Training Routine: Less Is More When It Comes To Working Out. This Routine Will Give You Results Without Overdoing It.
|I've been working out for 16 years, I'm 26 now. I've read just about
every routine idea, and tried most of them. I'm not huge and I have never
taken steroids. Most people work out too much. Unless you're on the juice,
there is no need to do set after set. There is no need in trying to eat 400
grams of protein a day either, unless you're on juice. I would just eat
small meals every 2 to 3 hours and try to include some protein at least in
every other one.
My routine may seem like it's not enough, but I never get burned out or miss workouts. Remember, working out is supposed to be fun too, you're sculpting your body. I have a 2 day routine. I may work out 2 days straight and take 2 days off or I may work out every other day. If you're still sore or tired from the last workout or had a rough night at work, go home and rest. Listen to your body. It will not hurt you to take another day to rest. Anyway, my workout is:
Day 1: Chest, Back and Shoulders
For chest, warm up with weights you could do 25 times, but do it 10 to 15 times. Then, for your flat bench working set, put weights on that you can do all out 12 to 15 times. Then do one all-out set of incline bench. Next, is deadlifts. Make sure and do these moderate to slow with good form or you'll hurt your back. Do one warm-up of 20 reps, then do your working set of 10 to 15 reps. Then do one working set of lat pulldowns and rows. Then to shoulders...do one warm-up and your one working set of dumbbell press. Then do side lat raises and bent lat raises of one light set and one working set. That's it. You have to have intensity because you're just doing 1 working set.
I do get gains from this workout. If you know that just doing one set of something you will not sandbag, you will go all out and that is where you get results. If you know you're gonna have to do 10 sets of bench, you're gonna sand bag.
Day 2: Legs and Arms
Now to legs...do squats, and you may want to do two working sets on these. Then leg curls and leg extensions, one all out set. Next are calves...do your favorite raises for two sets. Then do two sets for biceps and triceps. I'm not saying this workout is for everybody, but if you don't like wasting your time, up the intensity and lower the sets, and if you're tired, rest