Pregame Preparations
• Before any workout session comes the pregame preparations. These are basic but essential steps in organizing and structuring your workout. They prepare you for GAINZ.
• Clear Mind
Cultivating a clear Mind promotes focus and clarity on not just your workout objectives but life in general.
• Meditation/Prayer
If you need to say a prayer, or sit still in meditation letting your breath flow in and out naturally, easy and effortlessly.
It can be short and sweet but the purpose is to relax and clear your mind.
• Tea/Warm Drink/Water/Liquids
You want some fluids in your body, hydration is of the utmost importance so why not start with a cup or two of water or tea before you get going?
• Snack/Mini Meal
Before a strenuous workout it’s ideal to have some form of fuel for your system. You don’t want to drive your car on no gas do you?
Something Simple Small and Nutritious that doesn’t weigh heavy on the stomach.
Examples include:
- Toast w. honey
- Piece of Fruit
- Bowl of oatmeal and berries
- A few eggs w. toast
You can be creative with your meals but remember to keep them simple small and nutritious. Over eating can have you nauseous and stuffed mid workout. Not eating can sometimes leave you feeling low energy and ineffective.
Warming Up
A warmup should be short sweet and effective. There’s no need to spend 20-30+ minutes warming up unless you’re doing certain specialized training that requires it, but generally 5-10 minutes is good enough.
The Core Purpose of a Warmup?
• To get the heart rate up slightly
• Get the blood pumping
• Prepare mind and muscle for activity helping prevent injury and optimizing performance
How?
• Light Repetitions of the Workouts you’re about to do that day.
Say you’re doing heavy barbell back squats, a good warmup could be using ONLY the barbell for reps.
If you’re doing bench, the same thing applies, you could do only the barbell or do some pushups priming the chest for action.
The point isn’t to burnout but to prepare yourself for action.
• Dynamic Stretching
Dynamic stretching is active stretching, as opposed to static stretching where you sit still and stretch. This is better because it primes your body for activity through motion. Static stretches should be saved for Post-workout or when you’re relaxing. The reason is that static stretching can stretch and relax the muscle TOO much before the workout increasing chances of injury. Something that’s always been done as tradition doesn’t mean it’s right especially in light of new ways of doing things. However if you like static stretching beforehand and have seen no adverse effects, more power to you, but it’s not optimal or necessary.
1-2 sets of each workout for about 5-10 reps should be plenty!
After some time you’ll be able to pick and choose how you want to structure your warmup to your preference.
Main Lifts and Workout Programming
Here is the main structure of the routine
The idea was to create a 3-day, full body program
Easy to Follow
Maximizes Your Time
Builds Muscle
Builds Foundational Strength
Maximizes Rest and Recovery
All programs will begin with a warmup followed by movements that work multiple joints/muscle groups, and any additional accessory training specific to your issues/goals.
An important aspect to these workouts is proper INTENSITY.
What does that look like? Being challenged every set but not so much that you can’t complete the reps. This requires experimentation and FEEL on your part.
The routine is split between day A, day B, and day C. You don’t have to follow the Monday, Wednesday, Friday structure I provide in the following example; the workouts can be split according to your schedule and preferences.
Monday (A)
Warmup
Squats (3 sets of 8 reps or 3x8)
Lunges (3x8)
Calf Raises(2x50)
Bench OR Push-ups (3x8)
DB Shoulder Press(Arnold or Military) (3x8)
Pulldowns/Pullups (3x10)
Bent Over Rows (3x8)
Bicep Curls (3x10)
Tricep Extensions (3x10)
Farmers Carry 2x distance
Wrist curls (Up and Down) (3x10)
Reverse Crunch (3x10-20 reps)
Hanging Leg Raises (2x10)
Wednesday (B) -
Warmup
Lunges (3x8)
Kettlebell Swings (2x10)
Calf Raises (2x50)
Incline Bench (3x8)
DB Shoulder Press (Arnold or Military) (3x8)
Pull-ups OR Pulldowns
(2x12)
Seated Rows (2x12)
Curls (3x10)
Tri Ext (3x10)
Plate Pinches (2x 15-30 seconds)
Dead Hangs(on pull-up bar) (2xMax Time)
Reverse Crunches (3x10-20)
Friday (C) -
Warmup
Squats (3x8)
Calf Raises (2x50)
Bench/Pushups (3x8)
DB Shoulder Press (Arnold Regular) (3x8)
Pullups or Pulldowns (3x10)
Bent Over Rows (3x8)
Curls (3x10)
Tri. Ext. (3x10)
Wrist Curls (Up and Down) (3x10)
Adjust the sets and reps according to your energy levels. This will help you stay consistent instead of skipping the gym altogether. Having a low energy day? Feel free to lessen the weight and maintain the amount of sets/reps you normally do. Alternatively, you can maintain the weight and do less sets or reps per set.
I have a client who likes to do 10 reps on a regular day, 15 on a high energy day, and 8 on a low energy day. Sometimes 3 sets will get lessened to 2, and so on and so forth. The point here is to maintain your routine and accept where you’re at everyday instead of giving up.
Sprints/(High Intensity Cardio)
Not mandatory, but you can add this 1-2 times a week if you’re able and willing. Ideally after your main lifts.
- Sprint for 10-20 seconds, then rest or walk for 30-60s. Repeat for 5-10 rounds.
As you get better you can decrease rest time or increase active time. But first start simple and slowly push your limits.
This type of cardio is quick but effective! Especially for those who may not have the endurance to jog further distances.
- Days Off
These workouts can be pretty intense so maximize your rest and recovery.
Below are some ideas, but movement itself is naturally rejuvenating after tough workouts.
What to Do:
- Active Rest
- Light Jog
- Calisthenics
- Mobility Work
- Stretch
- Massage
- Enjoyable Physical Activity
Program Length : 12 weeks
At the end of the program follow up with a DeLoad week which is like an extended Active Recovery period.
This gives your body a chance to fully recover and prepares you for the next push forward and upward on your training journey.
***📝 Workout Program Side Notes 📝 ***
When a workout gets too easy, move up in weight.
Start light.
2-5lb increments and get a feel for the new weight.
HAVE A SPOTTER when attempting heavier weights if you’re unsure, remember safety comes first.
After a rep or two you should have a good idea whether or not you can execute that weight for the desired amount of reps (WITH GOOD FORM)
If you can do it, then continue. In a scenario where you can’t bang out a few reps with good form, move back down in weight and increase the reps if you feel you need more of a challenge.
The same thing applies for pull-ups and push-ups when they become too easy you should increase reps, weight, or even moving slower to increase the amount of time your muscles are under tension.
A weight belt, weight vest, backpack, or dumbbells between the legs (for pull-ups) can work.
Just be sure it can be done safely, always use a spotter if necessary.
For weighted pushups and pull-ups,
Start with 2 sets of 5-8 reps, focusing on good form and quality reps.
I’m a firm believer in refining your pull-up or push-up form before adding weight.
Push-up standard - (30-50)
Pull-up standard - (10-20)
Progressive Overload is The KEY to your training. Gradually increasing Resistance over time. In the form of (dumbbells, barbells, rocks, water, bags, anything with weight can be used as a form of resistance)
You can start by aiming to add 2.5-5lbs every week, these little additions will make a HUGE difference over time and ensure steady growth.
An Increase in Resistance over time will lead to strength and size gains.
Muscles breakdown and rebuild from lifting weights. This helps facilitate our gains.
Overlook this Key Principle and you will not see the results you want over the course of time.
Rest & Recovery
On your days “Off” Active Recovery is more beneficial than doing nothing. It aids in movement of blood/waste products, moves nutrients and gets muscles active and loose. Similar to a good warmup.
- Active Recovery Examples
• Hiking
• Walking
• Light workout
• Jogging
• Dancing
• Pickup Basketball
• Yoga
• Biking
• Swimming
• Enjoyable Cardio
• The List Goes On
The point is to be Active while recovering, and my question is, why not enjoy the activity also? Sometimes people get so wrapped up in training and grinding they forget how to do things for fun. To me this an integral part of your fitness journey and aids in maintaining Motivation.
“You don’t stop playing because you grow old you grow old because you stop playing”
- For Soreness/Aches (Other Modalities)
• Foam Rolling
• Massage/Massage Gun
• Magnesium Epsom Salt Bath
Great for relaxing the muscles and overall soothing
• Outdoors/Sunlight/Fresh Air
this is useful for more than recovery from a workout but from day to day life. The Sun provides healing and is a natural source of Vitamin D. The benefits of the sun and being in nature are countless, it’s apart of our design to be in contact with nature. Doing so has been shown to help combat depression anxiety and promote overall well being.
- Grounding/Earthing
Bare feet in contact with nature allow us to absorb free electrons from earth helping stabilize our bodies. Studies have shown it to aid with sleep, inflammation, relaxation and much more. The earth is a very powerful healing tool.
- Sleep/Naps
6-8+ hours of quality sleep is the ideal range. Some need more some need less, but what matters is the Quality of sleep. Being able to have DEEP RESTFUL sleep is crucial to Muscle Growth, our wellbeing and mental stability.
It’s in these moments of deep rest our body can build and recover. You can do top notch workouts but if your sleep is trash it will catch up to you someday down the road!
How you structure your sleep cycle is individual but here are a few schools of thought.
• Go for the 6-8+ hours of sleep
OR
• Break it down into multiple sleep cycles
6hrs sleep with a 2 hr nap or two 4hr sleep sessions
Personally I do both styles depending on my schedule and activity levels. Some days I come home from work pass out at 9 or 10, wake up at 3 or 4 and then stay up for an hour or 2. After that I take a nap and wake up for work. I Feel good doing this, and other days I sleep all the way through the night. Both ways I try to ensure I get enough deep restful sleep.
Again this is highly individualized so it may take trial and error to figure out what works best for you.
Lack of sleep can;
• Lower Testosterone
• Throw Hormones out of whack
• Lower cognitive function
• Inhibit Muscle Growth
• Lower Energy
• Weaken Immune System
• Increase chance of Disease
Things that may assist your sleep if your having trouble falling
• Daily Sunlight
Help regulate hormones and tunes body to it’s circadian rhythm.
• Working Out
• Proper Nutrition
• Less Blue Light near bedtime (phone/tv/laptops)
Blue light has been shown to disrupt our sleep cycle.
Turn these devices 1-2 hours before bed to give your brain and eyes a break. You can even put your phone in a different room if you’re tempted to stay on it all night.
• Darkness
Stimulates melatonin production and can help signal to the brain it’s time for sleep.
• Herbal Tea
Many herbs can help promote sleep and calmness
• Stretching
• Cold Room
• Soothing Music
• Meditation/Prayer/Journal
Often people go to bed angry or upset, it may help to express those emotions in a healthy way so they don’t linger on with you into your sleep state.
These methods can help calm the body and prepare you for a good nights rest.
Nutrition
Nutrition is one of the most complex and hotly debated topics. It can be quite nauseating.
I want to skip the complexities here and keep it simple giving you basic information on diet. I don’t want you hyperfixated on diet that it saps the enjoyment from eating or turns you into a robot.
The daily recommended value standards vary but general rules of thumb
• Water
- 80-120oz on average
≈ 1gallon or more if you’re Active
• Protein
- Average ≈ .7-1g per lb of bodyweight
- Muscles building ≈ 1-1.5g per lb of bodyweight
• Carbs
Debatable depending on your diet
It’s said to eat more carbs if you’re highly active as they are sources of energy, however there are diets with low carb intake as well.
Carbs aren’t evil, the amount will vary depending on your activity level, the way your body responds, and your personal preference.
Good Carb Sources
• Potatoes (Regular/Sweet)
• Beans
• Bread
• Rice
• CousCous
• Alternative Grains
• Fruits
• Veggies
Caloric Intake
- Average ≈ 1800-2000
- Weight Gain(caloric surplus)
≈ 2000-2500+
- Weight Loss(caloric deficit) ≈ 1500-1700
*the key to weight loss is being in a caloric deficit. Do ensure you’re in taking adequate proteins and fats during this period*
- Healthy Fat Sources
•Butter
•Eggs
•Steak
•Chicken Thighs
•Salmon
•Walnuts
•Almonds
•Cashews
•Olive Oil
•Coconut Oil
•Avocado
•Ghee
*eat nuts in moderation, high in calories and in large quantities can be difficult to digest
- Protein Sources
• Fish (preferably Wild Caught)
• Eggs
• Steak
• Chicken
• Lamb
• Bison
• Beans/Legumes
- Not all Calories are Created Equal Nutrient Density is Key
Food with high nutrient density give you most bang for your buck. Like salmon, low calorie but high in beneficial fats vitamins and minerals.
The opposite is Empty Calorie foods like snacks and candy, foods with low nutritional content usually containing a lot of calories. Being easily overeaten due to taste engineering, people who overeat on them can gain weight, and fast. They’re called Empty Calories because they provide nearly nothing else beneficial for the body besides calories.
• Whole Foods vs Processed Foods
All natural foods from Nature (Plant/Animal) and not a Factory are the best for the human body. The IDEAL diet is likely one with No additives preservatives chemicals or GMOs, straight from the source. However most people will have to consume processed food in some form or fashion, and there’s nothing wrong with that. The point is to try and make your meals predominantly unprocessed Whole Foods 70/30 80/20 90/10. Getting here can can take time and experimentation so don’t force it, make sure you build on healthy foods you actually like to eat.
• Supplements/Protein Shake/Preworkout
Another hotly debated aspect of training. I say do what works for you. You will find people on both spectrums who are successful with their training.
Supplements and Protein Powders can help you get quick nutrients, you just have to be weary of scams and BS ingredients.
You want to get the most of your nutrition from your food but I understand we may need supplementation.
The foods aren’t the same as they used to be. The Soil is lacking nutrients which ripples over to the plants and animals we eat.
Mini Supplement List
- Seamoss (Organic Non GMO)
- Maca Root
- L-Citrulline
- Magnesium
- Ashwaganda Root
- Pine Pollen
- Zinc
- Tongkat Ali
- Ginseng
There’s many more, I personally don’t take much but feel free to explore beyond the above list. Remember don’t let the supplements become substitute for good diet.
• Juices/Smoothies
Vegetable and Fruit contain many beneficial compounds and they can be quickly and easily accessed through a smoothie or juice. If you’re busy or on the go these are perfect for you.
A word of caution for Juices.
They are high in sugar so be mindful if you’re trying to consume less sugar. Mixing vegetables and then adding some fruit to balance out the taste can work well.
Example)
• Celery Cucumber Apple is a delicious and healthy drink, great for post workouts as it replenishes key nutrients like Potassium and Sodium minus the excessive sugars.
Additional Recovery Juices
• Beet
• Watermelon
• Pomegranate
• Cherry
• Orange
Attitude & The Longterm Vision
• Consistency over Time = Results
This applies to most things in Life.
Stick with it and it’s damn near impossible not to grow.
• Movement = Life
Workout and Training programs will change over time. But the essence of it all is movement. Make movement a lifestyle by being active. Taking steps to ensure physical activity in your life, it’s what our bodies were designed for. There’s a reason excessive sitting is one of the worst things you can do for the body! Blood flow stagnates making circulation more difficult.
Side Notes to Ponder 💭 📝
Think of the Healthiest Elderly people you know.
Are they not consistently active in someway shape or form?
*Fun Fact* 🧐
Your calf muscles act as secondary hearts as they aid the pumping of blood upward towards your heart. From your lower extremities your blood is fighting gravity and your calves help with the pump.
This is why walking is one of the best workouts for longevity.
• Strength/Resistance Train for Life
You don’t always need to be lifting like a mad man, but incorporation of strength training should be lifelong, for both men and women but especially men. Strength training has numerous benefits but as you age it helps protect your bones and keeps your muscles strong and active. Even your emotional and cognitive health benefits from training well into old age.
• Comparison is the Thief of Joy
Yes it’s okay to have people you look to as inspiration or role models in certain fields but ultimately you must focus on Self. This may sound contradictory but it’s important.
Focus on self you can see the small changes that occur throughout your body. focusing on others you’ll miss out on this, which can lead to a loss of motivation, depression, or worse envy! It’s important to observe yourself and enjoy your path.
Take what you can from positive examples and move on with your journey.
• Listen to Your Experience
Experience is a great teacher, don’t forget your own for what some expert or guru says. That’s one of the greatest tools you have. From that you can critically analyze the information from others in conjunction with your own experience or studies.
Consistent Action and living life will give you many of them to draw from.
• Be Adaptable & Always Willing to Learn
We’re all students don’t let arrogance stunt your growth.
• Avoid Extremes
At times extremes may be necessary.
In Dieting and Working out they’re usually used for specific reasons and are often short term.
When looking at the Big Picture strive for balance as extremes can easily throw you off.
• Training vs Exercise
The difference between the two is SPECIFICITY. With training you select workouts that can best help you reach your goals. Training is more tailored and specific.
Does it make sense to train for basketball when you’re rock climbing?
Exercise can be a General workout to work up a sweat and feel the muscle pump/burn.
Keep this is in mind, it could potentially save you months or years in time.
• Have Fun
“We don’t stop playing because we grow old we grow old because we stop playing”
People can get on a path of health and fitness and forget one of the most important ingredients, FUN.
We tend to stick to things we find fun much longer.
Every step of the way doesn’t have to be fun, but you must be able to find enjoyment in what you’re doing, whether it’s the Results or the Whole Journey. you MUST find fun. Don’t become a boring robot clone.
Children playing outside having fun is an example of enjoyable exercise. They use their creativity to come up with activities they enjoy.
Simple! Don’t over complicate it.
Best of Gains
To you and yours
- SouloLee