Brief Summary
This video provides a comprehensive overview of designing a 7-day workout plan, focusing on muscle recovery and optimal training frequency. It covers different workout splits like upper/lower and push/pull/legs, emphasizing the importance of understanding muscle function and recovery rates. The discussion includes considerations for incorporating cardio, adjusting volume based on training goals, and the role of individual intuition in optimizing workout routines.
- Optimal training splits: upper/lower and push/pull/legs
- Importance of muscle recovery and training frequency
- Customizing workout plans based on individual needs and goals
Workout Splits: Upper/Lower vs. Push/Pull/Legs
The speaker suggests that one of the best ways to train is with an upper/lower split or a push/pull/legs split. With a push/pull/legs split, shoulders should be included with chest and triceps on the "push" day since it's the only opportunity to work them during the week. "Push" refers to muscles that share a similar function of pushing weight away from the body, such as in a bench press, push-up, or tricep extension. This split promotes optimal recovery.
Designing a Weekly Workout Plan
A sample weekly workout plan starts with a "push" workout on Monday, focusing on upper body muscles like chest, shoulders, and triceps. Tuesday is a rest day, potentially including conditioning exercises. Wednesday is dedicated to legs, training hamstrings, glutes, and quads. Thursday is another rest day with possible conditioning. Friday involves a "pull" workout. For those who recover well, a total body workout can be added on Saturday, with a slight reduction in "pull" exercises to account for the previous day's workout. Sunday is a complete rest day.
Cardio and Conditioning
Cardiovascular work should be incorporated on Tuesdays and Thursdays. If the goal is fat loss and overall conditioning, Saturday can be used for additional cardio. However, if the priority is building muscle and strength, Saturday should be used for training. Cardio can be done on the same day as upper body or leg workouts, but prioritize muscle building by doing cardio after weight training to prevent it from suffering.
Reps, Sets, and Volume
The number of sets depends on whether a total body workout is planned for Saturday. Aim for around 9 to 16 sets per muscle group across the week. For a single chest workout, this could mean three exercises with three sets each. Triceps don't require as much volume since they are engaged during chest exercises; one direct tricep exercise, such as lying tricep extensions (skull crushers), is sufficient.
Muscle Recovery and Training Frequency
Recovery rates vary from person to person and muscle to muscle. Some individuals may recover faster from bicep workouts compared to others, and an individual might recover faster from biceps than from back or chest workouts. Rely on training intuition: if strength is increasing and you're excited to train a muscle, recovery is likely good. Stimulating a muscle more frequently generally leads to better results.
