Ok, as promised, time to get to your questions / concerns and address them in these emails.
Today’s Q is from Michael Caroz (Thanks, Michael).
He wants to know about –
“Transitioning from one workout to the next while building off the previous workout.”
I think that’s a great question/concern.
I’d be willing to bet that it’s one that most people haven’t thought of either.
This is really dependent on your goals.
But since almost 70% of my readers goals were either“fat loss” or “get stronger” – we’ll frame them in the context of those two, ok?
Here’s the deal –
There are two simple rules you should follow:
1. Cycle your training / workouts.
This means that the volume (total amount of work performed), intensity (weight lifted relative to your max) and your effort levels should be rotated.
Along with your exercises, using the “same but different” principle – Similar exercises in the same family:
Goblet Squat, Front Squat w/ single KB, double KB Front Squat… That sort of thing.
Doing so avoids accommodation – the stagnation of your progress – and injury, which often comes as a result of not changing your loading parameters.
Contrary to popular belief, this means each workout should not be “killer” or a “ball-buster” or “hardcore.”
There’s a time for light, medium, and heavy.
For example, I train daily, six days a week (because I can and I have a VERY SPECIFIC goal) and each session is alternated between “light” and “heavy.” And there really is only one “heavy” day per week.
Your workout structure should reflect that structure.
That’s the overall workout structure.
In context of our 2 main goals, fat loss and getting stronger, ALWAYS do a strength cycle before a fat loss cycle.
Because a stronger you can do more work.
And more work is what you’ll need to do to burn more calories so you can burn more fat.
Pretty simple really.
Speaking of stronger, this brings us to the next point –
2. Eliminate your weaknesses while maintaining your strengths.
This is something many people refuse to do.
As the old cliche goes, a chain is only as strong as its weakest link.
And since your body is comprised of kinetic chains, it makes good sense to find your weaknesses and fix them so your strengths become stronger.
If you know that the Press hurts your shoulder, stop pressing.
Find out why your shoulder hurts, then fix it.
Then go back to pressing and see if your “fix” allows you to press pain free.
How does this “look” on paper then?
I recommend a very simple 4-Phase cycle that everyone who’s not working directly under a coach (like Private Coaching or one-on-one training) follow.
It will revolutionize your training.
And your results.