[YouTube] Having Some Fun | Week 2: Pt. 2

New video out now! Week 2 part 2. Check out some of my cool edits, write a comment and tell me if you like this style more than the voice overs!

Why we’re afraid to exercise: Soreness

It’s unfortunate that many people are afraid to go to the gym. Hopefully through this blog and my continuing effort to educate people about lifting weights (more exciting content coming soon), I have and will be able to make the gym, lifting weights, and exercise in general a less scary thing.

The saddest part for me, however, is that one of the biggest reasons why people are afraid of lifting weights or dread exercise in general is because they know it’s going to hurt, when it’s the hurt that really should be the biggest motivator for those looking to lead a healthier lifestyle.

Yes, exercising is going to hurt. But it’s a hurt like no other. The hurt shouldn’t be from pain because you’re breaking bones or feeling like your muscles are about to snap. If it is, get help from someone who knows what they’re doing, or go to a doctor. The pain I’m talking about comes from working hard. It’s a soreness and exhaustion that results from your body making changes, getting stronger, and recovering. This shouldn’t be scary, because the only reason why it hurts is because you’re body isn’t used to it and is getting stronger! Your body is telling you: “wow, I haven’t done this in a while” and is shocked. And, for those who do go regularly, it’s your body saying “wow, that was a really tough workout. That hasn’t happened in a while”.

Don’t be afraid of the soreness and exhaustion that comes with working out. Exercising is not meant to be easy. If it was, the whole world would be in shape. The point is that it is difficult and that you are making a deliberate choice to push through the pain to grow stronger and improve your life.

That is why we should actually look forward to the pain associated with working out. It means you did a good job. And the more you do it, the easier it gets and the less you feel the pain. Then, it gets really fun. Because it hurts less, and now, you’ll actually seek out ways in which you can attain this level of soreness again because you want to remember what it feels like and want to grow.

So don’t be afraid to exercise. Yes, it is absolutely, 100% going to hurt. But in a good way. And that’s a good thing. Because it will help you reach the goal of becoming a stronger, more healthier human.

What I’m doing in the gym

Well it’s November, and that means it’s time for a new training program. I’ve been on my previous one for 8 weeks and it’s time to make a change.

My goals for the next 8 weeks are set. And the principal theme of this new program that will carry through until mid December is even lower volume and even heavier weight. This is a 5 day program with 2 days rest that will fall after Day 2 and Day 3, making sure my lower body/hamstrings are recovered for deadlifting and then to ensure my back is recovered for shoulder pressing.

Here’s what I’m doing:

Day 1: Legs 

  1. Deep Squat: 4×3
  2. Walking Dumbbell Lunges: 3×5
  3. Bulgarian Split Squat: 3×5
  4. Romanian Deadlifts: 3×5
  5. Barbell Calf Raises: 3×8

Day 2: Chest & Triceps

  1. Barbell Bench Press: 4×3
  2. Dumbbell Incline Press: 3×5
  3. Dumbbell Decline Press: 3×5
  4. Weighted Dips: 3×5
  5. Dumbbell Reverse Extension: 3×5
  6. Tricep Pushdowns: 4×6

Day 3: Back & Biceps

  1. Deadlift: 4×3
  2. Barbell Bent Over Rows: 3×5
  3. Face Pulls: 4×6
  4. Weighted Pull Ups: 3×5
  5. Weighted Chin Ups: 3×5
  6. Barbell Curls: 3×5

Day 4: Shoulders & Core

  1. Shoulder Press: 4×3
  2. 1 Arm Dumbbell Shoulder Press: 3×5
  3. Dumbbell Lateral Raises: 3×5
  4. Barbell Shrugs: 3×5
  5. Cable Crunch: 3×8
  6. Weighted Side Crunches: 3×8
  7. Weight Leg Raises: AMAP

Day 5: Cardio/Yoga/Stretch

Day 5 is going to be different every week, focusing primarily on some sort of cardio workout. However, to recover and maintain flexibility and vitality, this may be substituted for yoga or intensive stretching depending on how my body feels and what kind of recovery and tune ups I may need.

 

My New Training Program

Just to give some insight into what I’m up to at the gym, below is the program I am following for the next 2 months. I typically change my workout parameters in intervals of 6-8 weeks and I currently just came off of a higher-volume routine during the summer. Now I’m focusing on adding more weight instead of adding more reps. I’m cutting down the volume and focusing on primarily core compound lifts with as much weight as I can while maintaining good form. The goal? To get my body used to lower rep counts again and increase my pound for pound strength and nervous response as much as possible with low volume and heavy weight.


Day 1: Legs & Core

  1. Deep Squats: 2×4 straight into 4×2
    • These two first sets are mainly warm ups for activating my muscles and stabilizers. These first two sets are slow, with a pause at the bottom of the movement. Short rests.
    • Then, I am performing doubles for 4 sets. My rests are about ~2.5 minutes, however for the last set it’s usually lift when ready (LWR)
  2. Dumbbell Step Ups: 4×6 (each leg)
    • Classic DB Step Ups. As heavy as I can go while maintaining good form. Rests ~1.5 – 2 min.
  3. Dumbbell Romanian Deadlifts: 3×5
    • I use dumbbells here because I tend to get a better extension in my hamstrings. Just a personal preference. Rests ~1.5 – 2 min.
  4. Dumbbell Lunges: 3×5 (each leg)
    • Rests ~1.5 – 2 min.
  5. Leg Raises: 3x As many as possible (AMAP)
    • Short Rests ~45 sec.
  6. Oblique Raises: 2×30 (each side)
    • Short Rests ~45 sec.

Day 2: Chest & Triceps

  1. Bench Press: 2×4 straight into 4×2
    • Same notes as Deep Squats
  2. Dumbbell Decline Fly: 10, 8, 6, 15
    • Follows a 4 set pattern with rep counts above. Rest intervals ~1.5 – 2 min.
  3. Dumbbell Incline Press: 10, 8, 6, 15
    • Follows a 4 set pattern with rep counts above. Rest intervals ~1.5 – 2 min.
  4. Heavy Weighted Dips: 3xAMAP
    • Rest intervals ~1.5 – 2 min
  5. Dumbbell Scull Crushers: 3×6
    • I use dumbbells just as personal preference. As heavy as I can with good form. Rests ~1.5 – 2 min
  6. Tricep Rope Extension: 3×8
    • Rest intervals ~1.5 – 2 min

Day 3: Back & Biceps

  1. Deadlift: 2×4 straight into 4×2
    • Same notes as Deep Squats
  2. Barbell Heavy Ground Rows: 4×6
    • Row from the ground and pull the bar up to your nipple line for proper upper back contraction
    • Rest intervals ~1.5 – 2 min
  3. Dumbbell 1 Arm Rows: 4×6
    • Rest intervals ~1.5 – 2 min
  4. Weighted Pull-Ups: 3xAMAP
    • As heavy as I can while performing a minimum of 6 reps
    • Rest intervals ~1.5 – 2 min
  5. Weighted Chin-Ups: 3xAMAP
    • Same notes as above
  6. Barbell Curls: 3×5
    • Rest intervals ~1.5 – 2 min

Day 4: Shoulders & Core

  1. Barbell Shoulder Press: 2×4 straight into 4×2
    • Same notes as Deep Squats
  2. Dumbbell Arnold Press: 4×6
    • Rest intervals ~1.5 – 2 min
  3. Dumbbell Lateral Raises: 3×5
    • Good form is a MUST here
    • Rest intervals ~1.5 – 2 min
  4. Barbell Shrugs: 3×8
    • Rest intervals ~1.5 – 2 min
  5. Cable Crunch: 3×8
    • Rest intervals ~1 min
  6. Side Cable Pulls (3 Angles): 3×8
    • Rest intervals ~1 min
  7. Medicine Ball V-Ups: 3×15
    • Rest intervals ~1 min
  8. Leg Raises: 3xAMAP
    • Rest intervals ~1 min

Day 5: Cardio

My cardio day will rotate weekly between:

  1. Row/Sprint Medley
  2. 30 minute run @ 70%

Beginner’s Guide to Lifting

So you’re starting to lift. Or thinking about lifting. Well look no further because here’s a great program to get you started. Guy or girl, this program is great for getting total body core strength. I will include YouTube links below that are pretty good, and short, videos explaining each of the moves. If this will be the first time performing these moves, watch the videos carefully before using weight. It’s also best to go with someone who knows how to perform these moves so they can instruct you and spot you correctly.

How it Works:

This program follows an A/B format that is meant to be done twice a week for a total of 4 lifting days a week. Start on Monday with A, Tuesday with B, rest Wednesday, then repeat A and B Thursday and Friday, respectively. This makes for a great weekend of active rest and cardio training to round out your week. When weight training, rest intervals should be about 45 seconds to 1 minute max between each set. Both routines cover the whole body with compound and some isolation exercises, with A focusing more on Legs and Chest, and B focusing more on Back and Shoulders.

The Program:

A.

1. Barbell Back Squats – 5 sets of 5 reps (5×5)

2. Barbell Bench Press – 5 x 5

3. Single Leg Split Squat – 3 sets of 8-10 reps (each leg)

4. Incline Dumbbell Bench Press – 3 sets of 8-10 reps

5. Wide Grip Pull Ups – 3 sets of as many reps as possible (AMRAP)

6. Dips – 3 sets of AMRAP

B.

1. Deadlift – 5 x 5

2. Dumbbell Overhead Press – 5 x 5

3. Narrow Grip Pull Ups – 3 sets of AMRAP

4. Dumbbell Side Lateral Raises – 3 sets of 8-10

5. Dumbbell Step-Ups – 3 sets of 8-10 reps (each leg)

6. Dumbbell Flat Bench Press – 3 sets of 8-10

Tips:

  • Pick a weight that will be hard enough so you barely complete the last repetition of each set
  • Really try to focus on activating the muscles you are meant to be using during each exercise
  • BREATHE. Breathe out when exerting positive force and when you are contracting your muscles, and breathe in when completing the negative portion of the move
  • Drink lots of water. Take a good sip every other set to keep yourself hydrated during your workout
  • Enjoy it! It will be difficult, but it’s supposed to be that way. If it is too easy, pick a different weight, too difficult, go lighter. After performing the workouts a few times you’ll get much better at the moves and it will get more fun as time goes on

The Moves:

1. Barbell Back Squat: https://www.youtube.com/watch?v=nFAscG0XUNY

2. Barbell Bench Press: https://www.youtube.com/watch?v=gRVjAtPip0Y

3. Single Leg Split Squat: https://www.youtube.com/watch?v=fiTzgL2wPn8

4. Incline Dumbbell Bench Press: https://www.youtube.com/watch?v=8iPEnn-ltC8

5. Wide Grip Pull Up: https://www.youtube.com/watch?v=iqEaeXtGu9M

6. Dips: https://www.youtube.com/watch?v=wjUmnZH528Y

7. Deadlift: https://www.youtube.com/watch?v=RyJbvWAh6ec

8. Dumbbell Overhead Press: https://www.youtube.com/watch?v=qEwKCR5JCog

9. Dumbbell Step Ups: https://www.youtube.com/watch?v=-wcgEGQN5_U

10. Dumbbell Flat Bench Press: https://www.youtube.com/watch?v=VmB1G1K7v94

11. Dumbbell Side Lateral Raises: https://www.youtube.com/watch?v=3VcKaXpzqRo