How to Structure Your Workouts

Which is better..? Working out in the gym 5 days a week or 2 days a week? Running everyday or once a week? Should we be hitting squats and deadlifts in the same day? Are free weights better than machines? Should you rest between sets or just stick to high intensity interval training (HIIT)? The short answer: there is NO ONE PERFECT way to workout. I will address these topics and more and help YOU chose what is right for YOU. Your current fitness level, workout time/equipment available, career, family, sleep, and mood can all play a factor on how to structure your workout programming.

We could talk for hours about the different styles and options for working out and programming training. I will start by saying that everyone should be hitting some type of resistance training 2 times per week (minimum). Resistance training can be hitting the weights, sled pushes, pilates, resistance band work, and much more. It comes down to being able to load our body, muscles, and joints safely to progressively make them stronger! After all, we only get one body in this life, let's use/strengthen it efficiently!

I like to think of our "in gym" time as a teaching and learning experience. We teach our muscles how to contract properly. We teach our bodies how to adapt and overcome limitations. We learn that with proper movement patterns we can reduce aches & pains WHILE sculpting the body that we desire! Yes, we want to work hard and become better than we were last week, last month, last year. But we should have a plan. And we do not want to brutally beat ourselves down every session. Every workout should be a step in the right direction. Every workout should make our lives better. It should build our confidence up so that it transfers to better running, hiking, skiing, biking, golfing, playing with the kids, or ANY other "out of gym" activity!

First things first: what is YOUR goal? If your goal is purely to add muscle then adopting a split body program may be beneficial. For example: chest & triceps Monday, back & biceps Tuesday, legs Wednesday, arms and core Thursday, then maybe full body Friday. It is easy to keep track of which muscles you have hit and easy to measure progress. But maybe you don't have 5 days a week to hit the gym. Maybe you become too EXCESSIVELY sore from hammering only 1-2 muscles groups per day. This style has been a staple in the "bodybuilding" world because it is easily adaptable. Not seeing the pec gains you want? Then add some more chest work. Want better quads? Throw in more leg work.

This DOES NOT mean split body is the perfect muscle gaining style though! Adding muscle can be done with many types of resistance training...as long as you are eating enough!! I won't get too in depth here about nutrition and recovery but I will say this: you can lift 2-3 hours EVERY day but you WILL NOT see the muscle gain you want without proper nutrition AND recovery. Same goes for losing fat...you cannot outwork a habitually shitty diet.

My Preferred Method

My favorite "in gym" lifting style is based off of push and pull days. Especially for most of us whose goals are to be fitter, stronger, healthier, and to minimize aches & pains. We are able to work hard, smart, and keep it fun! Whether you have 2 or 6 days to workout here is why I think it is the best for most people (obviously not everyone).

Benefits of Push/Pull Workouts

1) We don't overwork certain muscle groups that could lead to severe stiffness or pain

2) We can make our workouts full body with emphasis on certain positions

3) We can see how the whole body works/adapts in unison

4) We can easily improvise/ scale depending on time and equipment

The beauty of this style is that we can hit our workouts no matter where we are. In gym, at home, or while traveling. Once we understand the concept we are able to learn how to construct, adjust, and crush our workouts. The basis is to hit push, pull, squat, lunge, and hinge work every week. So let's break down briefly what a few push pull weekly plans may look like.

2 Days per Week

Day 1) Goblet squats, arnold press, reverse lunges, incline bench, pec flys, bench split squats, push ups, wall balls, triceps, plank/core variations.

Day 2) Deadlift, RDLs, pull ups, bent over rows, hip thrusts, back flys, KB swings, biceps dead bug/core variations.

3 Days per Week

Day 1) Front squats, shoulder press, forward lunges, incline bench, pec flys, wall balls.

Day 2) Deadlift, pull ups, bent over rows, hip thrusts, back flys, KB swings.

Day3) Step ups, cossack squats, DB lateral raises, shrugs, arms, and core.

4 Days per Week

Day 1) Back squats, goblet squats, incline bench, regular bench, push ups, plank/core variations.

Day 2) Deadlift, pull ups, RDLs, upright rows, shrugs, lateral or side reaises, KB swings, dead bug/core variations.

Day 3) Thrusters, push press, bench split squats, lunges, pec flys, triceps.

Day 4) Hip thrusts, bent over rows, side lunges, back flys, biceps.

There are MANY different ways to change and use push pull work. You can use your "out of gym days" for running, hiking, yoga, golfing, skiing or snowboarding, or anything else related to other physical activity! Don't like running or don't have time for other activities? Then we should hit some higher intensity work in gym. I don't like the "C" word (cardio) so let's call it metabolic conditioning. Example: last 5-10 minutes of your workout add a rower and burpee quick ending. Or KB swings and box jumps. Or sled push and ski erg. Something to test/improve to metabolic engine!

Don't have access to a gym? Get a set or 2 of dumbbells and a nice resistance band kit with handles. That is enough to start. We are still able to hit our push, pull, squat and hinge work! If your goal is purely strength then the exact reps, weight, and rest times should be structured (i.e. periodization). Finding a good experienced coach can be key for unlocking YOUR full potential!

ANY physical activity is better than NO physical activity. Start where you can and remember our goal is ALWAYS to become better. It will take effort, time, and some discipline. Think of it as a science experiment...we start, we work hard & smart, we reevaluate/scale when needed, we make sure we measure our progress, and we get better! But first we have to START and stay consistent!

Learning how your body works is a beautiful, ongoing process. We can always learn and improve. Make sure to have a plan, execute the plan, reassess and adjust where needed! The days of accepting pain, plateaus, and limitations are over! If you want to know more I would love to hear from you! Send me and email at fireboltfit@gmai.com.

Keep seeking strength!