds

This is exactly what's happening in training. We're told to train hard, but not too hard; increase volume, but not too much; get adequate rest, but not too much. And if you're not recovering, you're told to jump into cold plunges, infrared saunas, peptides, and every other recovery "hack" under the sun.

We debate optimal RIR, RPE, intensity zones, muscle fiber recruitment, and shiny new supplements like methylene blue. These topics get clicks, dominate conversations, and flood social media. And all of it? That's the nuance.

The Card Analogy: White Space vs. Margins

Imagine holding up a card. There's an enormous expanse of white space and a thin black margin around the edge. That black margin is the nuance: RPE debates, periodization models, perfect timing, and minute technical cues. It's interesting stuff. I'll geek out on it, too.

But the vast white space? That's common sense. And for most people, that space is damn near empty. They've forgotten the basics because they're fixated on the margin.

Real-Life Gym Observations

I see it constantly. I was in a big commercial gym recently, just watching "normal" folks train. Middle-aged people doing quarter-reps on machines, not adjusting seats or weights, clearly having no clue about basic movement. Meanwhile, fitness instructors are walking around talking about dogs or RFK instead of showing the 58-year-old how to use a full range of motion.

Then you've got personal trainers timing sets with stopwatches—focusing on a pointless detail while the basic application is missing across the floor.

Maybe We're Failing

It makes you wonder. The obesity epidemic and health crisis are worse than ever. We're in the fitness industry. Maybe, using some common sense, we're failing. Maybe we need to change what we're doing and saying.

The Common Sense Principles

So, what are these magical, forgotten common sense principles in the white space? They're not sexy. You'll think, "Yeah, I know that." But be honest—are you doing them?

Consistency

How much time do you have to train each week? Two days? Three? That's how many days you train. Simple math. Stop looking for the "optimal" frequency from some guru and look at your schedule. Show up consistently based on what’s realistic.

Effort

Most people don’t train hard enough. We're scared of "overtraining," but for most, the real problem is not training hard enough. If you push too far, you'll know. You won’t recover for the next session. That’s common sense feedback.

Master the Big Compound Lifts

Learn the fundamental movements: squats, hinges, presses, pulls. You don’t need to be a technician unless you’re competing. But you need to know what the movement should feel like. If a movement hurts, try something else or strengthen the weak area. That's common sense.

Intentional Programming & Progressive Overload

Have a progression plan. Progressive overload doesn’t mean adding weight every session. Stick with a weight until it gets easier, then move up. If progress stalls, change something. Keep it simple.

Recovery and Nutrition

Are you recovering between sessions? If not, start with the obvious: sleep and nutrition. Are you getting at least 6-7 hours of sleep? Are you eating enough protein? Aim for 0.75-1 gram per pound. Stop chasing hacks. Cover the basics.

Self-Awareness

Why are you training? What’s your goal? Are you progressing toward it? If yes, don’t change your program just because it contradicts a trend. What works for you is common sense.

When the Nuance Does Matter

Yes, the nuance matters—but only after you’ve mastered the basics. When you're years in, when the white space is automatic, that’s when margin matters. Fine-tuning periodization, specific recovery modalities, or micro-level technique adjustments can make a difference.

Even the placebo effect of believing a certain nuance helps can work at that stage. But you earn the right to the margin by owning the white space.

Addressing Common Training Questions

Training Through Injuries

Don't rush it. Be patient. Find pain-free movements. Gradually work back using sound protocols. Common sense.

Older Lifters (50+) & MEV

Should older lifters do more than Minimum Effective Volume (MEV)? Depends on goals and time. If time is limited, MEV might be enough for maintenance. If there's more time and drive, then increase volume. Self-awareness dictates the answer.

Mental Performance (Getting "Zippy")

Don't get hyped if your form isn’t solid. High arousal states cost more recovery. Save it for top sets. Dial it up when the set demands it. Use common sense.

Dealing with Drama

Don't entertain it. Focus on what you can control. If someone’s toxic, the tough but right call might be to cut them loose. Drama passes.

Conclusion: Master the White Space

The industry overcomplicates training to gain attention and sell products. But the basics deliver results for 99% of people 99% of the time. Every master will tell you: focus on fundamentals.

Stop obsessing over the margins. If your consistency sucks, your effort is weak, your technique is sloppy, your program is random, and your sleep and nutrition are trash—no hack will save you.

Get brutally honest. Look at your training. Are you neglecting the big, empty white space? Fill that in first.

Master the common sense principles. They are simple, but they are not easy.

You know what to do. Now go do it.

Watch Dave rant on the topic here!