Fitness : Adjust your routine as you see fit

Fitness : Adjust your routine as you see fit

    Adjust your routine as you see fit

    On the other side of the coin, you don’t want to get stuck using the same stale
    routine for months on end even after it’s clearly stopped working for you.
    You should be making some sort of progress, be it an extra rep or improved
    tension control, from one week to the next. As long as you’re still inching
    forward, there’s no need to change things around.
    Sometimes you do need to make a few changes to refresh your routine and
    make it feel new again. I'll be addressing this topic more in a later chapter,
    but for now, just know that you shouldn't become too attached to any given
    Those basic principles, along with the GSC workout format, will help guide
    you toward more effective workouts than a whole library of theory and
    workout variation. All that's left is to give you some basic templates to
    inspire you, and you're off to the races. Let's get started.

    Movement/ support chain 4-day split

    This workout style is a classic approach which involves 4 total full body
    workouts each week, but the workouts are split between the movement and
    support chains. This approach offers a great deal of balance since the
    movement chains typically require more recovery than the support chains,
    and the support chains provide a bit of an active recovery session.
    This is also an ideal template for those who want to practice sports or other
    activities. The timing of this workout gives you the most volume of work
    without compromising your other activities and vice versa.

    Movement/ support chain 6-day split

    This template works the same movement, and support chain split at before
    only now you have more volume and less time off. It uses the same workout
    format, but you don't have one or two days off between each split.
    This workout approach is better suited for those who do not practice many
    other physical activities and have a pretty sound recovery system in place. I
    only recommend this program if you are getting plenty of sleep and are not
    practicing a very restrictive diet, so there's less impedance on recovery.
    As a general rule, you should be feeling pretty good from one workout to the
    next. If you're feeling tired and worn out by the end of the week, you're
    probably better of going with the 4-day plan.

    3x a week ABA BAB split

    This plan may be one of the most popular strength and muscle building plans
    today. It involves using two different full body workouts, each emphasizing a
    separate area of strength. The idea is to cycle between the two workouts
    every Monday, Wednesday, and Friday. Since you're working out an odd
    number of days each week, you'll be hitting one workout twice and the other
    once. The following week, you'll reverse the pattern.
    This sort of workout offers a lot of recovery time and is pretty easy to fit into
    a busy schedule with work and other physical activities.

    Full body 2-3 days a week

    This template is a classic approach that’s ideal for those who have a hard time
    recovering but also want to push themselves with hard workouts.
    It's a plan that uses all six chains in one workout, so I recommend dropping
    down from 3 to 2 grind sets to make the workout a little more efficient. If
    you're willing to do the full deal, then rock on.
    You can plan your workout for any days of the week, just make sure you
    have at least one full day off between the two.

    Movement/ Support chain 3-way 6-day split

    For the record, this is the plan I like to use the most. It makes the workouts
    short and efficient while also keeping you active most days of the week.
    As always, you can split the workouts up; however, you like, but I prefer to
    combine a movement chain and support chain exercise each day. It offers a
    nice balance and the support chain sort of feels like a full body finisher at the
    end of the workout.
    Grind Style Plus Routine
    This is a modification of my popular CC+ plus routine I created several years
    ago. The basic premise is to combine high-frequency practice work with low
    frequency strength work in the same program.
    Doing this has several advantages; it allows you to practice tension control
    and stability every day of the week, thus putting you on the fast track to
    improving your technical proficiency. It also helps with mobility and keeps
    you "action ready," so you're not stiff and tight all the time. Practicing this
    sort of routine can even significantly reduce, or almost eliminate the need for
    a lengthy warm-up before your workouts.
    The plan is quite simple. All you do is practice the tension control and
    stability exercises of all six chains before your usual workout. You can do
    this in any order you like, but you'll probably want to finish with the tension
    control and stability exercises of the strength exercises you plan on doing that
    Going through the first two phases for all six tension chains may seem like a
    lot, but it's not really that bad. Consider that the shoulder protraction and
    retraction exercise for the push, pull, and extension chains are pretty much
    the same so you can cover quite a few bases with just a few movements.
    Keep in mind that these are all just training templates. Feel free to adjust,
    change, swap, and modify them; however, you wish. 
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