E30 - How to Write a Workout Plan, Step by Step

Overview of Workout Segments:

1. WARM-UP

2. ACTIVATION SUPERSETS

3. PUMP SETS (or supersets)

4. STRENGTH SETS (or supersets)

5. STRETCH SETS (or supersets)

6. COOL-DOWN

(Inspired by John Meadows; overview described at 25:52)

Show notes:

00:05 The art and joy of writing workout plans.

02:00 Assumption #1: Your Goals.

03:52 Philosophy on Death, Skullbellz, Body & Spirit: Making the most of your life, with the time you have, even including your workout. Body = Temple.

09:21 Assumption #2: Equipment.

12:21 The importance of training for STRENGTH, MUSCLE, and PERFORMANCE instead of training to "lose weight."

15:40 The dangers of "cutting and dieting" on your physical and emotional health, and why I do not weigh myself.

18:10 Identifying your weak points.

25:52 Overview of workout segments (inspired by John Meadows).

26:15 What are "strength sets" and how often should they be used? Dangers of overtraining with heavy weight.

27:27 Shameless dad joke about "Snap City."

28:18 The Men's Physique NPC Competitor that was squatting circles around me at Body Shop in Bothell, WA.

29:40 Why injuries in bodybuilding are completely avoidable.

31:49 SEGMENT 1 -- THE WARM-UP.

36:38 SEGMENT 2 -- ACTIVATION SUPERSETS.

37:45 When to use isolation vs. compound exercises.

39:02 The most common injuries associated with deadlifts and how to avoid them.

42:52 SEGMENT 3 -- PUMP SETS (or supersets).

43:10 Why ideal rep ranges for upper and lower body are different.

47:12 Why free weights are superior to machines, and when to use machines.

48:00 Converging Super-Pronated Behind-the-Neck Presses. "The key to a quality physique is all in the WRIST." --Chris Bumstead, IFBB Classic Physique Mr. Olympia 2020

50:00 Deltoid training and "shock methods" for stubborn muscles.

51:18 Lifting heavy weight safely without a spotter.

52:08 SQUATS VS. DEADLIFTS: Which should I do? Which is better?

53:01 SEGMENT 4 -- STRENGTH SETS (or supersets)

53:20 Hormonal and psychological benefits to lifting heavy weight in the 3-5 rep range.

54:20 SEGMENT 5 -- STRETCH SETS (or supersets)

55:51 When to incorporate HIIT cardio.

56:18 Posing & Flexing--much more than vanity. Applications learned from Arnold's Bodybuilding Encyclopedia.

57:21 SEGMENT 6 -- COOL-DOWN

58:10 The importance of stretching.

 

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