Why Most Muscle Building "Systems" Are Overthinking It
I wasted three years of my life following every muscle-building "system" that promised to crack the code.
You know the type. The ones with fancy acronyms, color-coded spreadsheets, and enough complexity to make a rocket scientist weep. I jumped from program to program like a fitness ADD kid in a supplement store.
Then I stumbled across Tom MacCormick's P.B.S. framework recently. Primer, Building, Solidification. Twenty-one weeks of structured progression that he swears will get you into "photoshoot shape."
And honestly? It sounds pretty solid on paper.
But here's my problem with it — and with most "revolutionary" muscle-building systems that flood our feeds every month.
The Complexity Trap
Don't get me wrong. MacCormick knows his stuff. The guy's got the credentials, the client results, the whole package. But when I see another multi-phase system promising to solve anabolic resistance through strategic periodization, my BS detector starts buzzing.
Why? Because I've been there.
I've followed the 12-week transformations. The periodized powerbuilding protocols. The "scientifically optimized" hypertrophy phases. Each one more complex than the last, each one promising to be THE answer.
Most of them worked... for about six weeks. Then life happened. Work got crazy. I missed a few sessions. Suddenly I'm three phases behind schedule and the whole system falls apart like a house of cards.
Here's what nobody talks about: complexity is the enemy of consistency. And consistency beats perfection every single time.
What Actually Builds Muscle (Sorry, It's Boring)
After spinning my wheels for years, I finally accepted a harsh truth. Muscle building isn't rocket science. It's not even that interesting, honestly.
You need three things:
- Progressive overload over time
- Adequate protein and calories
- Consistent training frequency
That's it. Everything else is just noise designed to sell you something.
The human body doesn't give a damn about your periodization chart. It responds to stimulus and adaptation. Challenge it progressively, feed it properly, let it recover. Rinse and repeat for months and years.
Not weeks. Not phases. Years.
The Real Problem With Anabolic Resistance
MacCormick talks about anabolic resistance — the idea that your body adapts to training stimuli and stops responding. It's a real phenomenon, but here's where most people (and programs) get it wrong.
They think you need to completely overhaul your approach every few weeks. Switch from high volume to low volume. From strength focus to hypertrophy focus. From barbells to dumbbells to machines to resistance bands to standing on one leg while juggling kettlebells.
Okay, maybe not that last one. But you get the point.
The truth? Small adjustments work better than dramatic overhauls. Your body doesn't suddenly become immune to squats after eight weeks. It just needs a slightly different challenge.
Add weight. Add reps. Add sets. Change the rep range slightly. Swap one exercise for a similar variation. That's usually enough to keep progress rolling.
My Anti-System System
Here's what actually worked for me after years of program hopping:
Phase 1: Learn the Movements (However Long It Takes) Forget about phases and periodization. Just focus on getting really, really good at the basic compound movements. Squat, deadlift, bench press, overhead press, rows.
This isn't a six-week phase. It's an ongoing process that never really ends. I still work on my squat form after eight years of training.
Phase 2: Progressive Overload (Forever) Once you can perform the movements safely and effectively, your only job is to gradually make them harder over time. Add five pounds to your squat this week. Get one extra rep on bench press next week.
Track it. All of it. Weights, reps, sets. If you're not tracking, you're probably not progressing.
Phase 3: Consistency (Also Forever) Show up. Even when you don't feel like it. Especially when you don't feel like it. Bad workouts still beat skipped workouts.
The gym doesn't care about your motivation. It only cares about your attendance.
That's my system. Not very sexy, is it? No fancy acronyms. No revolutionary phases. Just showing up and gradually getting stronger.
Where Most People Screw Up
I see the same mistakes everywhere I look:
Mistake #1: Program Hopping Spending two weeks on a program, not seeing dramatic changes, then switching to something else. Your body adapts slowly. Give programs time to work.
Mistake #2: Perfectionism Paralysis Waiting for the "perfect" program before starting. Or quitting when you can't follow a program exactly as written. Done is better than perfect.
Mistake #3: Ignoring the Basics Chasing advanced techniques while neglecting progressive overload and consistency. You don't need drop sets and rest-pause training if you're still struggling to add weight to your bench press.
Mistake #4: All-or-Nothing Thinking Believing that missing a workout or eating poorly one day ruins everything. Progress isn't linear. There will be setbacks. The key is getting back on track quickly.
The MacCormick Reality Check
Look, I'm not saying MacCormick's P.B.S. framework is bad. For some people, having a structured 21-week plan with clearly defined phases might be exactly what they need. Structure can be motivating.
But ask yourself honestly: Are you the type of person who thrives with complex programming? Or do you tend to overcomplicate things and then get frustrated when real life interferes with your perfect plan?
If you're in the second camp (like I was), you might be better off with a simpler approach. Pick a basic linear progression program. Stick with it for six months minimum. Focus on adding weight to the bar and eating enough protein.
Boring? Absolutely. Effective? You bet.
Making It Work in Real Life
Here's how to actually implement this anti-system approach:
Week 1-4: Foundation Building
- Pick 4-6 basic exercises (squat, deadlift, bench, row, overhead press, maybe some curls because you're human)
- Start with weights you can handle easily
- Focus on form and consistency
- Train 3-4x per week
Week 5+: Linear Progression
- Add 2.5-5 lbs to lower body exercises each week
- Add 1-2.5 lbs to upper body exercises each week
- When you can't complete all prescribed reps, repeat the weight next session
- After 2-3 failed attempts, deload 10% and build back up
When Progress Stalls:
- Check your sleep and nutrition first
- Consider adding volume before changing exercises
- Make small adjustments, not complete overhauls
- Remember that progress slows as you advance
Real Talk About Expectations You're not going to transform into a Greek god in 21 weeks. Or 12 weeks. Or whatever timeline the latest program promises. Meaningful muscle building takes years.
But if you stick with the basics for a full year? You'll be shocked at the difference. Not because you followed some revolutionary periodization scheme, but because you actually stuck with something long enough for it to work.
The Questions You Should Ask Yourself
Before you invest in any muscle-building system — whether it's MacCormick's P.B.S. framework, my anti-system approach, or anything else — ask yourself these questions:
- Can I realistically stick with this for six months minimum? If the honest answer is no, find something simpler.
- Does this program focus on progressive overload? If it doesn't have a clear plan for gradually increasing difficulty, run away.
- What happens when I miss workouts or can't follow it perfectly? Life will interfere. How does the program account for this?
- Am I choosing this because it's effective or because it's new and exciting? Novelty is tempting, but effectiveness is boring.
- Have I given my current approach enough time to work? Most people switch programs every few weeks. Try switching every few months instead.
Look, I get it. Simple doesn't sell. "Just add weight to the bar consistently for two years" doesn't sound as appealing as "Transform your physique in 21 weeks with this revolutionary P.B.S. system."
But here's what I wish someone had told me eight years ago: the best program is the one you'll actually follow consistently for months and years.
Everything else is just marketing.
Your Next Steps
If you're still reading this, you're probably wondering what to do next. Here's my advice:
Option 1: Go with MacCormick's approach if you genuinely thrive with structured, multi-phase programming and have a track record of following complex plans long-term.
Option 2: Try the simple approach if you tend to overcomplicate things or have struggled with consistency in the past.
Option 3: Hybrid approach — Take the basic principles from any good program (progressive overload, consistent frequency, adequate volume) and apply them without worrying about fancy periodization.
The choice is yours. But whatever you choose, commit to it for at least six months. Give it a real chance to work.
And remember — the muscle you build slowly and consistently will stick around a lot longer than the muscle you chase with the latest revolutionary system.
What's your experience been with complex vs. simple programming? Have you found success with structured phases, or do you prefer keeping things basic? Drop your thoughts in the comments — I'm genuinely curious about what's worked (and what hasn't) for other people who've been down this road.
