29/08/2019
• • • • • •
There’s a reason why strength coaches don’t have their athletes do brand new workouts every day of the month - it’s not effective.
I wish it were true, as going to the gym and choosing a few random exercises on the fly is fun. It’s also not mentally taxing since you don’t have to psyche yourself up for personal records or engage in progressive overload.
Unfortunately, it’s not optimal as doing random workouts doesn’t put increasing amounts of tension on the muscles, which is the key driver of hypertrophy.
This is why your coach likely has you buckling down and performing the same workouts for 3-6 weeks at a time. It’s also why he or she probably doesn’t switch things up drastically every month.
Although it’s not sexy, variations of squats, split squats, deadlifts, hip thrusts, push ups, pull ups, bench press, overhead press, rows, and dips pack the biggest punch and grow your muscles best.
What if your goal is fat loss? Eat at a caloric deficit, consume ample protein, walk a lot, and train the exact same way in the gym so you keep your muscles and lose mostly fat for weight loss. It doesn’t have to be complicated.
