Fitness: Grind Style Workout Templates

Fitness: Grind Style Workout Templates

    Grind Style Workout Templates

    Now that you've been introduced to the GSC approach, and the exercises for
    each workout, it's time to explore some of the fun ways you can put all of the
    pieces together into a weekly routine.
    But before we dive into some sample workouts, I wanted to take a moment to
    cover some of the basic principles I've learned over the years to help make
    workouts work for you.

    #1 Your routine is an influence to your success, but not the cause of it

    I used to believe that every little detail in my workout plan could make or
    break my results. As such, I spent an incredible amount of time analyzing my
    workout from every conceivable angle. Should I do cardio before strength?
    What if I did dips and pull-ups as a superset, or is it best to just do all my sets
    of one exercise before moving to the next? Is an upper-lower body split better
    than push-pull or is full-body better with shorter workouts?
    Looking back, I probably spent more time and effort trying to
    perfect my routine than I spent actually working out. Eventually I
    came to realize that true success doesn’t come from dialing in a
    perfect workout formula. It comes from taking basic, muscle challenging
    exercises, and becoming more proficient at them. The progression of your
    techniques is what's most important, and if you can manage that, you'll get
    what you want regardless of what your workout routine looks like.
    So feel free to play around and experiment with these routines, or just make
    up your own to do what you like. Just remember your goal is to create more
    muscle tension and get stronger. Beyond that, the rest is just details.

    #2 Keep things balanced

    There aren’t that many ingredients that go into an effective routine. For one,
    you need to make sure you’re incorporating exercises that create muscle
    tension in a productive way for your specific goals. Since GSC is all about
    creating tension for the sake of building strength and muscle, the basic 4-
    phase format of a GSC workout has you covered.
    Another essential ingredient is to keep your workouts balanced, so you're
    working your whole body. Again, working all 6 tension chains will help you
    achieve a decent amount of balance, but it's easy to overemphasize some
    areas over others. This is especially the case with bodyweight training where
    moves like push-ups and pull-ups get a lot of attention, but hip extensions
    and leg work are sometimes neglected.
    It's perfectly fine to place a little more emphasis in some areas that are
    weaker so you can bring them up to speed. Sometimes, it's a good idea to do
    more rows or lunges just to wake up the muscles in those areas. Just be sure
    to not overemphasize any one area for too long, so your body both looks and
    performs in a balanced way.

    #3 Your routine can only work if it fits you

    A good routine is like a pair of shoes. It can have all of the latest scientific
    design behind it, but it won't work if it doesn't fit you.
    There are several things an effective routine must fit, including your
    schedule, energy level, equipment, and preferences. It doesn't matter if
    running 3 miles a day and practicing a 90-minute powerlifting workout is
    supposedly the best way to get in shape. That plan won't work for you if you
    hate to run and can't fit a 90-minute workout into your busy schedule.
    Avoid the temptation to cram as much work into your life as possible. One of
    the biggest reasons why people fail to stick to a workout program is they
    strive to spend as much time and energy as they can in an effort to maximize
    results. When life gets a little rough, they can't maintain their highmaintenance
    habits and quit. The smart thing to do is to cut back and adjust
    so you can continue to move forward.
    The most straightforward advice I can give is to use what you have. If you
    only have 10 minutes, then adjust your routine to fit that parameter. If you're
    tired and don't have much energy, then use what energy you do have.
    Usually, this is just a matter of adjusting the volume of your workout. So
    instead of doing 3 hard grind sets just do two or even one. Or maybe don't do
    a full grind workout at all and just loosen up with some stability exercises.
    Always remember there's no such thing as an ineffective rep, set or exercise.
    Everything has at least some value, no matter how small it may seem.

    #4 Stick with the same basic routine for at least 4-6 weeks

    Our modern fitness culture has conditioned us to always look for the next
    shiny trend or fad. There's always a flashy new method or program promising
    you the body of your dreams, and it's conditioned us to quickly get bored
    with what we're currently doing. Some plans even advocate doing random
    and different things in every workout to prevent boredom.
    All of this running around is a good way to get lost and confused. Even the
    term “muscle confusion” gets thrown around as a supposedly good thing to
    prevent your body from getting used to the current routine.
    I used to believe doing something random and different was a good thing. For
    a while, it was nice to be doing something new in each workout. What wasn’t
    nice was the fact that I didn’t get very far from it, and it was a hassle to feel
    like I had to figure out a whole new workout every time I walked into the
    Novelty and variety have their place, but it usually creates more busy work
    for you. This especially goes for the objectives of building muscle and
    strength. After all,, when was the last time you did something really well
    while feeling confused about what you were doing?
    You can burn a ton of calories and have fun with random workouts, but
    building up your body requires giving your system a rock-solid routine you
    consistently stick to for at least a month or two.

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