My Regular Workout Split- How To Schedule Training
It’s no secret that I’m a fitness junkie. Really and truly, I adore working out. Specifically, if you follow me on instgram or twitter you’ll notice that I post pretty frequently. It seems I’m always doing something! This has lead many people to ask about my workout split. How often do I work out, what do I do to achieve goals and get strong etc. So, in the interest of full disclosure- here you are!
Okay, so a lot of my readers have been asking about my workout split. I love posting videos/images of all the random crap I do because it’s fun.
All of this posting though has led a lot of people to think that I work out twice per day every day. Uh… might I remind you that I have two kids? Seriously everyone, it ain’t happening- and nor would I want to!
Just like everyone else, I adore my workouts, but I also cherish time with my little ones, reading a good book and relaxing with a drink too. I make sure my goals align with that and here we are.
So, goals: at nine months post partum, my main focus right now is to get strong. The truth is, I love being strong! It makes life easier and a hell of a lot more fun.
The other perk of this is that strength training also gives me a pretty rockin physique- so I’m not complaining.
The thing with strength goals though is that… you need recovery. Seriously, you cannot push max all day everyday and expect #gainz everyday of the week. It doesn’t work that way.
If you want to build, then yes, volume can be your friend (though you do still need to be strategic). But to get strong, there is a bit more tweaking.
I work out five days per week. Period. I’ve been doing this for about four years now and it works for me. The exception is during the summertime when I truly love to move, and my volume creeps up a bit.
In the summer I like to run. I actually don’t schedule in runs I just go out when I’m feeling a need to zone out and my body is okay with it. But they’re not part of a regular split. That said, any excess running kills my lifts a bit so keep that in mind.
For me especially, I find it’s a very fine line between a light run to enjoy it and running regularly and hurting my gym lifts.
So, for the past four years my workout split looks like this:
Monday – 45 minute strength training
Tuesday – hill sprints in the summer/some light recovery work in the winter
Wednesday – 45 minute strength training
Thursday – some sort of strength interval (kickboxing, gymnastics, ninja, running)
Friday- 45 minute strength training
I’ve tried altering when I take my rest days, but the truth is I need the back to back recovery. My performance is just better that way.
When my goals are weight loss related I add in an extra interval session or some cardio workout in the week to boost volume but it’s quick- about 20-30 minutes.Deck pull ups, ring play and playground stuff and are just part of the fun of being strong- my #workout split #strength #strong #strengthtraining Click To Tweet
You don’t need to work out like a crazy person to smash goals or boost strength. You’ve just got to make what you do go with count.
How do I know this? Well, I actually run a training business 😛 That fancy home gym isn’t just for me folks ?
Now, a few more points I wanted to make about my workout routine…
Many people have commented on my physique postpartum and much of this comes down to strength training- true strength training.
Resistance training and weight lifting is awesome in general and comes with a ton of benefits in itself (read about some of the benefits of lifting weights here and how to get started lifting weights here).
But the reason I perform the way I do and one of the reasons I look the way I do is because I focus on sheer strength.
This means that my repetitions are low, my weights are heavy as eff and I take long breaks between sets. I’m not pushing to failure each set. Instead, I’m targeting my fast twitch fibers, my central nervous system and pushing my body in a different way.
Many people think that if they’re not dripping sweat, breathless or sore as eff the next day than they didn’t work hard enough. I can’t stress enough that that is so far from the truth it’s ridiculous.
With strength training the goal isn’t to tear your muscles or to move as fast as possible. It’s not about the pump or minor exercises. It’s about control, contraction and development.
An example of one of my workouts looks like this:
|A1. Deadlift 1×5 1×3 1×1 2-3 minutes rest between sets|
|B1. Front Squat 3×5|
|C1. Military Press 3×6|
|D1. Knee Banded BB Glute Bridge 2×15|
|E1. Inverted Row 3 x max|
|F1. Band Seated Hip Abd 3 Ways 2×60|
All sets are completed of an exercise before moving onto the next and there’s a crap ton of rest.
This may seem strange to you, but it works. Keep in mind, I’m not pushing small weights here. I’m pushing heavy ones for me.
There are a lot of options when it comes to choosing a workout split. And much of the choice depends on your goals.
Don’t forget to pin my regular workout split to give others ideas on how to schedule in their fitness!
I’ve been lifting Mon-Wed-Fri for years now and I love it. You don’t need to be in the gym for hours a day to see results. You don’t need to “suffer” through workouts. I use this workout split because I enjoy it, it fits well into my lifestyle and it gives me the benefits I want.
Find a workout split that works FOR YOU and stick with it. Part of chasing goals is being consistent… just remember to enjoy the chase too ?
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