I experimented with lots of different training in my early years, but one of the first I started with was a traditional split routine. One day I would train 1 or 2 muscle groups- chest and triceps for example. Every day had a focus.
This is how many people view training- muscle by muscle, piecemeal. Bodybuilding has long used this type of approach, and for some this works. In my experience, however, focusing on movements yields more productive training.
Instead of training chest, shoulders, and triceps, improve your bench and overhead press- more weight, more reps, better technique, etc..
Instead of having a leg day, become better at squatting and deadlifting. It’s a subtle shift in focus, but profound in how you approach your sessions.
Focusing on movements cuts through the noise- the endless assortment of machines, gadgets, bands, balls, and nonsense that leaves you spinning your wheels. You won’t worry about which chest machine to use- you need to improve your bench press.
If you’re strapped for time, simplify your workouts to include just a couple of movements, 2-3 times per week, with a little cardio or circuits sprinkled in. Like this:
Day 1:
Squat: 3-4 sets of 4-6 reps; rest 3-4 minutes between work sets
Press: same as squats
Cardio or Circuit:
Cardio: 20 minutes of steady state cardio(rower, bike, elliptical)
Circuit: 3 times through
Front planks- 30 -60 seconds
Inverted rows x 8 reps
Push Ups x 8 reps
Day 2:
Deadlift: 3-4 sets of 4-6 reps; rest 3-4 minutes between work sets
Bench Press: same as deadlifts
Cardio or Circuit:
Cardio: 20 seconds of work, 100 seconds of rest x 7-8 times
*rest is still moving, but at a slower pace; should take 14-16 minutes total
Circuit: 3 times through
Split squats x 8 reps/each leg
Lat Pulldowns x 8 reps
Side Planks x 30 seconds each side
