Hi friends! I hit a squat PR yesterday at 195lbs!!! My legs were already jello at this point (hence my mind over matter/get the blood pumping dance at the beginning haha). Super exciting! (Swipe for SOME of the sets I did before this haha). Anyway, I was asked to post some tips about knowing what types of workouts you should do and when. And as nice as it would be, there’s not a straight forward, one size fits all answer for this! I’ll try to explain it best I can without making it too complicated!
How often should I train?
This is a lifestyle preference, aim for 3 days minimum, and make sure it’s sustainable! Remember to take rest days, and try to aim for 48 hours between training the same muscle group twice. Take longer if you’re muscles are sore!
What time should I train at?
Another preference! Everyone has different schedules and different optimal training times. Aim for a time when you’ve got energy, and you know you can stick to it. Not a morning person? 6ams probably aren’t optimal for you!
What should my split be?
This depends on how often you train and what your goals are. If you train three times a week, full body is a great way to go. If you train more, split up your muscle groups to avoid training the same muscles back to back. Basically, the more frequently you train each muscle group (with adequate rest), the better the progress. Base your split on that!
What exercises should I do?
Compound movements are ideal for most people, especially if you’re hitting the gym 3x a week doing full body workouts. If you’re training more frequently, you’ll have more time to work more intricate movements targeting smaller muscle groups. This could also depend on your goals. If you want to increase upper body strength, consider training upper body more often, targeting large and small muscle groups.
Sets, reps & weights??
If you’ve hit a plateau, change is your friend. Your body adapts to whatever you’re doing, so challenge yourself!
What about rest times?
For building muscle, aim for longer rest times. For fat loss and/or endurance training, aim for shorter rest times. Exact numbers vary person to person.
Comment if this was helpful! DM me more Q’s!