OK… by now I’m sure you all know what the hell I eat (and if you don’t, I suggest you join this group right now). Here is something to answer ‘what the hell does your training look like?’.
Warm-up set @ Gold’s Gym
Read my posts on how to look awesome naked (here and here) and you’ll notice that the exercises I recommend are very basic. I happen to be a huge fan of folks like Dan John, Jason Ferruggia and Chad Waterbury who are big proponents of the old school minimalistic training approach. In addition to keeping things sane and simple, I can guarantee you that this approach will make you stronger, faster, leaner and bigger!
So what the hell does my training look like?
Enough blah blah. Here is what I did at the gym today.
- 500 m row (80% effort)
- 20-30 push-ups
- 10-15 pull-ups
- 30-40 squats
- 20-30 leg swings
- 5-6 broad jumps
- Mobility work
* Time: ~ 10 min
- Front Squats – 2-4 warm-up sets
- Front Squat – 3 work sets (Reverse pyramid style)
- Dumbbell Chest Press – 2-4 warm-up sets
- Dumbbell Chest Press – 3 sets (Reverse pyramid style)
- Weighted Inverted Rows – 3 sets (Pyramid style)
- Core (Knees to elbows, plank etc.) – 3 sets
- Bicep Curls – 1 set
- Tricep Dip Pushdowns – 1 set
* Time: 35-40 min
- Hams, glutes, quads, pecs, lats, lower back
* Time: 5-8 min
* Total workout time ~ 50 min
As you can see, 90% of my time and effort today went towards the big compound lifts (front squats, dumbbell presses and inverted rows). The core and arm workouts were fillers at best, giving me something to do while I’m resting my prime movers.
Effectiveness and efficiency being my main focus in each session, all my strength workouts are similar in design.
- Walk out of the locker room and hit the rower at about 80% effort.
- Head straight to the squat rack and set-up.
- Full body warm-up and mobility.
- Squat/Deadlift/Clean – Hardest set of the day.
- Upper body pulls and pushes.
- Finish up with core/arm/forearm training.
Why big compound lifts right at the start?
Why even do core and arm exercises?
- Sensible volume of direct arm/core work performed as a part of a good training routine is beneficial in a multitude of ways.
- Direct arm/core work performed after compound lifts does not hinder progress in any way.
- In addition to getting strong, I tend to care about how I look.
So next time you go to the gym, remember to start at the squat rack and end at the dumbbell rack.
What about rest days?
I don’t have rest days per se. I strength train 2-4 days a week and like to stay active during the other days. Hence my rest is always ‘active rest’.
So on days that I don’t strength train, I walk a bunch (say 3-5 miles) and get some sun with the lady and the critter or do some sprints (10-20 sec all out efforts) or yoga or some skill training (headstands, handstands, mobility focus etc.).
Note: Though I don’t have any traditional rest days, I’m very particular about what activities I do on my non-training days and never do anything that may hinder progress.
Well, that sums up my training. What does yours look like? Share it in the comments section so we can learn from each other.