February 28, 2024 • 27 mins
Ever wonder how to unlock the true potential of your muscles and kickstart your strength training journey? Well, buckle up, as I, Gus Holland, guide you through the essentials of muscle building in a way that’s perfect for beginners. You'll discover the power of higher loads, the efficacy of low rep ranges, and the importance of rest for optimal muscle recovery. We're talking controlled tempos, workout structuring, and the art of energy management with simple supplements – all the secrets you need to fuel your fitness quest. Plus, I'll reveal how to bolster your nervous system for peak muscle activation and weave in critical balance exercises to keep you injury-free, especially when the stakes are high. And don't miss out on the bonus three-day training split designed to light the fire of your strength training regimen.
Moving forward, I'll walk you through a strategic five-day workout plan that smartly alternates muscle groups for maximum gains. Starting with the legs and marching through a comprehensive mix of back, chest, and shoulder workouts, you'll learn why mastering form, reps, and rest periods isn't just fitness jargon—it's your roadmap to success. We'll also tackle the often-neglected rear delt exercises that can truly transform your back training. I'll share essential tips for keeping injuries at bay and lifestyle hacks to help you maintain zenith-level energy throughout your workouts. Remember, it's not just about lifting weights; it's about lifting each other up. So let's connect, share experiences, and grow stronger together in this community. Join me and let's embark on this strength-building odyssey with gusto.
Continue Your Education:
Western Governor's University (WGU): https://infl.tv/nFBO
New Website and Merch:
https://www.wheyoflifepodcast.com
Social Channels:
Podcast Instagram: https://www.instagram.com/wheyoflifepodcast/
Gus' Instagram: https://www.instagram.com/gussholland/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everybody and welcome to a new episode of Way
of Life.
I'm your host, gus Holland.
Today is going to be focusingon the beginner stage and basics
of strength training.
So strength training willrequire a higher load or higher
volume of training, paired withlower rep ranges, and includes
(00:27):
longer rest periods.
So these longer rest periodsare going to give you your
muscles a little bit more time.
I mean, obviously you'reexerting more force because
you're doing heavier weight witha lower amount of reps, but
it's these rest are going togive you time to get more oxygen
(00:50):
in your blood.
Obviously, a lot of strengthtrainer and training athletes
bring some sort of glucose basedsupplement.
I've seen everything fromactual gummy candy to adding a
little bit of sugar to theirwater or even just various
(01:14):
sports drinks or supplements.
So for all workouts you'regoing to still maintain that
controlled tempo.
Normally you're going to havetwo to five sets, I would say,
(01:36):
per exercise and you're going tohave somewhere between a two
and five minute rest, and thereare some outliers that take
longer rests or shorter rests,but I would say that's about the
average.
Once again, I'm going to goover a three week of, I mean
(01:57):
three time per week, four timeper week and five time per week
training split, and, once again,these are just examples, not
necessarily what you shouldfollow by the book or and I'm
not saying that you can't alterthese to fit your training style
(02:20):
or your preferences, but I'mgoing to just stick to the
basics, like I said, and, yeah,hopefully this helps you all out
.
So, before I get into thesespecific splits or training
programs, I do want to explainthat strength training,
especially for a beginner.
(02:40):
I mean, obviously you want towatch out for injuries and
whatnot, but strength trainingis summed up as using your
muscle mass to generate forceand train your nervous system
specifically to allow yourselfto recruit and activate your
(03:02):
muscle groups to generate themost amount of force while
maintaining a high amount ofintensity and efficiency within
not only the movement but in allaspects of your training.
(03:26):
So a lot of things that are, ornot a lot of things.
A lot of times what isoverlooked within the strength
training regimens is yourbalance and stabilization.
So lots of times you'retraining for explosive movements
(03:49):
or you're gonna be training for, for example, like a
powerlifting meet, your or astrong man event.
That'd be the best example Alot of those movements.
Although they're very heavy,they require an immense amount
(04:10):
of force immediately, basicallyan explosive.
You'll hear it in football ifyou've ever played football.
They say it takes flow throughthe movement or whatever.
There's different terms.
But the something that you canfocus on on your off days is
(04:32):
your stability and balance andeverything.
Because when you're performingthese lifts, especially at
competitions or meets or whathave you, you're often going to
the point of failure or completeexhaustion and with these types
of movements, a lot of most ofthe I wouldn't necessarily say
(04:55):
most, but it might be a good50-50 split but a lot of
injuries are sustained duringthose moments of complete
exhaustion and you're eithersomebody's losing their balance,
they're or losing their form,forgetting some of the safety
techniques that should have, andmost likely have been, went
(05:20):
over before the start of thecompetition.
And so a really good thing todo is to not focus on, but kind
of as an on an accessory day ora rest day or whatever, is to
train different modalities ornot modality, different forms of
(05:41):
stability and balance.
But, as promised, here is thethree day split, just an example
, so you could start off thefirst day doing a shoulder pre.
Well, oh yeah, still warm upwith the cardio, still do some
(06:04):
form of stretching, or I preferto do static stretching on off
days.
So you want to do some sort oflike an active stretch, a
dynamic stretch, beforehandbefore actually lifting.
That's going to increase bloodflow to the target areas and
prevent injury.
(06:25):
But enough rambling.
So you start with, as anexample, shoulder press doing.
What I like to do is, for allof these exercises, three to
four.
No, yeah, yeah, yeah, three tofour.
Sets of my sweet spot is likefive reps, so that's a good
(06:52):
thing to do.
So I'm going to do a little bitof a stretch and then I'm going
to do a little bit of a stretchand then I'm going to do a
little bit of a stretch.
So, depending on the exercise,I will change the amount of sets
.
I normally keep the reps aroundfive, unless I'm going very
heavy, like on a deadlift orsomething like that, and I might
(07:14):
do three reps but do like foursets of three or something like
that.
But anyways, keep that in mind.
And but you start off.
You start off with a shoulderpress.
This can be a machine shoulderpress, it can be dumbbell
shoulder press.
I Personally try and stay offmachines as much as possible
(07:39):
because they reduce your the useof your stabilizers.
So, especially for shoulders,that's a big deal, but some form
of shoulder press, like I said,three sets of five or six.
You're gonna do the long restsin between three to four minutes
(08:04):
.
You can do a form of a row,whether that's a bent over row
With a dumbbell or a t bar rowwith a with a barbell, some form
of row.
Then you're going to do someform of chest press which is
(08:26):
like a.
It can be with dumbbell orbarbell.
You can do incline, flat benchor decline, it's your preference
on this or or multiple, youknow you could say well, I'm
gonna do Incline and declinethis week and then next week I'm
(08:46):
gonna focus on flat bench orsomething like that, just to add
some variety.
Then you can.
I would do one more Shoulderpressing Exercise.
This can be, if you're astrongman, this could be like a
log press or a circus dumbbellNot circus, don't know um, but
(09:10):
yeah, like a dumbbell press orJust a bar, a strict barbell
overhead shoulder press, yourchoice on that.
Then you're gonna do some formof tricep Pulldown, press down,
whatever you want to call it.
So I personally prefer to usethe like the rope attachment and
(09:36):
where you flare at the end ofthe the movement.
But you can use a like a crosscross cable tricep press or Some
some some form of a triceppress.
It's really up to yourpreference.
So that would be an example forday one of a three-day split.
(10:02):
Then day two is Pretty muchgonna be all legs.
This is Obviously like on oncalf stuff.
You can, you, they can.
They can use a lot more Damageto them, I guess, for them to
(10:25):
grow.
But you might do like two setsof six to eight instead of Like
three sets of three or something.
But yeah, you can do calfraises, glute bridges, hip
thrusts, barbell, squat, legpress, seated calf raises,
(10:49):
standard calf raises, any ofthose exercises.
I would say, try and hit aboutsix different leg exercises,
unless you're, you know, andit's it's gonna be different,
especially if you're like, ifyou're doing something like I
(11:12):
mean, you could just go and dolike four exercises as opposed
to six, but they're like muchmore demanding on you, such as
Dead lifts or something you know, a major, a major lift.
That would be day two.
Now on day three, you're goingto Do something to target the
(11:40):
areas that you've alreadyaffected the basically like what
I do.
What I try and do is like, feelwhat's the most sore and Hit
that again, basically almost towarm it up but also to help move
out some of that lactic acid.
So for a lot of people that'sgonna be the legs.
(12:01):
You can do another form of likeglute, bridge or or thrust
exercise you know some sort oflike hip mobility, you know, to
warm that up and you can hitcalf raises again.
That'd be a good kind ofwarm-up on that.
And then you're gonna hit itback and you're gonna try and do
(12:26):
two to three exercises for backOnce again, somewhere between
three to five sets, and I'd sayabout fiber apps.
So this can be.
There's a bunch of differentvariations of rows.
This can be some form of likelat pull down that's what I
(12:55):
personally love, lat pull downand like a seated, even like a
seated machine row, like analternating row.
Those are pretty good then.
Yeah, then you hit arms onemore time, basically because why
not?
This could be just like astandard dumbbell bicep curl I
(13:19):
personally like to superset,like one of my favorite things
to do is do some form of bicepcurl, whether it's dumbbell or
like an easy grip bar, but likea moderately, like in between,
(13:43):
like a moderate and heavy weight.
I like to do that.
And then I like to immediatelylike superset it with some
hammer curls, and those aredumbbell hammer curls.
So I, what I do is, just as anexample, like, we'll say, doing
(14:08):
curls like your beginner, soyou're doing, like we'll say, 20
to 25 pound dumbbell curlsstandard, very controlled,
focusing on your breathing andyour alternating.
So you're, you know, you curlyour right arm with your left
arm down, put your right armdown, curl your left arm up,
right, and each arm you'll we'llsay, we'll say you're doing six
(14:32):
reps, so you'll do six reps oneach arm.
Set the dumbbells down, takelike not that long, like 15 to
30 second break and or, ifyou're feeling real, real good,
just go straight into it.
But then you hit a set of sixhammer curls, same amount of
(14:57):
weight, if you can and if not Iwould I'd go down by about five
pounds, like, if you're curling20, is you can, you could hammer
curl 15s or something like that.
And so once you've done a setof each of those on both arms,
that's when you do your extendedrest in between.
So that'd be like two to threeminute rest, do another superset
(15:23):
to the two to three minute rest, do another superset.
So altogether you're doingthree sets of six of both a
bicep curl, ice, I guess,isolated, alternating bicep curl
and a hammer curl.
So one, you're gonna get acrazy pump.
(15:44):
Two, you're gonna really hityour bicep well and you're gonna
feel it.
So I like it, I like it a lot.
But that is, that's a three-daysplit.
That's just a sample three-daysplit.
You can change those exercisesup, you can add exercises and if
it's if that's too much for you, subtract exercises until you
(16:08):
get you know always progress,you know, until you get to a
better level.
Kind of goes without.
Well, it doesn't go withoutsaying.
I should have said it at thebeginning.
But in my opinion you shouldhit abs as often as you can and
(16:28):
you should always involve someform of cardio.
Even if it's just 10 to 15minute warm-up on a, on a bike
or something, I don't care, dosomething.
Or brisk walk outside, I don't,do not care, do something.
But so then we're gonna do afour-day split.
(16:55):
I'm not gonna list every singleexercise, just kind of kind of
cluster it up, kind of simplifyit, and that way I don't waste
all your times.
So, anyways, four-day split,we'll say day one is we're gonna
do arms and legs, I mean, I'msorry, abs and legs.
(17:18):
So you're gonna do, like we'llsay, six leg exercises.
This is including a calf raise,leg extensions, leg press,
squat.
You know you're gonna do, Iwould say, like once again,
(17:44):
three to five sets of about fiveor six reps on all, pretty much
all of those.
Then you're gonna do two tothree minute rest in between
each exercise.
So, yeah, that's really thatsums up day one.
(18:06):
That went by a lot quicker thanI expected.
But then you're gonna do day two.
That is very much like a.
You're alternating between,like you do like a one back
exercise, like a standard rowexcuse me, like a standard row
as like a warm-up thing and justto kind of get your back
(18:28):
activated.
Then you're gonna basicallyalternate exercises between
chest and shoulders and thenfinish it off with one bicep or
tricep exercise.
So altogether, once again,you're doing, I'd say, about
seven, try to shoot for likeseven exercises same amount of
(18:53):
reps and sets, same amount ofrest in between, but just
alternate shoulder and chestexercises as long as you can
like.
Sometimes the gym is toocrowded.
Sometimes you're in a giantrush and you just need to like
knock stuff out so you can.
You can group stuff up.
But yeah, try and alternate ifyou can.
(19:16):
Third day legs again same samething, except try to include at
least one like big lift, youknow, like a, like a Romanian
deadlift or something like that.
Do like five sets of five onthat, then we'll see day four.
(19:42):
You're going to basically likeshoot for like two arm exercises
, like a, like two differentvariations of a bicep curl, and
then you're gonna do back likethree variations of I would.
(20:05):
I would do like two to pulldown variations and then like
some form of row, whether it'sbent over or like horizontal row
, but yeah, you could do like awide grip pull down, and then
you could do a neutral grip pulldown.
That's just simple example.
Then you're gonna do I wouldshoot for two exercises to
(20:32):
target your rear delts, so thatkind of, you know, help ties
into your back and everything.
Maybe like a, like a bent overrear delt raise with a dumbbell.
That that's pretty good.
Yeah, and once again, with allthese trying to abs as much as
(20:56):
possible, try and get somecardio in and let's see.
So five-day split.
That is basically, you're gonnado the four-day split and then
you're just adding a fifth day,and the fifth day you're going
(21:18):
to be hitting shoulders harder,it's gonna.
It's gonna be basically arepeat of day two.
So, to sum it up, it's like dayone, legs, day two, that little
bit of back, that one or twolittle tricep or bicep exercises
(21:45):
, but your alt and then the restis alternating between chest
and shoulders.
So that's day two.
Day three is legs again.
Day four is exactly what I justexplained like a minute ago,
with focusing on back and reardelt, rear delt.
(22:07):
And then the fifth day isalmost it's like a hybrid
between day two and day four.
So you're going to do like oneone back exercise, shoot for
(22:28):
like three shoulder exercisesand I like to do like two chest
exercises.
So another super set that I'mreally, that I really like is to
do some form of bent, of benchpress with a corresponding fly,
(22:50):
so you get the weight that youneed.
You know the, the correctweight dumbbells that you use
for flies, and so if you'redoing like incline, you would do
a set of incline and a set ofin, I'm sorry, a set of incline
(23:11):
bench and then a set of inclineflies and then rest and repeat,
rest and repeat three sets oflike six to eight or whatever.
You still do those long reststhough the two to three minute
rests, keeping and keeping inmind to always brace correctly
(23:34):
and breathe correctly duringthese exercises, staying on top
of your hydration and if, sinceyou're a beginner, you know,
fill, fill out these programsand then be like man, I just get
like 60 or 70% done with myworkout and I'm just more, I'm
just worn out, I'm justexhausted.
(23:55):
So one I would try and try andtake some sort of very small
amount of sugar supplement, likemaybe bring in a couple pieces
of candy just to try it out, tosee, because not everybody
responds like this.
Some people are diabetic, youknow there's, there's all kinds
(24:16):
of stuff that go into factorwith this.
But try some form of like milddose of sugar, basically, and
see if that helps you.
Like, while you're restingyou're like 40% done with your,
(24:36):
with your exercise.
You know, chew on something,chew on a couple gummies, sip
some water.
You know there's also all those.
There's multiple differentcompanies that do hydration
packs that you just add to water.
Those are really good and somepurpose.
You know some have sugar inthem, some are purposely sugar
(24:57):
free and you know, use those toyour discretion and whatever
works for you.
That's really about it.
And yeah, injury prevention, man, because you want to do as much
, you want to train at likeyou're shooting for like a
(25:21):
lifestyle change.
So the longer you can trainwithout injury is the longer
that you can train withoutbreaking that cycle.
That you know that that changein your life.
You know it's real easy if you,if you get like two weeks in
you lose some weight, blah, blah, blah, and then you like pull
something and you're like man, Igot gotten doctor said I got to
(25:45):
sit out two weeks.
You know I'm gonna sit out twoweeks and then two weeks turns
into two months, then you gainedall your weight back.
Then you're, you know, juststarts that cycle back over
again.
So main thing is, in my opinion, injury prevention and staying
healthy.
So if, let me see here I'mgonna check my notes see if I
(26:10):
missed anything, but I'm prettysure that that about covers it
for the for the beginner levelof strength training.
If you like the podcast or youlike any other episodes, please
share it with a friend.
That is the main thing I'mtrying to do right now is grow
the audience.
Episodes are free and if y'allhave any questions comments,
(26:38):
concerns whatever you cancomment on the best way is to
just comment on the Instagramway of life podcast.
Yeah, but share it with afriend, rate it, review it.
That's greatly appreciated andI will be talking to y'all very
soon.
Y'all have a great rest of yourweek and, yeah, bye.
Hey everybody and welcome to a new episode of Way
of Life.
I'm your host, gus Holland.
Today is going to be focusingon the beginner stage and basics
of strength training.
So strength training willrequire a higher load or higher
volume of training, paired withlower rep ranges, and includes
(00:27):
longer rest periods.
So these longer rest periodsare going to give you your
muscles a little bit more time.
I mean, obviously you'reexerting more force because
you're doing heavier weight witha lower amount of reps, but
it's these rest are going togive you time to get more oxygen
(00:50):
in your blood.
Obviously, a lot of strengthtrainer and training athletes
bring some sort of glucose basedsupplement.
I've seen everything fromactual gummy candy to adding a
little bit of sugar to theirwater or even just various
(01:14):
sports drinks or supplements.
So for all workouts you'regoing to still maintain that
controlled tempo.
Normally you're going to havetwo to five sets, I would say,
(01:36):
per exercise and you're going tohave somewhere between a two
and five minute rest, and thereare some outliers that take
longer rests or shorter rests,but I would say that's about the
average.
Once again, I'm going to goover a three week of, I mean
(01:57):
three time per week, four timeper week and five time per week
training split, and, once again,these are just examples, not
necessarily what you shouldfollow by the book or and I'm
not saying that you can't alterthese to fit your training style
(02:20):
or your preferences, but I'mgoing to just stick to the
basics, like I said, and, yeah,hopefully this helps you all out
.
So, before I get into thesespecific splits or training
programs, I do want to explainthat strength training,
especially for a beginner.
(02:40):
I mean, obviously you want towatch out for injuries and
whatnot, but strength trainingis summed up as using your
muscle mass to generate forceand train your nervous system
specifically to allow yourselfto recruit and activate your
(03:02):
muscle groups to generate themost amount of force while
maintaining a high amount ofintensity and efficiency within
not only the movement but in allaspects of your training.
(03:26):
So a lot of things that are, ornot a lot of things.
A lot of times what isoverlooked within the strength
training regimens is yourbalance and stabilization.
So lots of times you'retraining for explosive movements
(03:49):
or you're gonna be training for, for example, like a
powerlifting meet, your or astrong man event.
That'd be the best example Alot of those movements.
Although they're very heavy,they require an immense amount
(04:10):
of force immediately, basicallyan explosive.
You'll hear it in football ifyou've ever played football.
They say it takes flow throughthe movement or whatever.
There's different terms.
But the something that you canfocus on on your off days is
(04:32):
your stability and balance andeverything.
Because when you're performingthese lifts, especially at
competitions or meets or whathave you, you're often going to
the point of failure or completeexhaustion and with these types
of movements, a lot of most ofthe I wouldn't necessarily say
(04:55):
most, but it might be a good50-50 split but a lot of
injuries are sustained duringthose moments of complete
exhaustion and you're eithersomebody's losing their balance,
they're or losing their form,forgetting some of the safety
techniques that should have, andmost likely have been, went
(05:20):
over before the start of thecompetition.
And so a really good thing todo is to not focus on, but kind
of as an on an accessory day ora rest day or whatever, is to
train different modalities ornot modality, different forms of
(05:41):
stability and balance.
But, as promised, here is thethree day split, just an example
, so you could start off thefirst day doing a shoulder pre.
Well, oh yeah, still warm upwith the cardio, still do some
(06:04):
form of stretching, or I preferto do static stretching on off
days.
So you want to do some sort oflike an active stretch, a
dynamic stretch, beforehandbefore actually lifting.
That's going to increase bloodflow to the target areas and
prevent injury.
(06:25):
But enough rambling.
So you start with, as anexample, shoulder press doing.
What I like to do is, for allof these exercises, three to
four.
No, yeah, yeah, yeah, three tofour.
Sets of my sweet spot is likefive reps, so that's a good
(06:52):
thing to do.
So I'm going to do a little bitof a stretch and then I'm going
to do a little bit of a stretchand then I'm going to do a
little bit of a stretch.
So, depending on the exercise,I will change the amount of sets
.
I normally keep the reps aroundfive, unless I'm going very
heavy, like on a deadlift orsomething like that, and I might
(07:14):
do three reps but do like foursets of three or something like
that.
But anyways, keep that in mind.
And but you start off.
You start off with a shoulderpress.
This can be a machine shoulderpress, it can be dumbbell
shoulder press.
I Personally try and stay offmachines as much as possible
(07:39):
because they reduce your the useof your stabilizers.
So, especially for shoulders,that's a big deal, but some form
of shoulder press, like I said,three sets of five or six.
You're gonna do the long restsin between three to four minutes
(08:04):
.
You can do a form of a row,whether that's a bent over row
With a dumbbell or a t bar rowwith a with a barbell, some form
of row.
Then you're going to do someform of chest press which is
(08:26):
like a.
It can be with dumbbell orbarbell.
You can do incline, flat benchor decline, it's your preference
on this or or multiple, youknow you could say well, I'm
gonna do Incline and declinethis week and then next week I'm
(08:46):
gonna focus on flat bench orsomething like that, just to add
some variety.
Then you can.
I would do one more Shoulderpressing Exercise.
This can be, if you're astrongman, this could be like a
log press or a circus dumbbellNot circus, don't know um, but
(09:10):
yeah, like a dumbbell press orJust a bar, a strict barbell
overhead shoulder press, yourchoice on that.
Then you're gonna do some formof tricep Pulldown, press down,
whatever you want to call it.
So I personally prefer to usethe like the rope attachment and
(09:36):
where you flare at the end ofthe the movement.
But you can use a like a crosscross cable tricep press or Some
some some form of a triceppress.
It's really up to yourpreference.
So that would be an example forday one of a three-day split.
(10:02):
Then day two is Pretty muchgonna be all legs.
This is Obviously like on oncalf stuff.
You can, you, they can.
They can use a lot more Damageto them, I guess, for them to
(10:25):
grow.
But you might do like two setsof six to eight instead of Like
three sets of three or something.
But yeah, you can do calfraises, glute bridges, hip
thrusts, barbell, squat, legpress, seated calf raises,
(10:49):
standard calf raises, any ofthose exercises.
I would say, try and hit aboutsix different leg exercises,
unless you're, you know, andit's it's gonna be different,
especially if you're like, ifyou're doing something like I
(11:12):
mean, you could just go and dolike four exercises as opposed
to six, but they're like muchmore demanding on you, such as
Dead lifts or something you know, a major, a major lift.
That would be day two.
Now on day three, you're goingto Do something to target the
(11:40):
areas that you've alreadyaffected the basically like what
I do.
What I try and do is like, feelwhat's the most sore and Hit
that again, basically almost towarm it up but also to help move
out some of that lactic acid.
So for a lot of people that'sgonna be the legs.
(12:01):
You can do another form of likeglute, bridge or or thrust
exercise you know some sort oflike hip mobility, you know, to
warm that up and you can hitcalf raises again.
That'd be a good kind ofwarm-up on that.
And then you're gonna hit itback and you're gonna try and do
(12:26):
two to three exercises for backOnce again, somewhere between
three to five sets, and I'd sayabout fiber apps.
So this can be.
There's a bunch of differentvariations of rows.
This can be some form of likelat pull down that's what I
(12:55):
personally love, lat pull downand like a seated, even like a
seated machine row, like analternating row.
Those are pretty good then.
Yeah, then you hit arms onemore time, basically because why
not?
This could be just like astandard dumbbell bicep curl I
(13:19):
personally like to superset,like one of my favorite things
to do is do some form of bicepcurl, whether it's dumbbell or
like an easy grip bar, but likea moderately, like in between,
(13:43):
like a moderate and heavy weight.
I like to do that.
And then I like to immediatelylike superset it with some
hammer curls, and those aredumbbell hammer curls.
So I, what I do is, just as anexample, like, we'll say, doing
(14:08):
curls like your beginner, soyou're doing, like we'll say, 20
to 25 pound dumbbell curlsstandard, very controlled,
focusing on your breathing andyour alternating.
So you're, you know, you curlyour right arm with your left
arm down, put your right armdown, curl your left arm up,
right, and each arm you'll we'llsay, we'll say you're doing six
(14:32):
reps, so you'll do six reps oneach arm.
Set the dumbbells down, takelike not that long, like 15 to
30 second break and or, ifyou're feeling real, real good,
just go straight into it.
But then you hit a set of sixhammer curls, same amount of
(14:57):
weight, if you can and if not Iwould I'd go down by about five
pounds, like, if you're curling20, is you can, you could hammer
curl 15s or something like that.
And so once you've done a setof each of those on both arms,
that's when you do your extendedrest in between.
So that'd be like two to threeminute rest, do another superset
(15:23):
to the two to three minute rest, do another superset.
So altogether you're doingthree sets of six of both a
bicep curl, ice, I guess,isolated, alternating bicep curl
and a hammer curl.
So one, you're gonna get acrazy pump.
(15:44):
Two, you're gonna really hityour bicep well and you're gonna
feel it.
So I like it, I like it a lot.
But that is, that's a three-daysplit.
That's just a sample three-daysplit.
You can change those exercisesup, you can add exercises and if
it's if that's too much for you, subtract exercises until you
(16:08):
get you know always progress,you know, until you get to a
better level.
Kind of goes without.
Well, it doesn't go withoutsaying.
I should have said it at thebeginning.
But in my opinion you shouldhit abs as often as you can and
(16:28):
you should always involve someform of cardio.
Even if it's just 10 to 15minute warm-up on a, on a bike
or something, I don't care, dosomething.
Or brisk walk outside, I don't,do not care, do something.
But so then we're gonna do afour-day split.
(16:55):
I'm not gonna list every singleexercise, just kind of kind of
cluster it up, kind of simplifyit, and that way I don't waste
all your times.
So, anyways, four-day split,we'll say day one is we're gonna
do arms and legs, I mean, I'msorry, abs and legs.
(17:18):
So you're gonna do, like we'llsay, six leg exercises.
This is including a calf raise,leg extensions, leg press,
squat.
You know you're gonna do, Iwould say, like once again,
(17:44):
three to five sets of about fiveor six reps on all, pretty much
all of those.
Then you're gonna do two tothree minute rest in between
each exercise.
So, yeah, that's really thatsums up day one.
(18:06):
That went by a lot quicker thanI expected.
But then you're gonna do day two.
That is very much like a.
You're alternating between,like you do like a one back
exercise, like a standard rowexcuse me, like a standard row
as like a warm-up thing and justto kind of get your back
(18:28):
activated.
Then you're gonna basicallyalternate exercises between
chest and shoulders and thenfinish it off with one bicep or
tricep exercise.
So altogether, once again,you're doing, I'd say, about
seven, try to shoot for likeseven exercises same amount of
(18:53):
reps and sets, same amount ofrest in between, but just
alternate shoulder and chestexercises as long as you can
like.
Sometimes the gym is toocrowded.
Sometimes you're in a giantrush and you just need to like
knock stuff out so you can.
You can group stuff up.
But yeah, try and alternate ifyou can.
(19:16):
Third day legs again same samething, except try to include at
least one like big lift, youknow, like a, like a Romanian
deadlift or something like that.
Do like five sets of five onthat, then we'll see day four.
(19:42):
You're going to basically likeshoot for like two arm exercises
, like a, like two differentvariations of a bicep curl, and
then you're gonna do back likethree variations of I would.
(20:05):
I would do like two to pulldown variations and then like
some form of row, whether it'sbent over or like horizontal row
, but yeah, you could do like awide grip pull down, and then
you could do a neutral grip pulldown.
That's just simple example.
Then you're gonna do I wouldshoot for two exercises to
(20:32):
target your rear delts, so thatkind of, you know, help ties
into your back and everything.
Maybe like a, like a bent overrear delt raise with a dumbbell.
That that's pretty good.
Yeah, and once again, with allthese trying to abs as much as
(20:56):
possible, try and get somecardio in and let's see.
So five-day split.
That is basically, you're gonnado the four-day split and then
you're just adding a fifth day,and the fifth day you're going
(21:18):
to be hitting shoulders harder,it's gonna.
It's gonna be basically arepeat of day two.
So, to sum it up, it's like dayone, legs, day two, that little
bit of back, that one or twolittle tricep or bicep exercises
(21:45):
, but your alt and then the restis alternating between chest
and shoulders.
So that's day two.
Day three is legs again.
Day four is exactly what I justexplained like a minute ago,
with focusing on back and reardelt, rear delt.
(22:07):
And then the fifth day isalmost it's like a hybrid
between day two and day four.
So you're going to do like oneone back exercise, shoot for
(22:28):
like three shoulder exercisesand I like to do like two chest
exercises.
So another super set that I'mreally, that I really like is to
do some form of bent, of benchpress with a corresponding fly,
(22:50):
so you get the weight that youneed.
You know the, the correctweight dumbbells that you use
for flies, and so if you'redoing like incline, you would do
a set of incline and a set ofin, I'm sorry, a set of incline
(23:11):
bench and then a set of inclineflies and then rest and repeat,
rest and repeat three sets oflike six to eight or whatever.
You still do those long reststhough the two to three minute
rests, keeping and keeping inmind to always brace correctly
(23:34):
and breathe correctly duringthese exercises, staying on top
of your hydration and if, sinceyou're a beginner, you know,
fill, fill out these programsand then be like man, I just get
like 60 or 70% done with myworkout and I'm just more, I'm
just worn out, I'm justexhausted.
(23:55):
So one I would try and try andtake some sort of very small
amount of sugar supplement, likemaybe bring in a couple pieces
of candy just to try it out, tosee, because not everybody
responds like this.
Some people are diabetic, youknow there's, there's all kinds
(24:16):
of stuff that go into factorwith this.
But try some form of like milddose of sugar, basically, and
see if that helps you.
Like, while you're restingyou're like 40% done with your,
(24:36):
with your exercise.
You know, chew on something,chew on a couple gummies, sip
some water.
You know there's also all those.
There's multiple differentcompanies that do hydration
packs that you just add to water.
Those are really good and somepurpose.
You know some have sugar inthem, some are purposely sugar
(24:57):
free and you know, use those toyour discretion and whatever
works for you.
That's really about it.
And yeah, injury prevention, man, because you want to do as much
, you want to train at likeyou're shooting for like a
(25:21):
lifestyle change.
So the longer you can trainwithout injury is the longer
that you can train withoutbreaking that cycle.
That you know that that changein your life.
You know it's real easy if you,if you get like two weeks in
you lose some weight, blah, blah, blah, and then you like pull
something and you're like man, Igot gotten doctor said I got to
(25:45):
sit out two weeks.
You know I'm gonna sit out twoweeks and then two weeks turns
into two months, then you gainedall your weight back.
Then you're, you know, juststarts that cycle back over
again.
So main thing is, in my opinion, injury prevention and staying
healthy.
So if, let me see here I'mgonna check my notes see if I
(26:10):
missed anything, but I'm prettysure that that about covers it
for the for the beginner levelof strength training.
If you like the podcast or youlike any other episodes, please
share it with a friend.
That is the main thing I'mtrying to do right now is grow
the audience.
Episodes are free and if y'allhave any questions comments,
(26:38):
concerns whatever you cancomment on the best way is to
just comment on the Instagramway of life podcast.
Yeah, but share it with afriend, rate it, review it.
That's greatly appreciated andI will be talking to y'all very
soon.
Y'all have a great rest of yourweek and, yeah, bye.
Popular Podcasts
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Therapy Gecko
An unlicensed lizard psychologist travels the universe talking to strangers about absolutely nothing. TO CALL THE GECKO: follow me on https://www.twitch.tv/lyleforever to get a notification for when I am taking calls. I am usually live Mondays, Wednesdays, and Fridays but lately a lot of other times too. I am a gecko.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.