August 24, 2020 • 36 mins
It's all about the basics, and in this episode, Tom gets back to the basics of strength training. The specific science is always evolving on the subject, but when it comes to strength training, there are some fairly set principles, and Tom gives you those basic tips and techniques that you can apply to your strength training routine right now in order to be able to strength train effectively on a consistent basis, without injury.
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Episode Transcript
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Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of I Heart Radio.
I am Tom Holland, and this is Fitness Disrupted Strength
Training one oh one. Now, as I record this show,
(00:21):
I just looked and I think I am up to
about a hundred and thirty four episodes. That's insane. That's
insane coming up on a year. It's been an amazing year,
and thank you to everyone who has listened and reached
out and all my great guests, and I hope to
be doing this for eight long time to come. But
of those thirty four episodes, there have been shows about
(00:46):
strength training. There have been shows about cardiovascular exercises. We've
talked about nutrition, we've talked about motivation of card at all.
But when it comes to strength training, I've done some
some really ccific shows, and you know, we've talked about
body weight exercises and the power of the push up
and fear of bulk and all of those type of things.
(01:08):
But I realized I hadn't just done a basic strength
training one on one show. And if you've listened to
any of the shows, you know I'm all about the basics,
because the basics are what work. And I'm also about
exercise science. When we look at the studies and then
we take the studies and we say, how does that
(01:28):
apply to us and to things we can apply to
our real lives, to what we can do. We take
the studies, we take the anecdotal, we take common sense,
and we find where they intersect. But there's so much
garbage information out there. And one example of that, and
one reason I got the idea to do this show,
(01:51):
this specific basic strength training one on one show, was
someone reached out to me and asked me if it
was true they were told by a fitness person that
they had to do one hundred lunges for it to
be effective, that if they did a hundred or less
than one hundred lunges, it wouldn't work. This this drives
(02:12):
me nuts. That's It's like, it's just crazy crazy hundred?
Why and work? What does work mean? You know? That
is what I often do when confronted with these types
of questions personally, I just keep asking questions of that person,
not the person asking the question, but the person giving
that information. Why one hundred? Where did you learn that?
(02:36):
Where did you study that? What studies say you need
to do one hundred? And this is one of the
new problems when it comes to exercise is social media.
I've talked about this at length because it is a
huge part now with fitness and many unqualified people, mostly
unqualified people, are putting up workouts and many of them
(02:59):
are insane, and many of them involved insane numbers like
one hundred, one hundred, you know, do one hundred? Lunges
do ninety? Squads do eighty? Burpies do seventy? Why? Now?
Are they hard? Sure? Are you sore? Sure? Are they necessary?
(03:22):
Are they based on science? Are you gonna be able
to continue to work out throughout the week after doing
some of these workouts? Are you putting yourself at a
considerable risk of injury? Yeah? So we need to talk
about that, and we need to just get back to
the basics strength training one on one. And I've covered
(03:42):
many of these principles in those other shows, but it
needs to be put into one place and just to
be reinforced again. And that's one thing I will continue
to preach about excessive moderation and about you know, sticking
with the basics and consistency and that it does not
have to be complicated, and it really isn't when you know,
(04:03):
the science and when you put it together. And what's
exciting about the show for me coming up on a year,
is that just with this show, it's starting to happen
things that happened with my prior books and videos. People
are saying, you know what time I actually followed your
advice and I've made incredible progress. Someone just reached out
(04:24):
and they lost sixty pounds applying the basic common sense approach.
That is what I'm all about, based on science. So
getting those stories and and that is what I do
this for. That is what I do this for, for
you to get results. That's it, And I get you know,
(04:47):
it's not about me sounding smart, and it's not about
me making it complicated or being the toughest trainer. That's
that's How hard is that? Oh yeah, do a hundred
push ups and then do a hund at burpys? How
hard is that? What is what education experience does that
take to put that out there? When I worked with
(05:09):
clients one on one, the goal was to take them
right to their point to where to find that and
that takes a while, and to be safe and to
push them, to motivate them, but to find there strengths
and where those strengths lie and the appropriate amount of
sets and reps and weight and exercises for them. And
(05:33):
so that's what this show is about. We're gonna get
back to the basics. We're gonna lay the groundwork. Some
of it you may know if you've been doing this
a while. Some of you you may need to hear again.
And for those of you who are truly just starting
out and still confused, this is going to give you
that base of knowledge when it comes to strength training.
And this is strength training one on one. You know,
I have a office filled with textbooks from all the certifications,
(05:57):
and you know, my master's working all that stuff, and
this is all in there. These are in the first
chapters of all of my strength and conditioning textbooks. Okay,
this is science. Science is changing, that's that's for sure.
But there are some pretty set principles when it comes
to lifting heavy things and getting stronger. We're gonna talk
about that, all right, quick break. When we come back
(06:19):
strength training one on one, we'll be right back. So
we're talking about strength training. We're talking about the basics.
Taking it back today one you know, refresher course. Maybe
you need to hear this stuff again and maybe you're
(06:41):
hearing it for the first time. And when I have
people reach out to me and ask me if they
need to do a hundred repetitions of something like lunges,
a hundred, I mean I actually I've never done a
hundred lunges in my life. I don't think let me
think about Nope, I don't think I ever have. You
know why, There's no reason unless you're competing, and I've
(07:04):
talked about that on another podcast. I get it. If
you're doing a competition where you want to do as
many of an exercise, as many repetitions as possible, that's fine.
But what did I tell you in that that podcast
where he talked about that am wrap? You know what
that says to me as an exercise physiologist, as an athlete,
My goal is to shut off my muscles as much
as possible, to recruit the least number of muscle fibers
(07:28):
so I can do as many repetitions as possible. So
part of that is not doing it with perfect form.
It's doing it really quickly and maybe not full range
of motion, as so many people do with things like
push ups, but a hundred repetitions. So I'm gonna talk
about that we're gonna talk about number of sets and
(07:48):
number of reps and all that stuff. These are the
questions I get almost weekly, you know, when it comes
to strength training questions. And so there are the basics,
and let me just us reiterate. I did a show
called The Five Components of Fitness. We lift weights, we
strength train, we you know, we do resistance training because
(08:10):
it actually affects three I was gonna say too, but
it actually affects actually, if we're being you know, wide
arcing as far as the the effects the five components
of fitness our cardio vascular endurance and then muscular strength,
muscular endurance, flexibility, and body composition. And actually strength training
(08:31):
kind of affects all of those in different ways, but
obviously specifically muscular strength and muscular endurance. But I say
all of them because there's studies that show that when
you do exercises through a wide range of motion, that
increases your flexibility. And that's why a lot of people
who strength trained frequently have pretty good flexibility. Some of
(08:53):
it's genetic and some of it is from strength trainings.
Counterintuitive goes against exactly what we were told many years ago.
Bodybuilders will become muscle bound. Well yes and no, right,
take steroids and you know, do weird things to your
muscles and unnatural things that can happen. Uh, and body composition.
(09:16):
When you increase your lean muscle, as I will talk
about increasing your metabolism. You burn calories all day want
so strength training is part of all of this. And
when it comes to cardio vascar endurance, this is a
little bit of a stretch. But you can't do your
cardio if you're injured, and oftentimes you're injured because of
muscular weaknesses and imbalances. Okay, so it's important to strength train.
(09:39):
We all need to do it. It is titled the
Fountain of Youth in a chapter of my new book,
The Micro Workout Plan. For that reason. I'm gonna give
you a couple of studies at the end of the
show just to tie it all together. All right, but
there are so many I mean, it's crazy, the benefits
of strength training that far outweigh the five I just
talked about. All right, but let's just start with something
(10:02):
I have talked about another podcast, but it goes to
strength training one on one. What we're talking about here
is overloading your muscle the overloading the overload principle common
sense and exercise science coming together. When you lift heavy things,
you stress your muscles. When you stress your muscles enough,
(10:22):
the muscles have to adapt. One way as they adapt
is getting stronger, Okay, One way they adapt is increasing
in size. And that is why we lift heavy things.
If you lift things that are too light, you don't
overload them enough, you won't have those effects. When you
(10:43):
lift things that are too heavy, you just run the
risk of injuring yourself and you're not performing the exercise
generally speaking, as it should be done, poor form, momentum,
things like that, all right, but we just need to
overload our muscles. And this is why when you hear
those people talk about, oh, you should never use machines,
(11:05):
you should never, you know, do this type of exercise.
When it comes to strength training, as long as it
overloads your muscle, it will change your muscle. As long
as it overloads your muscle, it will change your muscle.
Your body doesn't know if it's doing a push up
or a chess press with dumbbells or a machine chest press.
(11:27):
As long as you overload that muscle, it will change.
And if you you've listened to my other podcasts. I'm
all about variation and doing many different types of modalities
when it comes to exercise, because I'm not gonna get
into this in specifics you need to change. I've done
(11:47):
those shows. You need to not only overload your muscle,
but you need that variation because your muscle not only adapts,
it knows the exercises you are doing and in the order,
it is a very smart machine. So you need to
challenge it and you need to confuse it to some degree.
(12:07):
All right, But bottom line is you need to overload
the muscle. That's all we need to know in strength training.
One oh one, all right, and I have to talk
about the goals. What are our goals? Why do we
strength train? I've hit on many, but we want to
build a base of strength. You need to strengthen your muscles.
And in today's world, where we have had almost all
(12:29):
activity taken out, that is never been more important. We
need to just build a foundation of strength, and so
many people don't have that at all. Sit for hours
and hours, sit you know, at work, sit at home,
sit on the couch, you're lying in bed, you're sitting
in the car. We are getting weaker and weaker as
(12:52):
a nation. So first and foremost we need to build
that strength. We need to bulletproof our bodies. That's what
we evolved to do, not to sit, but to move,
So first and foremost that's it build strength. And in
doing that, we want to specifically fix our weaknesses and
(13:14):
our imbalances. And we all have those, or you know
had them, depending on where you are in your fitness journey,
because those weaknesses and those imbalances lead to injury. So
we want to build that base of strength so that
we're as healthy as possible, as strong as possible, and
(13:35):
then we want to fix those weaknesses and imbalances. In
the process of doing so, we also want to strengthen
our bones, you women, especially osteoporosis, and this is why
it's so crucial that we do it early and frequently
in life, because so many of the things that will
(13:56):
come up later in life can be vented by doing
these things consistently early on, and osteoporosis is one of them.
And that has always been one of my major issues
with the fear of bulk, is that women especially are
short changed because it's not just about muscle, it's about bone.
(14:20):
You want those bones to be as strong as possible.
And it just makes complete common sense. Your muscles, tendons
are attached to bones. When those muscles are challenge they
pull on the bone, which strengthens the bone. There you
have it, and you need to do that frequently, and
(14:41):
when we're younger especially. All right, So I want to
build that base of strength. We want to fix our
weaknesses and our imbalances. We want to strengthen our bones.
And finally, this is only four of many. You want
to build valuable lean muscle. It's a topic I will
hit over and over and over again because that it
(15:01):
is that important. Sarcopenia. We lose muscle as we age,
generally in your thirties, depends on the person. But you
start to lose muscle, you don't have to You can
mitigate it, you can slow it down, you can almost
reverse it by strength training. Okay, that is huge. So
(15:22):
there you have. We had to talk about the goals
because that kind of clarifies why we're doing it. And
I have to say it one final time. There are
mental reasons. Cognitive strength training goes so far beyond the
four reasons I just gave you. But for our basics
start to strength training. That's why we're doing it. That's
why we're doing it. But you're gonna get so many
other benefits as well. I will do many more shows
(15:43):
about that, all right, And let me just go to
the results again, and I've I've hit on some of
them are already. We do it to prevent injury, to
prevent osteoporosis, to slow down that sarcopenia. And then two
in joy life, to increase your ability to perform what
(16:03):
they talk about in exercise terms A d l S
activities of daily living. You're gonna enjoy life more when
you are stronger, when you don't have pain. Okay, So
the stronger you are, the better your quality of life. Okay, boom.
Sports performance and enjoyment if you're a recreational athlete or
you know, more advanced strength training is gonna help that,
(16:28):
and again overall quality of life. All right. So I
just have to throw that out there because so many
people think, why, what's the benefit You think of body builders,
You think of old school Arnold Swartzenegger Gold's gym type
things people throw in heavy weights. That's not what it's about.
It's about what I just described and that's why I
(16:48):
have to start with that. Okay, So we talked about
the overload principle. You need to overload your body. Well,
how can you do that? Well, there are numerous ways.
I'm gonna give you a couple for and foremost body
weight body weight exercises. That's resistance. You can overload your
body really well with push ups and planks and squats
(17:08):
and lunges and step ups and jumping, and that can
go from total beginner to ridiculously advanced. That is why
body weight exercises are so great. Do them anywhere, anytime,
modify them for your fitness level and your goals phenomenal.
(17:30):
Then you go to free weights. Free weights can be
so many different things. Today we're talking dumbbells, barbells, kettle bells,
those type of things. You can have them at home,
you can have them at you know, use them at
the gym. Now they take a little more knowledge. Right now,
you're loading your body, you're picking up heavy things. You
(17:51):
have to do that correctly. So depending on the exercise
you're doing, you need to know what you're doing and
you need to do it with the appropriate weight. And
it's talk more about that shortly and then you can
also use things like resistance bands, other types of bands
are really popular now, and finally machines and there are
(18:11):
others as well, but those are the basics, right. You've
got body weight, you've got free weights, you've got machines,
and as I said at the start of the show,
your body doesn't know the difference. And I use them
all because that keeps my body changing, it keeps my
mind interested, and it's just the best way to continue
(18:33):
to challenge your body and your mind for many years
to come. So body weight, free weights, and machines. If
you're just starting out, I highly recommend working with a
qualified fitness professional to put a program together for you.
That's what I used to do too. I you know,
if you want someone to come into your house and
(18:54):
teach how to use what you have at home, that's
one way to do it. At the gym is obviously
the typical way to do it. And now in the
world of content online, just be super careful that you
don't follow someone or take advice from someone who says
you have to do a hundred launches for it to
be effective. Now people say sets, and what's interesting is
(19:15):
quite often people get sets and repetitions confused sets and repetitions.
Repetitions are the number of times you perform the exercise,
and the sets are the number of times you do
that number of repetitions. Okay, So if you're doing ten
repetitions of push ups and you're doing it three times,
(19:36):
that's three sets, three sets of ten repetitions. So the
common question is how many sets do I need to do?
And one set works, especially for the beginner. So if
you're just starting out and you are just starting to
build that base of strength, sure one set works. You
do one set and get started that way. Now, two sets,
(20:01):
three sets, that is quite often what most people will
transition to. So if you're doing a dumbbell chess press,
you do one set, you rest, you do another set,
you rest, and you do a third set. I've talked
about before. I used to do three sets. Boars the
heck out of me. That third set. Sometimes I do,
sometimes I don't, So I'm two to three sets, and
(20:23):
then the question becomes how many exercises will get to
that shortly? So sets are again the number of times
you perform that specific number of repetitions, which leads to
the question how many repetitions generally speaking, ten to fifteen
repetitions where the last few repetitions are difficult without losing form. Now,
(20:45):
if you are a power lifter, if you're a strength person,
if you are training for specific sports, and you are
super advanced, you can do fewer, but the fewer repetitions
means heavier weight. And for so many people who aren't
in that category of advanced exercise or going for strength,
going for one repetition maximum, you're gonna live in the
(21:08):
ten to fifteen range. Okay, ten to fifteen repetitions, one
to three sets where the last few repetitions are difficult
without losing form. And that is so important, so important.
The way you choose is everything is everything, all right.
(21:32):
As I said, I see people using weights that are
too light, I see people using weights that are too heavy,
and both are decreasing their results. And the ones who
are generally going too heavy are significantly increasing their likelihood
of injury. All right, So one to three sets, ten
to fifteen repetitions, and then I just wanted to break
(21:52):
down the body. You know what I'm gonna do that
when we come back, we're gonna do one final quick
break and I'm just gonna break down the body into
muscle groups, so you know kind of how you're targeting them,
and this will really start to clarify how you put
together your strength training routine. Alright, the final break, we'll
be right back talking about the basics strength training one
(22:20):
oh one. And I know for many of you listening,
it's stuff you've heard before and it just bears repeating.
And then for those who are still confused as to
how to do it, this show is for you. We
need to challenge our bodies. As I said, with the
overload principle, lifting heavy weights, pushing heavy weights. You know,
(22:40):
when it comes to our exercise routine, that's what it's
all about. Strength training lifting heavy things and cardiovascular endurance,
raising our heart rates up and down. That's what it's about.
And just like strength training, cardio VASCAR doesn't your your
body doesn't really know if you're on a bike or
running or swimming as as long as you're pushing yourself
(23:03):
or an elliptical. There's different obviously intensities involved with all
of those, and you know, different body parts are utilized more.
But when it comes to the demand on your heart,
that's all we're worried about there as well, all right,
So muscles for the body upper body I divided into
five when it comes to muscle groups, chest, back, shoulders, biceps, triceps.
(23:25):
Say it again, chest, back, shoulders, biceps, triceeps. So I
did a strength workout this morning, went to the gym
and I did chest exercise, then I went to a
back exercise, then I went to shoulders, then I went
to biceps, and then I went to triceeps. So that
is biggest muscle group to the smallest, and that's generally
the way you should start, but you can mix that
(23:48):
up as well. But what they say is when it
comes to exercise science, if I start with my triceeps
and my biceps the smaller muscle groups, by the time
I get to my chest, I've pre fatigued those muscles,
so it's going to be harder to do my chest.
But here's the thing, I say, who cares? Because I
don't care how much I left. So there is value
as you mix up your routine to doing just that.
(24:09):
I don't wanna get too deep into that, right, but
so you go, Okay, I'm gonna do a upper body
workout or a total body workout. I break my body
down into those groups. My chest, what exercises will I
do for that? My back? What will I do for that?
And by the way, chest is pushing generally speaking, and
back is pulling. So chest, you do a push up,
(24:31):
you do a press. For your back, you do a lap,
pull down, you do a cable row, rowing motions, things
like that, shoulders, overhead presses, lateral raises, things like that,
biceps and triceps. Then we have to throw core in
there in the middle right, the middle of your body,
(24:52):
your abs in your lower back, and then finally lower body,
which is your glutes, your quads which are your thighs,
your hamstrings, the back of your legs, and your calves.
Other muscles as well. But those are the four primary
ones that we focus on. And the great thing about
your lower body is, yes, you can use machines and
(25:13):
do exercises that focus on those specifically, and there are
sometimes you should, but for the most part, especially when
starting out, squats and lunges and all the variations thereof
those are super effective at working multiple muscles of the
lower body. Okay, so that is super effective and efficient
(25:35):
because you're not just focusing on one. So let's go
through that one final time. Upper body, chest, back, shoulders, biceps, triceps.
Then you've got your abs, your core muscles, and then
your lower body, your legs, your glutes, your quadriceps, your hamstrings,
and your calves. And so if you're doing a basic
(25:56):
full body workout, you're gonna do all of those muscles
in the same workout, and that can be one set
of everything or two sets. Today I did two sets,
and I just did upper body. Okay, So that is
how I split up my routine now, generally speaking, Monday, Wednesday,
Friday's upper body for me, Tuesday, Thursday lower body, and
(26:20):
then Saturdays I'll kind of mix it up. Now, you
don't have to work out every day like that. So
if you say, as most people do, are many, I'm
gonna work out three days, two or three days, but
then you're gonna do all of these muscle groups within
your workout, and that's doable and it doesn't have to
be an hour. So today I did two sets of
(26:40):
upper body, so two sets of chest, two sets of back,
two sets of shoulders, biceps, triceps, and then I threw
some core exercises in between. And the way I did
it was I did one set of all five and
then I went back and did a second set. You
can do it that way, or can just do two exercises.
(27:02):
So I did a chest exercise, back of shoulders, biceps, triceps,
and I did three sets of those, and then I
went back and did a second round, and that was
two exercises for each body part. And that's just the
way I do it. But it goes to the basics
that I've been talking about. One to three sets, ten
(27:25):
to fifteen repetitions, and you can do one, two, maybe
three different exercises per body part. Okay, that's the basics.
So that's when it comes down to frequency. When people
say how many times do I need to work out
or what should I do within those workouts, I say,
how many days are you going to do strength training?
(27:47):
If you're doing strength training two to three times a week,
then it's full body. Then you want to hit all
those muscle groups that I just talked about. If you're
someone who's more motivated, you want to work out every day.
One way to do that is to go upper body,
lower body, and there are other ways to do it,
split routines and things like that, but these are the basics.
(28:09):
These are one oh one strength training one oh one.
So that is two super easy, super popular ways to
do it based on the number of times you are
going to exercise. All right, and let me just finish up.
I'm gonna get to just a couple. Let me mention
them right now. All right, some quick studies and these
(28:31):
are ones that I have in my book, The micro
Workout Plan. So many great studies and I just grab
three just to kind of show you again that this
I'm not just pulling this stuff out of the air
when it comes to your metabolism, injury, things like that.
So the first study American Journal of Clinical Nutrition. It's older,
but it's talking about metabolism. And the title of the
(28:52):
study was Increased energy requirements and changes in body composition
with resistance training in older adults. And the conclusion of
this one was resistance training is an effective way to
increase energy requirements. What does that mean? You're increasing your metabolism,
You're burning more calories all day long. It goes on
to increase energy requirements, decrease body fat mass, and maintain
(29:15):
metabolically active tissue mass in healthy older people, and may
be useful as an adjunct to weight control programs for
older adults. Metabolism, metabolism, metabolism. This is why I go
nuts when people go on restrictive diets because you are
losing what you're losing muscle along with somebody fat and
(29:36):
a heck of a lot of water with most diets,
and losing muscle is the last thing you want to
do as you age, especially, and that's what this study
is focused on. Increasing your metabolism through resistance training, especially
as we age. Second study injuries Okay, Journal of Applied Physiology,
two thousand, sixteen. Lifelong strength training mitigates the age related
(29:59):
decline in f and drive. Okay, this is a little
more complex, but it's pretty simple. The conclusion was lifelong
strength training has a protective effect against age related attenuation
of efferent drive. What's that saying. We're talking neuromuscular connections.
I've talked about this before, but as we get older,
(30:19):
we lose the connections to our muscles. We're just not
as agile, and balance and things like that are thrown off.
So this is going to that neural muscular connection. Okay,
the neuromuscular function, and simply stated, by performing strength training
you can have a protective effect against those declines. Against
(30:40):
the neuromuscular decrease in function as we get older, super
important right to quality of life. Two injuries to all
of the above, and finally one more about sarcopenia about
losing that muscle aging cell was the journal two thousand
fourteen February. The title another you know complex one, but
I will clarify title is Glycolic fast twitch muscle fiber
(31:05):
restoration counters adverse age related changes in body composition and metabolism.
What does that mean? Basically, the loss of lean muscle
is a significant contributor to the development of age related
metabolic dysfunction. Okay, so we need to lift weights, we
need to maintain our metabolism, and that is through preventing
(31:29):
the loss of muscle. So that goes to metabolism, that
goes to quality of life, that goes to injuries, that
goes to so many things. And I hope that those
studies and all the points I brought up at the
beginning of the show confirm that for you, strength training
(31:51):
is not about bodybuilders. It's not even about going to
the gym. It's not about an hour. It doesn't have
to be boring, it shouldn't be danger us and you
just have to figure out the exercises that work for
you and that you enjoy, and a great strength training coach.
By the way, there are a million exercises for all
(32:12):
the body parts. I just gave you for your chest,
your shoulders. You're so when I was a trainer and
clients would say, you know, I can't stand this machine
or this exercise, I'd get a different one. There's so
many different ways to work all of those body parts.
But that's strength training one oh one. That's why we
do it. The basics of how we do it ten
(32:34):
to fifteen reps, one to three sets, and you can
do one too if you have more time. Three different
exercises per body part. Now, if you're a bodybuilder like
this is not you know, those recommendations are obviously different
for you. But you are taking the basics of what
I just said and you are pyramiding off that. The
(32:59):
overload princes of remains the same. You need to challenge
your muscle, the frequency remains the same. I want you
to ideally do your full body two to three times
a week, and that's why Monday, Wednesday, Friday works for
most people. And you want I should say you need
to take one day off in between. You need to
(33:21):
give those muscles one day to rest. Perfect way to
end this all right, So it is so crucial. I'm
gonna be talking about strength training in so many different
ways in this show. You know, we had had had
on Brad Show and feld Way at the start of
the show. One of the you know greatest when it
comes to the studies on strength training and hypertrophee, which
(33:43):
is building muscle. It's so important. But you can do
it at home if you want. You can do it
at the gym. You can be like me and do
a mix of the two. But I look forward to
it and you should too, because it feels really good
when you get strong, and it feels really good when
you get healthier as a result. And a huge part
(34:05):
of all of it, it's not having aches and pains.
And what is amazing is whether it's arthritis or so
many different degenerative diseases, they recommend strength training and cardiovascar exercise.
You just have to do it smart, and you have
to progress, and you have to be consistent and then
(34:26):
you'll see results. Enough. Strength training one oh one, that
is what this is all about. And yes, sometimes the
concepts are simple. Oftentimes they are, but so few people
follow what I just said, because if they did, we
would have many more people seeing greater results than they are.
(34:49):
So take this basic information and start to build off it.
Thank you so much for listening. Please rate the show.
Coming up on a year, I want more ratings, so
thank you for those who have than If you haven't,
take two seconds rate the show, subscribe to the show.
And if you want to reach out and I love it,
you know all these questions like do I need to
(35:10):
do a hundred reps of something? No, you can reach
out to me through Twitter and Instagram. It's Tom h
Fit tom h Fit for both of those. Fitness Disrupted
dot com. You can reach out to me through there
as well, and thank you for listening. I love what
I do. I've been doing it forever and I will
(35:30):
be doing it forever. And my goal is to help
you have the best information to live your best life.
And oftentimes it's not sexy and sometimes it's tough love,
but it's all to get you your best results. Thank
you for listening. I am Tom Holland this is Fitness Disrupted,
Believe in yourself. Fitness Disrupted is a production of I
(35:58):
heart Radio. For more podcasts from My heart Radio, visit
the i heart Radio app, Apple Podcasts, or wherever you
listen to your favorite shows.
Welcome to Fitness Disrupted, a production of I Heart Radio.
I am Tom Holland, and this is Fitness Disrupted Strength
Training one oh one. Now, as I record this show,
(00:21):
I just looked and I think I am up to
about a hundred and thirty four episodes. That's insane. That's
insane coming up on a year. It's been an amazing year,
and thank you to everyone who has listened and reached
out and all my great guests, and I hope to
be doing this for eight long time to come. But
of those thirty four episodes, there have been shows about
(00:46):
strength training. There have been shows about cardiovascular exercises. We've
talked about nutrition, we've talked about motivation of card at all.
But when it comes to strength training, I've done some
some really ccific shows, and you know, we've talked about
body weight exercises and the power of the push up
and fear of bulk and all of those type of things.
(01:08):
But I realized I hadn't just done a basic strength
training one on one show. And if you've listened to
any of the shows, you know I'm all about the basics,
because the basics are what work. And I'm also about
exercise science. When we look at the studies and then
we take the studies and we say, how does that
(01:28):
apply to us and to things we can apply to
our real lives, to what we can do. We take
the studies, we take the anecdotal, we take common sense,
and we find where they intersect. But there's so much
garbage information out there. And one example of that, and
one reason I got the idea to do this show,
(01:51):
this specific basic strength training one on one show, was
someone reached out to me and asked me if it
was true they were told by a fitness person that
they had to do one hundred lunges for it to
be effective, that if they did a hundred or less
than one hundred lunges, it wouldn't work. This this drives
(02:12):
me nuts. That's It's like, it's just crazy crazy hundred?
Why and work? What does work mean? You know? That
is what I often do when confronted with these types
of questions personally, I just keep asking questions of that person,
not the person asking the question, but the person giving
that information. Why one hundred? Where did you learn that?
(02:36):
Where did you study that? What studies say you need
to do one hundred? And this is one of the
new problems when it comes to exercise is social media.
I've talked about this at length because it is a
huge part now with fitness and many unqualified people, mostly
unqualified people, are putting up workouts and many of them
(02:59):
are insane, and many of them involved insane numbers like
one hundred, one hundred, you know, do one hundred? Lunges
do ninety? Squads do eighty? Burpies do seventy? Why? Now?
Are they hard? Sure? Are you sore? Sure? Are they necessary?
(03:22):
Are they based on science? Are you gonna be able
to continue to work out throughout the week after doing
some of these workouts? Are you putting yourself at a
considerable risk of injury? Yeah? So we need to talk
about that, and we need to just get back to
the basics strength training one on one. And I've covered
(03:42):
many of these principles in those other shows, but it
needs to be put into one place and just to
be reinforced again. And that's one thing I will continue
to preach about excessive moderation and about you know, sticking
with the basics and consistency and that it does not
have to be complicated, and it really isn't when you know,
(04:03):
the science and when you put it together. And what's
exciting about the show for me coming up on a year,
is that just with this show, it's starting to happen
things that happened with my prior books and videos. People
are saying, you know what time I actually followed your
advice and I've made incredible progress. Someone just reached out
(04:24):
and they lost sixty pounds applying the basic common sense approach.
That is what I'm all about, based on science. So
getting those stories and and that is what I do
this for. That is what I do this for, for
you to get results. That's it, And I get you know,
(04:47):
it's not about me sounding smart, and it's not about
me making it complicated or being the toughest trainer. That's
that's How hard is that? Oh yeah, do a hundred
push ups and then do a hund at burpys? How
hard is that? What is what education experience does that
take to put that out there? When I worked with
(05:09):
clients one on one, the goal was to take them
right to their point to where to find that and
that takes a while, and to be safe and to
push them, to motivate them, but to find there strengths
and where those strengths lie and the appropriate amount of
sets and reps and weight and exercises for them. And
(05:33):
so that's what this show is about. We're gonna get
back to the basics. We're gonna lay the groundwork. Some
of it you may know if you've been doing this
a while. Some of you you may need to hear again.
And for those of you who are truly just starting
out and still confused, this is going to give you
that base of knowledge when it comes to strength training.
And this is strength training one on one. You know,
I have a office filled with textbooks from all the certifications,
(05:57):
and you know, my master's working all that stuff, and
this is all in there. These are in the first
chapters of all of my strength and conditioning textbooks. Okay,
this is science. Science is changing, that's that's for sure.
But there are some pretty set principles when it comes
to lifting heavy things and getting stronger. We're gonna talk
about that, all right, quick break. When we come back
(06:19):
strength training one on one, we'll be right back. So
we're talking about strength training. We're talking about the basics.
Taking it back today one you know, refresher course. Maybe
you need to hear this stuff again and maybe you're
(06:41):
hearing it for the first time. And when I have
people reach out to me and ask me if they
need to do a hundred repetitions of something like lunges,
a hundred, I mean I actually I've never done a
hundred lunges in my life. I don't think let me
think about Nope, I don't think I ever have. You
know why, There's no reason unless you're competing, and I've
(07:04):
talked about that on another podcast. I get it. If
you're doing a competition where you want to do as
many of an exercise, as many repetitions as possible, that's fine.
But what did I tell you in that that podcast
where he talked about that am wrap? You know what
that says to me as an exercise physiologist, as an athlete,
My goal is to shut off my muscles as much
as possible, to recruit the least number of muscle fibers
(07:28):
so I can do as many repetitions as possible. So
part of that is not doing it with perfect form.
It's doing it really quickly and maybe not full range
of motion, as so many people do with things like
push ups, but a hundred repetitions. So I'm gonna talk
about that we're gonna talk about number of sets and
(07:48):
number of reps and all that stuff. These are the
questions I get almost weekly, you know, when it comes
to strength training questions. And so there are the basics,
and let me just us reiterate. I did a show
called The Five Components of Fitness. We lift weights, we
strength train, we you know, we do resistance training because
(08:10):
it actually affects three I was gonna say too, but
it actually affects actually, if we're being you know, wide
arcing as far as the the effects the five components
of fitness our cardio vascular endurance and then muscular strength,
muscular endurance, flexibility, and body composition. And actually strength training
(08:31):
kind of affects all of those in different ways, but
obviously specifically muscular strength and muscular endurance. But I say
all of them because there's studies that show that when
you do exercises through a wide range of motion, that
increases your flexibility. And that's why a lot of people
who strength trained frequently have pretty good flexibility. Some of
(08:53):
it's genetic and some of it is from strength trainings.
Counterintuitive goes against exactly what we were told many years ago.
Bodybuilders will become muscle bound. Well yes and no, right,
take steroids and you know, do weird things to your
muscles and unnatural things that can happen. Uh, and body composition.
(09:16):
When you increase your lean muscle, as I will talk
about increasing your metabolism. You burn calories all day want
so strength training is part of all of this. And
when it comes to cardio vascar endurance, this is a
little bit of a stretch. But you can't do your
cardio if you're injured, and oftentimes you're injured because of
muscular weaknesses and imbalances. Okay, so it's important to strength train.
(09:39):
We all need to do it. It is titled the
Fountain of Youth in a chapter of my new book,
The Micro Workout Plan. For that reason. I'm gonna give
you a couple of studies at the end of the
show just to tie it all together. All right, but
there are so many I mean, it's crazy, the benefits
of strength training that far outweigh the five I just
talked about. All right, but let's just start with something
(10:02):
I have talked about another podcast, but it goes to
strength training one on one. What we're talking about here
is overloading your muscle the overloading the overload principle common
sense and exercise science coming together. When you lift heavy things,
you stress your muscles. When you stress your muscles enough,
(10:22):
the muscles have to adapt. One way as they adapt
is getting stronger, Okay, One way they adapt is increasing
in size. And that is why we lift heavy things.
If you lift things that are too light, you don't
overload them enough, you won't have those effects. When you
(10:43):
lift things that are too heavy, you just run the
risk of injuring yourself and you're not performing the exercise
generally speaking, as it should be done, poor form, momentum,
things like that, all right, but we just need to
overload our muscles. And this is why when you hear
those people talk about, oh, you should never use machines,
(11:05):
you should never, you know, do this type of exercise.
When it comes to strength training, as long as it
overloads your muscle, it will change your muscle. As long
as it overloads your muscle, it will change your muscle.
Your body doesn't know if it's doing a push up
or a chess press with dumbbells or a machine chest press.
(11:27):
As long as you overload that muscle, it will change.
And if you you've listened to my other podcasts. I'm
all about variation and doing many different types of modalities
when it comes to exercise, because I'm not gonna get
into this in specifics you need to change. I've done
(11:47):
those shows. You need to not only overload your muscle,
but you need that variation because your muscle not only adapts,
it knows the exercises you are doing and in the order,
it is a very smart machine. So you need to
challenge it and you need to confuse it to some degree.
(12:07):
All right, But bottom line is you need to overload
the muscle. That's all we need to know in strength training.
One oh one, all right, and I have to talk
about the goals. What are our goals? Why do we
strength train? I've hit on many, but we want to
build a base of strength. You need to strengthen your muscles.
And in today's world, where we have had almost all
(12:29):
activity taken out, that is never been more important. We
need to just build a foundation of strength, and so
many people don't have that at all. Sit for hours
and hours, sit you know, at work, sit at home,
sit on the couch, you're lying in bed, you're sitting
in the car. We are getting weaker and weaker as
(12:52):
a nation. So first and foremost we need to build
that strength. We need to bulletproof our bodies. That's what
we evolved to do, not to sit, but to move,
So first and foremost that's it build strength. And in
doing that, we want to specifically fix our weaknesses and
(13:14):
our imbalances. And we all have those, or you know
had them, depending on where you are in your fitness journey,
because those weaknesses and those imbalances lead to injury. So
we want to build that base of strength so that
we're as healthy as possible, as strong as possible, and
(13:35):
then we want to fix those weaknesses and imbalances. In
the process of doing so, we also want to strengthen
our bones, you women, especially osteoporosis, and this is why
it's so crucial that we do it early and frequently
in life, because so many of the things that will
(13:56):
come up later in life can be vented by doing
these things consistently early on, and osteoporosis is one of them.
And that has always been one of my major issues
with the fear of bulk, is that women especially are
short changed because it's not just about muscle, it's about bone.
(14:20):
You want those bones to be as strong as possible.
And it just makes complete common sense. Your muscles, tendons
are attached to bones. When those muscles are challenge they
pull on the bone, which strengthens the bone. There you
have it, and you need to do that frequently, and
(14:41):
when we're younger especially. All right, So I want to
build that base of strength. We want to fix our
weaknesses and our imbalances. We want to strengthen our bones.
And finally, this is only four of many. You want
to build valuable lean muscle. It's a topic I will
hit over and over and over again because that it
(15:01):
is that important. Sarcopenia. We lose muscle as we age,
generally in your thirties, depends on the person. But you
start to lose muscle, you don't have to You can
mitigate it, you can slow it down, you can almost
reverse it by strength training. Okay, that is huge. So
(15:22):
there you have. We had to talk about the goals
because that kind of clarifies why we're doing it. And
I have to say it one final time. There are
mental reasons. Cognitive strength training goes so far beyond the
four reasons I just gave you. But for our basics
start to strength training. That's why we're doing it. That's
why we're doing it. But you're gonna get so many
other benefits as well. I will do many more shows
(15:43):
about that, all right, And let me just go to
the results again, and I've I've hit on some of
them are already. We do it to prevent injury, to
prevent osteoporosis, to slow down that sarcopenia. And then two
in joy life, to increase your ability to perform what
(16:03):
they talk about in exercise terms A d l S
activities of daily living. You're gonna enjoy life more when
you are stronger, when you don't have pain. Okay, So
the stronger you are, the better your quality of life. Okay, boom.
Sports performance and enjoyment if you're a recreational athlete or
you know, more advanced strength training is gonna help that,
(16:28):
and again overall quality of life. All right. So I
just have to throw that out there because so many
people think, why, what's the benefit You think of body builders,
You think of old school Arnold Swartzenegger Gold's gym type
things people throw in heavy weights. That's not what it's about.
It's about what I just described and that's why I
(16:48):
have to start with that. Okay, So we talked about
the overload principle. You need to overload your body. Well,
how can you do that? Well, there are numerous ways.
I'm gonna give you a couple for and foremost body
weight body weight exercises. That's resistance. You can overload your
body really well with push ups and planks and squats
(17:08):
and lunges and step ups and jumping, and that can
go from total beginner to ridiculously advanced. That is why
body weight exercises are so great. Do them anywhere, anytime,
modify them for your fitness level and your goals phenomenal.
(17:30):
Then you go to free weights. Free weights can be
so many different things. Today we're talking dumbbells, barbells, kettle bells,
those type of things. You can have them at home,
you can have them at you know, use them at
the gym. Now they take a little more knowledge. Right now,
you're loading your body, you're picking up heavy things. You
(17:51):
have to do that correctly. So depending on the exercise
you're doing, you need to know what you're doing and
you need to do it with the appropriate weight. And
it's talk more about that shortly and then you can
also use things like resistance bands, other types of bands
are really popular now, and finally machines and there are
(18:11):
others as well, but those are the basics, right. You've
got body weight, you've got free weights, you've got machines,
and as I said at the start of the show,
your body doesn't know the difference. And I use them
all because that keeps my body changing, it keeps my
mind interested, and it's just the best way to continue
(18:33):
to challenge your body and your mind for many years
to come. So body weight, free weights, and machines. If
you're just starting out, I highly recommend working with a
qualified fitness professional to put a program together for you.
That's what I used to do too. I you know,
if you want someone to come into your house and
(18:54):
teach how to use what you have at home, that's
one way to do it. At the gym is obviously
the typical way to do it. And now in the
world of content online, just be super careful that you
don't follow someone or take advice from someone who says
you have to do a hundred launches for it to
be effective. Now people say sets, and what's interesting is
(19:15):
quite often people get sets and repetitions confused sets and repetitions.
Repetitions are the number of times you perform the exercise,
and the sets are the number of times you do
that number of repetitions. Okay, So if you're doing ten
repetitions of push ups and you're doing it three times,
(19:36):
that's three sets, three sets of ten repetitions. So the
common question is how many sets do I need to do?
And one set works, especially for the beginner. So if
you're just starting out and you are just starting to
build that base of strength, sure one set works. You
do one set and get started that way. Now, two sets,
(20:01):
three sets, that is quite often what most people will
transition to. So if you're doing a dumbbell chess press,
you do one set, you rest, you do another set,
you rest, and you do a third set. I've talked
about before. I used to do three sets. Boars the
heck out of me. That third set. Sometimes I do,
sometimes I don't, So I'm two to three sets, and
(20:23):
then the question becomes how many exercises will get to
that shortly? So sets are again the number of times
you perform that specific number of repetitions, which leads to
the question how many repetitions generally speaking, ten to fifteen
repetitions where the last few repetitions are difficult without losing form. Now,
(20:45):
if you are a power lifter, if you're a strength person,
if you are training for specific sports, and you are
super advanced, you can do fewer, but the fewer repetitions
means heavier weight. And for so many people who aren't
in that category of advanced exercise or going for strength,
going for one repetition maximum, you're gonna live in the
(21:08):
ten to fifteen range. Okay, ten to fifteen repetitions, one
to three sets where the last few repetitions are difficult
without losing form. And that is so important, so important.
The way you choose is everything is everything, all right.
(21:32):
As I said, I see people using weights that are
too light, I see people using weights that are too heavy,
and both are decreasing their results. And the ones who
are generally going too heavy are significantly increasing their likelihood
of injury. All right, So one to three sets, ten
to fifteen repetitions, and then I just wanted to break
(21:52):
down the body. You know what I'm gonna do that
when we come back, we're gonna do one final quick
break and I'm just gonna break down the body into
muscle groups, so you know kind of how you're targeting them,
and this will really start to clarify how you put
together your strength training routine. Alright, the final break, we'll
be right back talking about the basics strength training one
(22:20):
oh one. And I know for many of you listening,
it's stuff you've heard before and it just bears repeating.
And then for those who are still confused as to
how to do it, this show is for you. We
need to challenge our bodies. As I said, with the
overload principle, lifting heavy weights, pushing heavy weights. You know,
(22:40):
when it comes to our exercise routine, that's what it's
all about. Strength training lifting heavy things and cardiovascular endurance,
raising our heart rates up and down. That's what it's about.
And just like strength training, cardio VASCAR doesn't your your
body doesn't really know if you're on a bike or
running or swimming as as long as you're pushing yourself
(23:03):
or an elliptical. There's different obviously intensities involved with all
of those, and you know, different body parts are utilized more.
But when it comes to the demand on your heart,
that's all we're worried about there as well, all right,
So muscles for the body upper body I divided into
five when it comes to muscle groups, chest, back, shoulders, biceps, triceps.
(23:25):
Say it again, chest, back, shoulders, biceps, triceeps. So I
did a strength workout this morning, went to the gym
and I did chest exercise, then I went to a
back exercise, then I went to shoulders, then I went
to biceps, and then I went to triceeps. So that
is biggest muscle group to the smallest, and that's generally
the way you should start, but you can mix that
(23:48):
up as well. But what they say is when it
comes to exercise science, if I start with my triceeps
and my biceps the smaller muscle groups, by the time
I get to my chest, I've pre fatigued those muscles,
so it's going to be harder to do my chest.
But here's the thing, I say, who cares? Because I
don't care how much I left. So there is value
as you mix up your routine to doing just that.
(24:09):
I don't wanna get too deep into that, right, but
so you go, Okay, I'm gonna do a upper body
workout or a total body workout. I break my body
down into those groups. My chest, what exercises will I
do for that? My back? What will I do for that?
And by the way, chest is pushing generally speaking, and
back is pulling. So chest, you do a push up,
(24:31):
you do a press. For your back, you do a lap,
pull down, you do a cable row, rowing motions, things
like that, shoulders, overhead presses, lateral raises, things like that,
biceps and triceps. Then we have to throw core in
there in the middle right, the middle of your body,
(24:52):
your abs in your lower back, and then finally lower body,
which is your glutes, your quads which are your thighs,
your hamstrings, the back of your legs, and your calves.
Other muscles as well. But those are the four primary
ones that we focus on. And the great thing about
your lower body is, yes, you can use machines and
(25:13):
do exercises that focus on those specifically, and there are
sometimes you should, but for the most part, especially when
starting out, squats and lunges and all the variations thereof
those are super effective at working multiple muscles of the
lower body. Okay, so that is super effective and efficient
(25:35):
because you're not just focusing on one. So let's go
through that one final time. Upper body, chest, back, shoulders, biceps, triceps.
Then you've got your abs, your core muscles, and then
your lower body, your legs, your glutes, your quadriceps, your hamstrings,
and your calves. And so if you're doing a basic
(25:56):
full body workout, you're gonna do all of those muscles
in the same workout, and that can be one set
of everything or two sets. Today I did two sets,
and I just did upper body. Okay, So that is
how I split up my routine now, generally speaking, Monday, Wednesday,
Friday's upper body for me, Tuesday, Thursday lower body, and
(26:20):
then Saturdays I'll kind of mix it up. Now, you
don't have to work out every day like that. So
if you say, as most people do, are many, I'm
gonna work out three days, two or three days, but
then you're gonna do all of these muscle groups within
your workout, and that's doable and it doesn't have to
be an hour. So today I did two sets of
(26:40):
upper body, so two sets of chest, two sets of back,
two sets of shoulders, biceps, triceps, and then I threw
some core exercises in between. And the way I did
it was I did one set of all five and
then I went back and did a second set. You
can do it that way, or can just do two exercises.
(27:02):
So I did a chest exercise, back of shoulders, biceps, triceps,
and I did three sets of those, and then I
went back and did a second round, and that was
two exercises for each body part. And that's just the
way I do it. But it goes to the basics
that I've been talking about. One to three sets, ten
(27:25):
to fifteen repetitions, and you can do one, two, maybe
three different exercises per body part. Okay, that's the basics.
So that's when it comes down to frequency. When people
say how many times do I need to work out
or what should I do within those workouts, I say,
how many days are you going to do strength training?
(27:47):
If you're doing strength training two to three times a week,
then it's full body. Then you want to hit all
those muscle groups that I just talked about. If you're
someone who's more motivated, you want to work out every day.
One way to do that is to go upper body,
lower body, and there are other ways to do it,
split routines and things like that, but these are the basics.
(28:09):
These are one oh one strength training one oh one.
So that is two super easy, super popular ways to
do it based on the number of times you are
going to exercise. All right, and let me just finish up.
I'm gonna get to just a couple. Let me mention
them right now. All right, some quick studies and these
(28:31):
are ones that I have in my book, The micro
Workout Plan. So many great studies and I just grab
three just to kind of show you again that this
I'm not just pulling this stuff out of the air
when it comes to your metabolism, injury, things like that.
So the first study American Journal of Clinical Nutrition. It's older,
but it's talking about metabolism. And the title of the
(28:52):
study was Increased energy requirements and changes in body composition
with resistance training in older adults. And the conclusion of
this one was resistance training is an effective way to
increase energy requirements. What does that mean? You're increasing your metabolism,
You're burning more calories all day long. It goes on
to increase energy requirements, decrease body fat mass, and maintain
(29:15):
metabolically active tissue mass in healthy older people, and may
be useful as an adjunct to weight control programs for
older adults. Metabolism, metabolism, metabolism. This is why I go
nuts when people go on restrictive diets because you are
losing what you're losing muscle along with somebody fat and
(29:36):
a heck of a lot of water with most diets,
and losing muscle is the last thing you want to
do as you age, especially, and that's what this study
is focused on. Increasing your metabolism through resistance training, especially
as we age. Second study injuries Okay, Journal of Applied Physiology,
two thousand, sixteen. Lifelong strength training mitigates the age related
(29:59):
decline in f and drive. Okay, this is a little
more complex, but it's pretty simple. The conclusion was lifelong
strength training has a protective effect against age related attenuation
of efferent drive. What's that saying. We're talking neuromuscular connections.
I've talked about this before, but as we get older,
(30:19):
we lose the connections to our muscles. We're just not
as agile, and balance and things like that are thrown off.
So this is going to that neural muscular connection. Okay,
the neuromuscular function, and simply stated, by performing strength training
you can have a protective effect against those declines. Against
(30:40):
the neuromuscular decrease in function as we get older, super
important right to quality of life. Two injuries to all
of the above, and finally one more about sarcopenia about
losing that muscle aging cell was the journal two thousand
fourteen February. The title another you know complex one, but
I will clarify title is Glycolic fast twitch muscle fiber
(31:05):
restoration counters adverse age related changes in body composition and metabolism.
What does that mean? Basically, the loss of lean muscle
is a significant contributor to the development of age related
metabolic dysfunction. Okay, so we need to lift weights, we
need to maintain our metabolism, and that is through preventing
(31:29):
the loss of muscle. So that goes to metabolism, that
goes to quality of life, that goes to injuries, that
goes to so many things. And I hope that those
studies and all the points I brought up at the
beginning of the show confirm that for you, strength training
(31:51):
is not about bodybuilders. It's not even about going to
the gym. It's not about an hour. It doesn't have
to be boring, it shouldn't be danger us and you
just have to figure out the exercises that work for
you and that you enjoy, and a great strength training coach.
By the way, there are a million exercises for all
(32:12):
the body parts. I just gave you for your chest,
your shoulders. You're so when I was a trainer and
clients would say, you know, I can't stand this machine
or this exercise, I'd get a different one. There's so
many different ways to work all of those body parts.
But that's strength training one oh one. That's why we
do it. The basics of how we do it ten
(32:34):
to fifteen reps, one to three sets, and you can
do one too if you have more time. Three different
exercises per body part. Now, if you're a bodybuilder like
this is not you know, those recommendations are obviously different
for you. But you are taking the basics of what
I just said and you are pyramiding off that. The
(32:59):
overload princes of remains the same. You need to challenge
your muscle, the frequency remains the same. I want you
to ideally do your full body two to three times
a week, and that's why Monday, Wednesday, Friday works for
most people. And you want I should say you need
to take one day off in between. You need to
(33:21):
give those muscles one day to rest. Perfect way to
end this all right, So it is so crucial. I'm
gonna be talking about strength training in so many different
ways in this show. You know, we had had had
on Brad Show and feld Way at the start of
the show. One of the you know greatest when it
comes to the studies on strength training and hypertrophee, which
(33:43):
is building muscle. It's so important. But you can do
it at home if you want. You can do it
at the gym. You can be like me and do
a mix of the two. But I look forward to
it and you should too, because it feels really good
when you get strong, and it feels really good when
you get healthier as a result. And a huge part
(34:05):
of all of it, it's not having aches and pains.
And what is amazing is whether it's arthritis or so
many different degenerative diseases, they recommend strength training and cardiovascar exercise.
You just have to do it smart, and you have
to progress, and you have to be consistent and then
(34:26):
you'll see results. Enough. Strength training one oh one, that
is what this is all about. And yes, sometimes the
concepts are simple. Oftentimes they are, but so few people
follow what I just said, because if they did, we
would have many more people seeing greater results than they are.
(34:49):
So take this basic information and start to build off it.
Thank you so much for listening. Please rate the show.
Coming up on a year, I want more ratings, so
thank you for those who have than If you haven't,
take two seconds rate the show, subscribe to the show.
And if you want to reach out and I love it,
you know all these questions like do I need to
(35:10):
do a hundred reps of something? No, you can reach
out to me through Twitter and Instagram. It's Tom h
Fit tom h Fit for both of those. Fitness Disrupted
dot com. You can reach out to me through there
as well, and thank you for listening. I love what
I do. I've been doing it forever and I will
(35:30):
be doing it forever. And my goal is to help
you have the best information to live your best life.
And oftentimes it's not sexy and sometimes it's tough love,
but it's all to get you your best results. Thank
you for listening. I am Tom Holland this is Fitness Disrupted,
Believe in yourself. Fitness Disrupted is a production of I
(35:58):
heart Radio. For more podcasts from My heart Radio, visit
the i heart Radio app, Apple Podcasts, or wherever you
listen to your favorite shows.
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