A Different Way To Train

A different way to train


Im a fan of structure and routine when it comes to training but then again I work in a gym so having structured training is easy


When most people have a normal job and try to fit in training around family/social life no one wants to be spending hours in the gym and some days let’s face it some day’s you can’t be arsed 


Here is a different way to train that sticks within the rules of getting jacked


So the basic rules are:

  1. Lift consistently 

  2. Stick to compound lifts 

  3. Progressively up the volume 

  4. Eat enough calories & protein 

  5. Get enough rest 


So this doesn't mean you have to stick to a structured we squat on Monday and thats it because sometimes on a money you're just to tired to pump out 8 sets of squats 


In a week you need enough volume and weight to cause an adaptation in your body but that doesn't necessarily mean it has to come from the same session (for most people)


For example…


You want to get big strong legs most people would grow of around 10 sets of 5 reps per week so 50 reps in total and a good weight but that doesn't mean you need to do them in one day…


Say your super tired for the gym on a Monday and you want to squat you can warm up then just do one set of 5 then through the rest of the week you have 9 more sets to complete which you can complete any day


You could do all 10 sets in one day but if it was at a good enough weight you probably won’t (shouldn’t) complete all the sets 


The next week you just up the weight so week one your going to complete 10 sets of 5 throughout the week at 100kg then next week you going to do 10 sets of 5 reps but at 105kg 


This way of training allows your to manipulate the amount of time you spend in the gym if you're feeling great you can do the majority of your sets that day if you're feeling terrible you only do one set that day do the rest another day but make sure you get ALL your sets done at that weight done that week


In one week you could Squat, Deadlift, Bench Press & Pull Up all 10 Sets of 5 Reps, set the weight for that week complete all reps and sets that week then the next week roll’s around up the weight slightly and go again, after a few weeks rotate exercises reps or sets 

John CunninghamComment