{class: part}
Sometimes you got to smash that
You should train more as you get more experienced. The Repeated Bout Effect states roughly the following:
The more you repeat an exercise, the easier it gets on your body. You adapt to it!
The training principles presented in this book have the following objective:
- Get you stronger on basic compound lifts (presses, squats, and deadlifts)
- Build muscle mass (and possibly reduce body fat)
- Keep you healthy (joints and connective tissue) in the long run
- Build self-efficacy and confidence
You can use the workout plan if:
- You are getting started with resistence training (less than 6 training experience)
- You are returning from injury
- You are returning from extended break (more than 4 weeks)
Here is a workout plan that you can start with:
Week 1
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Bench Press | Deadlift |
| 6 reps @ RPE 6 | 6 reps @ RPE 6 | 6 reps @ RPE 6 |
| 6 reps @ RPE 7 | 6 reps @ RPE 7 | 6 reps @ RPE 7 |
| 6 reps @ RPE 8 | 6 reps @ RPE 8 | 6 reps @ RPE 8 |
| Standing Overhead Press | Incline Dumbbell Press | Bench Press |
| 8 reps @ RPE 6 | 8 reps @ RPE 6 | 8 reps @ RPE 6 |
| 8 reps @ RPE 7 | 8 reps @ RPE 7 | 8 reps @ RPE 7 |
| 8 reps @ RPE 8 | 8 reps @ RPE 8 | 8 reps @ RPE 8 |
| Barbell Rows | Squat | Standing Overhead Press |
| 8 reps @ RPE 6 | 10 reps @ RPE 6 | 10 reps @ RPE 6 |
| 8 reps @ RPE 7 | 10 reps @ RPE 7 | 10 reps @ RPE 7 |
| 8 reps @ RPE 8 | 10 reps @ RPE 8 | 10 reps @ RPE 8 |
| Cardio | ||
| 20 minute (Steady State) |
Week 2
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Bench Press | Deadlift |
| 6 reps @ RPE 6 | 6 reps @ RPE 6 | 6 reps @ RPE 6 |
| 6 reps @ RPE 7 | 6 reps @ RPE 7 | 6 reps @ RPE 7 |
| 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets |
| Standing Overhead Press | Incline Dumbbell Press | Bench Press |
| 8 reps @ RPE 6 | 8 reps @ RPE 6 | 8 reps @ RPE 6 |
| 8 reps @ RPE 7 | 8 reps @ RPE 7 | 8 reps @ RPE 7 |
| 8 reps @ RPE 8 x 2 sets | 8 reps @ RPE 8 x 2 sets | 8 reps @ RPE 8 x 2 sets |
| Barbell Rows | Squat | Standing Overhead Press |
| 8 reps @ RPE 6 | 10 reps @ RPE 6 | 10 reps @ RPE 6 |
| 8 reps @ RPE 7 | 10 reps @ RPE 7 | 10 reps @ RPE 7 |
| 8 reps @ RPE 8 | 10 reps @ RPE 8 x 2 sets | 10 reps @ RPE 8 x 2 sets |
| Cardio | ||
| 25 minute (Steady State) |
Week 3
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Bench Press | Deadlift |
| 6 reps @ RPE 6 | 6 reps @ RPE 6 | 6 reps @ RPE 6 |
| 6 reps @ RPE 7 | 6 reps @ RPE 7 | 6 reps @ RPE 7 |
| 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets |
| Standing Overhead Press | Incline Dumbbell Press | Bench Press |
| 8 reps @ RPE 6 | 8 reps @ RPE 6 | 8 reps @ RPE 6 |
| 8 reps @ RPE 7 | 8 reps @ RPE 7 | 8 reps @ RPE 7 |
| 8 reps @ RPE 8 x 2 sets | 8 reps @ RPE 8 x 2 sets | 8 reps @ RPE 8 x 2 sets |
| Barbell Rows | Squat | Standing Overhead Press |
| 8 reps @ RPE 6 | 10 reps @ RPE 6 | 10 reps @ RPE 6 |
| 8 reps @ RPE 7 | 10 reps @ RPE 7 | 10 reps @ RPE 7 |
| 8 reps @ RPE 8 | 10 reps @ RPE 8 x 2 sets | 10 reps @ RPE 8 x 2 sets |
| Cardio | ||
| 25 minute (Steady State) |
Week 4
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Bench Press | Deadlift |
| 6 reps @ RPE 6 | 6 reps @ RPE 6 | 6 reps @ RPE 6 |
| 6 reps @ RPE 7 x 2 sets | 6 reps @ RPE 7 x 2 sets | 6 reps @ RPE 7 x 2 sets |
| 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets |
| Standing Overhead Press | Incline Dumbbell Press | Bench Press |
| 8 reps @ RPE 6 | 8 reps @ RPE 6 | 8 reps @ RPE 6 |
| 8 reps @ RPE 7 x 2 sets | 8 reps @ RPE 7 x 2 sets | 8 reps @ RPE 7 x 2 sets |
| 8 reps @ RPE 8 x 2 sets | 8 reps @ RPE 8 x 2 sets | 8 reps @ RPE 8 x 2 sets |
| Barbell Rows | Squat | Standing Overhead Press |
| 8 reps @ RPE 6 | 10 reps @ RPE 6 | 10 reps @ RPE 6 |
| 8 reps @ RPE 7 | 10 reps @ RPE 7 | 10 reps @ RPE 7 |
| 8 reps @ RPE 8 | 10 reps @ RPE 8 x 2 sets | 10 reps @ RPE 8 x 2 sets |
| Cardio | ||
| 30 minute (Steady State) |
Week 5
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Bench Press | Deadlift |
| 6 reps @ RPE 6 | 6 reps @ RPE 6 | 6 reps @ RPE 6 |
| 6 reps @ RPE 7 x 2 sets | 6 reps @ RPE 7 x 2 sets | 6 reps @ RPE 7 x 2 sets |
| 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets | 6 reps @ RPE 8 x 2 sets |
| Standing Overhead Press | Incline Dumbbell Press | Bench Press |
| 8 reps @ RPE 6 | 8 reps @ RPE 6 | 8 reps @ RPE 6 |
| 8 reps @ RPE 7 x 2 sets | 8 reps @ RPE 7 x 2 sets | 8 reps @ RPE 7 x 2 sets |
| 8 reps @ RPE 8 x 3 sets | 8 reps @ RPE 8 x 3 sets | 8 reps @ RPE 8 x 3 sets |
| Barbell Rows | Squat | Standing Overhead Press |
| 8 reps @ RPE 6 | 10 reps @ RPE 6 | 10 reps @ RPE 6 |
| 8 reps @ RPE 7 | 10 reps @ RPE 7 | 10 reps @ RPE 7 |
| 8 reps @ RPE 8 x 2 sets | 10 reps @ RPE 8 x 3 sets | 10 reps @ RPE 8 x 3 sets |
| Cardio | Cardio | |
| 30 minute (Steady State) | 30 minute (Steady State) |
Week 6
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Bench Press | Deadlift |
| 6 reps @ RPE 6 | 6 reps @ RPE 6 | 6 reps @ RPE 6 |
| 6 reps @ RPE 7 x 2 sets | 6 reps @ RPE 7 x 2 sets | 6 reps @ RPE 7 x 2 sets |
| 6 reps @ RPE 8 | 6 reps @ RPE 8 | 6 reps @ RPE 8 |
| Standing Overhead Press | Incline Dumbbell Press | Bench Press |
| 8 reps @ RPE 6 | 8 reps @ RPE 6 | 8 reps @ RPE 6 |
| 8 reps @ RPE 7 x 2 sets | 8 reps @ RPE 7 x 2 sets | 8 reps @ RPE 7 x 2 sets |
| 8 reps @ RPE 8 | 8 reps @ RPE 8 | 8 reps @ RPE 8 |
| Barbell Rows | Squat | Standing Overhead Press |
| 8 reps @ RPE 6 | 10 reps @ RPE 6 | 10 reps @ RPE 6 |
| 8 reps @ RPE 7 | 10 reps @ RPE 7 | 10 reps @ RPE 7 |
| 8 reps @ RPE 8 | 10 reps @ RPE 8 | 10 reps @ RPE 8 |
| Cardio | ||
| 30 minute (Steady State) |
This program has the following features built-in:
- Get you stronger and build muscle
- Focus on basic compound exercises (only barbells)
- Progression based on volume and intensity
- 3 workouts per week
- Conditioning (cardio)
No! More importantly, every freaking program you find on the internet is NOT personalized for you! After you have some training experience, only you and possibly your coach can design a workout program that is personalized for you.
Here's the kicker, though. You don't need the perfect program. You just need something that helps you make progress. Making consistent progress over a long period of training (years) will get you to your genetic limit (if such a thing exists). You might need 10+ years of hard training for that.
No, but you can use them as long as you are making progress (you use more weight for the same reps every 2-4 weeks). After that point, you can should for a proper program.
Finding a good workout template online might be harder than you think. The ones I can wholeheartedly recommend are:
I am in no way affiliated with those companies/people.
There is no single/simple answer on this one. In general, you should do between 8 and 20 sets per muscle group per week. The range should be between 5 and 20 reps.
Some of the most effective programs play around with those numbers. You can read about this stuff called periodization. Basically, this is a way to juggle between different goals at different stages at your training. It is a common practice to have different rep ranges and sets on different weeks/months in your training.
One simple way to do periodization in strength/hypertrophy training is to start with low volume and intensity. Then gradually (over a couple of weeks/months) try to push those up. You might end things with a deload or pivot week(s) and restart the process.
Probably not (scratch that if you are advanced/expert lifter). You should hit a muscle group 2-3 times a week. Let me clear something from the start. You might bench press multiple times per week with a single "heavy session". Other sessions might include incline bench press or dumbbells with a different rep range.
Have a look at those articles for more info:
- Training Frequency for Strength Development: What the Data Say
- Training Frequency for Muscle Growth: What the Data Say
3-5 minutes on heavy sets (RPE 7 and above) on compound exercises (squats, presses, deadlifts), and 2-3 minutes on isolation exercises (bicep curls, tricep pushdowns, flyes, lateral raises). Most (if not all) work as a beginner should be composed of straight sets - with a lot of rest in between. Don't reduce your rest times (along with the weight)!
Unfortunatelly, exactly how hard you train is difficult to measure. Additionally, your performance will differ on different days. You might be able to bench 225lb for 10 today but only 215lb in a week. One tool to solve this problem is RPE.
In a resistance training context, Rate of Perceived Exertion (RPE) measures how hard a set is perceived to be. It was popularized and modified by Mike Tuscherer.The RPE scale goes from 1 to 10. For example: if you aim at RPE 8, you should end the set with 2 reps left in the tank.
Unfortunately, you will not be good at estimating RPE at first. You might no be good after some training too. See Self-Selected Resistance Exercise Load: Implications for Research and Prescription. Well, you should train hard!
You have to make your workouts harder over time. You need more stress, not less! You don't need more recovery time! You need to go harder over time!
This should make sense. Adding another inch of muscle to your bicep, after training for 5+ years, can be done (if possible) by doing much more stressful workouts (drop sets, giant sets, metabolite work).
And no, it's not as simple as adding 5lbs to your lifts every workout. This will not be possible every week/month.
You can use volume and intensity to get more stimulus (more stress) from your workouts.
- Volume - number of sets x number of reps
- Intensity - how close your set to failure is (RPE 10)
Unfortunately, going balls to the wall all the time is not a sustainable strategy. You accumulate too much fatigue and your performance drops dramatically. Those types of situations might require deload or pivot weeks.
Most good programs will try to balance the volume and intensity based on your goals. Its both art and science. When building muscle, you can stay at the 60-75% weight of your 1 rep max for a couple of weeks without the need for a deload. However, getting stronger might require a higher intensity.
Obviously, you need exercises that target the muscles you want to hit. Are some exercises superior to others though?
Not really, there are no magical exercises. I know, you are sitting there still, shocked. Let me explain. Your body doesn't have a magical switch for more muscle growth when you do deadlifts or squats.
You can replace every exercise with something similar as long as you are training a similar pattern (squatting, picking stuff from the floor, pressing, rowing).
With that out of the way, I would like to defend the compound lifts. There are extremely effective and proven in time. You can train for a year doing only squats, deadlifts, presses, and rows and become a beast. They give you an unparallel amount of growth stimulus but also incur a lot of fatigue. They are also very time-efficient - train a lot of muscles with a single exercise.
I am not here to tell you that the strength of squats and deadlift will transfer to your daily life. You can do your workouts using only machines and still be huge. Heck, you can just go for 5 jogs/week and be healthy and fit. My point is - if you want to be big, strong, while not spending hours and hours in the gym, basic compound exercises are proven way to do it!
One of the easiest and time-efficient ways to warm up is to do the exercise with almost no weight (using the bar). Let's say you're warming up for a squat set of 100 kg for 6 reps. You can warm up as follows:
- 6 reps x 3-5 sets with an empty barbell
- 6 reps x 1 set with 40 kg
- 6 reps x 1 set with 60 kg
- 6 reps x 1 set with 80 kg (about RPE 6)
- 6 reps x 1 set with 90 kg (about RPE 7)
- 6 reps x 1 set with 100 kg (about RPE 8)
This helps you warm up your joints and muscles. You'll also prepare your nervous system for the heavy loads. NEVER attempt to lift anything heavy (like 1 rep max) without warming up.
You should rest for about 20 seconds between empty bar sets. No more than a minute on sets below RPE 7.
Selecting a good weight for your workout session is both art and practical skill you can master. In the beginning, you will overshoot or undershoot your RPEs. But in a couple of weeks, you will get better.
Perfect accuracy is not required! You should prefer to undershoot your RPEs since you'll not accumulate fatigue too fast. Still, there should be days on which you feel strong and do some serious progress. Strength comes into waves. You should ride those!
Absolutely, but don't go too hard on it! Doing cardio is one of the proven ways to keep you healthy and fit. Also, you get the benefit of keeping your body fat in check.
You might have the belief that doing weight training burns a lot of calories. WRONG! Going for a 20-minute walk will burn many more calories than the heaviest workout you can imagine.
So please, do the damn cardio! Not fasted, not at the start of your workout. 20-40 minutes at the end of your workout(s) or on off days.
Yes, if you can afford it. He/she must be good, too. And that can be something you can really tell. Second best option is to purchase templates done by people who understand how to build a program.
Again, here are my program recommendations:
Not really. But heavy is a relative term. For you, a single rep at the bench press of 225 lb might be heavy. For a trained athlete - that should be a warmup set.
You need to work with weight at above 60% of your 1 rep max. And you should absolutely push the weight over time.
Yes, but strength is specific. You'll build strength only in the movement patterns you're exercising. I know this might be a shocker, but deadlifting will probably not increase your standing overhead press by much.
It DOESN'T matter! Just pick a style that you're comfortable with. And stick with it (progress with that style). You can try things out, how does it feel, etc. Personally, I do low bar squat and conventional deadlift. Just for the sake of it, you can start with these.
When starting, you shouldn't need anything except probably squat shoes. Squat shoes elevate your heel, which also helps you get lower (below parallel). Having a hard surface allows you to balance the weight better and keep everything over your midfoot.
I would recommend you get a proper powerlifting belt after a month or so. After a couple of months of serious lifting, you might look for high-quality equipment that will last you for years:
- Squat shoes
- Belt
- Wrist wraps
- Knee wraps
- Straps