My 7 Day Routine for Strength & Muscle Gain
Summary
TLDRThe speaker outlines a comprehensive weekly fitness routine emphasizing whole-body strength, endurance, and psychological benefits. It starts with Sunday's outdoor endurance activities, includes Monday's leg-focused workouts for strength and explosiveness, Tuesday's heat and cold therapy for recovery, Wednesday's cardio or torso training, and Friday's high-intensity interval training. Saturday is dedicated to smaller muscle groups. The routine is designed for all-around improvement, adaptability to individual recovery rates, and can be done at home or outdoors.
Takeaways
- 🏋️ The routine is designed to make the whole body strong with a focus on leg strength and endurance.
- 🌞 The individual starts their training week on Sunday with outdoor activities to build endurance and improve mental well-being.
- 🏃♂️ Incorporating long slow jogs or hikes helps with mental endurance and the ability to work longer hours during the week.
- 🦵 Monday is dedicated to leg workouts, emphasizing the importance of lower body strength and explosiveness for overall health and longevity.
- 🧊 Tuesday involves deliberate heat and cold exposure to aid recovery and stimulate positive hormonal responses.
- 💪 Wednesday focuses on either cardiovascular training or torso exercises, including chest, shoulders, and back, with an emphasis on strength and explosiveness.
- 🌡 The individual does not train back every week due to genetic predisposition for muscle growth in that area.
- 🔁 The routine is flexible, allowing for adjustments based on factors like travel or personal preference.
- 🏃♀️ Friday's workout aims to increase heart rate and improve V2 Max, with exercises like assault bike sprints and jumping exercises.
- 👐 Saturday is reserved for smaller muscle groups like biceps, triceps, and rear delts, as well as additional tib and calf work.
Q & A
What is the main benefit the speaker experiences from their routine?
-The main benefit the speaker experiences is an overall increase in body strength, improved posture, and a significant change in their psychology, leading to increased confidence.
How does the speaker describe their Sunday training?
-The speaker describes Sunday training as focused on endurance, involving a long slow jog or hike outdoors, often with a weight vest, aiming for 75 to 90 minutes, and listening to podcasts or books.
What is the speaker's approach to leg training on Mondays?
-The speaker's approach to leg training involves a warm-up followed by two to four hard sets of exercises targeting the calves, hamstrings, quads, and overall lower body strength.
Why does the speaker emphasize the importance of training legs?
-The speaker emphasizes leg training because of its impact on longevity, ability to perform various sports, and overall body strength, as well as the role of large muscle groups in muscle growth and hypertrophy.
What does the speaker do on Tuesdays to aid recovery?
-On Tuesdays, the speaker focuses on deliberate heat and cold exposure, including a protocol of alternating between the sauna and cold plunge, to aid recovery and stimulate positive hormonal responses.
How does the speaker's training routine differ on Wednesdays?
-On Wednesdays, the speaker either does a shorter cardiovascular workout or focuses on torso training, which includes exercises for the chest, shoulders, and back, with an emphasis on strength and explosiveness.
Why does the speaker include neck exercises in their routine?
-The speaker includes neck exercises to strengthen the spine, improve posture, and enhance psychological presence, as they believe a strong neck contributes to an upright stance and better eye contact during communication.
What is the focus of the speaker's Friday workout?
-The focus of the speaker's Friday workout is to achieve a high heart rate for a short period, typically using an assault bike for sprints, to increase V2 Max and engage fast-twitch muscle fibers.
How does the speaker describe their Saturday routine?
-On Saturdays, the speaker targets smaller muscle groups like biceps, triceps, and rear delts, along with another session of tib and calf work, aiming to round out the week's training.
What is the speaker's perspective on the time commitment of their weekly routine?
-The speaker believes that despite the variety of activities, the time commitment for their weekly routine is manageable and can be done at home or in natural terrain, emphasizing quality over quantity.
Outlines
🏋️♂️ Weekly Fitness Routine Overview
The speaker outlines their weekly fitness routine, emphasizing the importance of a balanced approach to physical training. The routine includes a mix of endurance training, strength exercises, and activities designed to improve posture and confidence. The speaker shares their personal experience of how this routine has positively impacted their psychology and overall well-being, highlighting the significance of leg workouts, outdoor activities, and the integration of heat and cold exposure for recovery.
🏃♂️ Cardio and Leg Day Details
The speaker delves into the specifics of their cardio and leg workout days. On Sunday, they focus on endurance through long, slow jogs or hikes, often outdoors, to improve mental resilience and physical stamina. Monday is dedicated to leg exercises, with a preference for heavy sets targeting lower body strength and explosiveness. The speaker also discusses their approach to training calves, hamstrings, and quadriceps, and the importance of not skipping leg day for overall body health and performance.
🧊🔥 Heat and Cold Therapy for Recovery
On Tuesdays, the speaker incorporates deliberate heat and cold exposure into their routine, alternating between sauna sessions and cold plunges. This method is employed to enhance recovery from the previous day's leg workout, stimulate growth hormone, and promote positive mood-enhancing hormones. The speaker also mentions the psychological benefits of tolerating heat and cold, as well as the multifaceted approach to using this time productively, such as listening to books or podcasts.
💪 Torso and Neck Training
Wednesdays are either reserved for shorter, high-intensity cardio sessions or for torso workouts that target the chest, shoulders, and back. The speaker occasionally includes exercises like chins and dips, but not every week due to their genetic predisposition for muscle growth in these areas. They also emphasize the importance of neck training for posture and confidence, detailing their method of using a plate for neck raises and the psychological impact of improved upper body strength.
🏃♂️ High-Intensity Interval Training (HIIT)
Fridays are dedicated to high-intensity interval training (HIIT) to increase V2 Max and engage fast-twitch muscle fibers. The speaker's preferred method involves sprints on an assault bike with short rest periods. They also incorporate jumping exercises to improve jumping and landing abilities, which are correlated with physical longevity. This short, intense workout is aimed at maximizing heart rate and promoting quick muscle fiber engagement.
🏋️♂️ Small Muscle Group Focus
Saturdays are set aside for working on smaller muscle groups like biceps, triceps, and rear delts. The speaker acknowledges their body's unique response to training, with a focus on areas that require more attention due to their physique. They also include another session for tibialis and calf exercises, slightly lighter than the leg day routine, in preparation for the upcoming week's activities. The speaker reiterates the importance of a varied routine that addresses different aspects of fitness and recovery.
Mindmap
Keywords
💡Endurance
💡Leg Day
💡Hypertrophy
💡Sauna and Cold Plunge
💡Vigorous Running
💡Tib Raises
💡Nasal Breathing
💡Explosiveness
💡Genetic Abnormality
💡Posture and Confidence
💡Assault Bike
Highlights
Routine helps in overall body strength and reduces back pain.
Improved psychology and posture from the exercise routine.
Training week starts on Sunday with a focus on outdoor movement.
Using a weight vest for slow jogs with hill training.
Nasal breathing during exercises and listening to podcasts or books.
Filling a backpack with heavy items for hiking to build endurance.
Monday is dedicated to leg workouts to build lower body strength.
Importance of training legs for longevity and overall body performance.
Leg workout routine includes tib raises, sled or standing calf raises, and leg extensions.
Tuesday focuses on heat and cold exposure for recovery and hormone stimulation.
Sauna and cold plunge protocol for recovery and hormone adaptation.
Wednesday involves either cardiovascular training or torso workouts.
Torso workouts include overhead shoulder presses, dips, and chins.
Neck training is emphasized for posture and psychological benefits.
Friday's short workout aims to increase heart rate and improve V2 Max.
Saturday is for smaller muscle groups and includes biceps, triceps, and rear delts.
The routine is designed for slow recovery and embraces different training adaptations.
Overall, the routine has led to continuous strength and improvement.
Transcripts
this routine has really helped me to
make my whole body strong it's not that
much time in the gym your tibs are
strong no back pain you're running with
Vigor but what's amazing is you start to
feel really good it completely changes
my psychology I just naturally stand
more upright my posture in presence is
just better it actually increases your
confidence but it also sets up the work
week really
nicely my training week starts on Sunday
I make it a focused effort to move as
much as possible ideally outdoors I
essentially want to be like a mule if
I'm on my own I'll throw on a 8 or 10 lb
weight vest and I'll head out for a
probably a 75 minute to a 90minut slow
jog with some hills and I'll try and
nasal breathe the whole time I'll often
listen to a podcast or a book if I'm
with other people what I will do is I'll
fill up a backpack with a bunch of heavy
stuff usually some water in there too
and drink it as I go and I'll do three
or four or 5 hours of just hiking and
just trying to be outside as much as
possible the specific goal of that day
is endurance because of the other things
I do in the previous days the 10 or 20
minutes that come at the start really
suck but what's amazing is somewhere in
that 25 30 minute period you start to
feel really good you actually start to
adapt to it long slow jogs or hikes are
really for my mind as much as they are
for my body and I'm convinced that they
also carry over to my ability to endure
boring stuff during the week but also
just my ability to work longer for
longer bouts
then Monday the goal for me is to train
my legs just get a leg workout on Monday
first of all I just like the way that
sounds to myself like leg workout on
Monday but it also sets up the work week
really nicely here's why I'm going to
train my legs the way that's always
worked best for me for training which is
a warm-up and then two to three maybe
four hard sets I should mention that the
reason for training legs is that
everyone should train legs so the you
know large muscle groups I'm trying to
maintain some lower body strength or
build lower body strength and
explosiveness the data that I see on
longevity and just simply ability to
perform different sports and to just
feel strong throughout the body is
strongly rooted in the legs so don't
skip leg day Monday is really about
getting that leg workout in to make my
whole body strong I'm really big on tib
raises I start I warm up with tib raises
I started doing tib work about two years
ago seriously doing tib work so it's
going to be a couple warm-ups maybe a 12
rep warm-up an eight rep warm-up and
then I'll do you know three sets of of
anywhere from 6 to 10 reps Andy Galpin
told me in the literature supports for
hypertrophy for muscle growth 6 to 30
reps anywhere in there can get you
hypertrophy if you go to failure and if
you go hard I personally like to keep my
resistance workouts an hour or less I
like to train in the more or less the 5
to 10 repetition range for strength and
for hypertrophy and I'm kind of going
for a mix of both so I train tips then I
do sled or standing calf raises same
thing two to four sets 5 to 8 maybe 10
repetition so I'm training calves that
takes about 10 15 minutes total I try
and move relatively quickly through that
so 2 to 3 minutes rest maybe four if I'm
going for a heavy set then I'm weaker in
the hamstrings than I am in my quads so
I do two warm-ups and then two to four
working sets of lying leg curls so then
I'm done with calves and hamstrings and
then I'll do two or three sets of leg
extensions so maybe a warm-up and then
two or three sets of working leg
extensions which for whatever reasons
are incredibly painful I hate them but
they work to isolate the quads and then
two or three sets of working half squats
after a warmup and then I'm
done so the Tuesday is very different
Tuesday I don't want to call it a
recovery day but Tuesday I'm doing
something really different first of all
my legs need recovery so what I'll do is
substantial amounts of deliberate heat
exposure and deliberate cold exposure
yes I do cold showers in the morning
first thing nowadays yes it is a bad
idea to do cold water immersion after
hypertrophy training so just for the
record you don't want to get into an ice
bath after hypertrophy training in the 6
hours after a hypertrophy training cuz
it can blunt the hypertrophy it blocks
the inflammation which is exactly what
you want to trigger the adaptation of
hypertrophy but Tuesday is really about
getting the maximum effect of heat
exposure and cold exposure I do a
protocol which is pretty intense
designed to amplify growth hormone
stimulate a bunch of positive mood
promoting hormones that last not just
days but weeks say the literature so
I'll do 20 minutes of sauna very hot 3
to 5 minutes in the cold plunge up to
the neck back into the sauna for 20
minutes back into the cold plunge for 3
to 5 minutes back into the sauna for 20
minutes back into the cold plunge for 3
to 5 minutes it's work but it's amazing
in the sense that you recover very well
from the leg day you generate all the
hormone neurotransmitter type of
adaptations that one wants and you get
very very good at tolerating heat and
cold and I should mention during these
times if there isn't someone else there
I'm listening to books I'm thinking I'm
putting this work and time to use so
there's multiple things going on there
then Wednesday I do one of two things
I'm either going to do a shorter
duration than Sunday cardiovascular
training workout so I might do I'm
thinking about 5 minutes of warmup and
then about 25 to 30 minutes of usually
running for me where I'm just trying to
get out and cover as much distance as I
can at a fast clip but steady so I'm not
Sprint stop Sprint stop that's typically
what I'll do on Wednesday although if my
legs are still a little bit sore that's
when I'll train and here the
bodybuilders are just going to go
they're a scoff I train what I call
torso what do I do I try to get pushing
through the chest and shoulders I'm
trying to pull for the back what I tend
to do is overhead shoulder presses after
a warm-up two to three sets working sets
or maybe four I like ring dips and dips
these days those are hard for me and I'm
going to upset some people here but I
don't tend to train back every week I do
it every other week because just I have
some genetic abnormality where those
grow really easily and I can throw
proportions off really quickly but I
might do three or four sets of chins so
max rep chins slow with slow Ecentric
movements the lowering as well so all of
the movements are done trying to move as
much weight as possible as quickly as
possible on the concentric phase and
then lowering it anywhere from 2 to 4
seconds kind loading it like a spring
and then trying to explode I want
strength I want explosiveness and some
hypertrophy sneaks in because I'm
working in that you know 5 to eight rep
range so that's what I call torso
because it's chest shoulders back if I
every other week I'll throw in those
chins and I think everyone has a muscle
group like this where if they train it
just grows like a weed but I want to
keep proportions right strength
proportions as well and I do train my
neck that day as well having a strong
neck why is that so important it's
important because you want a strong
spine and it's the upper portion of your
spine the other thing that I notic that
it does is it completely changes my
psychology to train my neck I just
naturally stand more upright I find it
easier to look people in the eye it's
not hard for me to look people directly
in the eye when I speak to them but I
find I just have like my posture in
presence is just better mhm in a chair
or standing when I train my neck and I
think it's because my head isn't let's
just use the word again it's not you
know flaccid falling of the chin towards
the chest so I do some neck work at the
end and the way I do it is take a plate
wrap it in a towel and I usually lie on
my side and I'll do at somewhere in the
10 to 15 repetition range it also works
your oblique somewhat you have to be
careful you know especially getting into
and out of the movement and then I'll
lie on my stomach and this is probably
the most important one and I'll put the
plate behind my head again wrapped in a
towel and do head raises so this is the
opposite of the text neck you're trying
to get your head sitting on top of your
shoulders as it's supposed to the neck
work comes at the end but is absolutely
critical and whenever I don't do it for
a week or two I start getting postural
things you start noticing elsewhere in
your body it actually increases your
confidence and the reason is when you're
upright you embody a different stance
I'm a big believer that the physical
stances we embody have everything to do
with the psychological stances we body
and vice versa mhm oh yeah so this is a
a real thing from a number of
standpoints so if for whatever reason I
do the cardio workout that I mentioned
the 25 or 30 minutes of running that's
what I do but some people could might do
it on the assault bike or something like
that or or cycling or rower on the
Wednesday then I'll do that Weight
Workout I just described torso on
Thursday or I'll swap them so there's
some flexibility built into the week
travel Etc by the way the cardiovascular
workouts can be done in the morning or
the evening but I always prefer to do
them in the morning and just get it done
with then Friday is a really important
day because Friday is the day that I do
a short workout usually only about 3
minutes of warm-up and about 12 minutes
of training and the goal is to get my
heart rate as high as I possibly can I
learned this from Andy Galpin just
increasing V2 Max getting those really
fast twitch muscle fibers my favorite
way to do this is I'll get on the
assault bike which are the ones with the
handles with the fan and do 20 second on
Sprint 10c rest for six to eight rounds
and then what I like to do is take a
band and tie it to something like a chin
up bar or something and I'll squat down
and jump and I'll do as high jumping as
I possibly can but I actually control
the Ecentric I'm holding the band as I
come down and so learned from Peter AA
I've learned from Andy Galpin that our
ability to jump and land is strongly
correlated with physical longevity or
you could do broad jump so you could do
a bunch of broad jumps you could do some
hit workout and then I'm just showered
and out the door to go do do my work or
to work so it's a really short
workout and then Saturday is the fun one
because I'm still enjoy this I'll go
into the gym in the morning usually it's
midm morning and I'll do kind of small
muscle groups biceps triceps rear delts
I'll do another Tib and calf workout a
little bit lighter than the one on leg
day cuz day is coming in 2 days and the
next day I'm doing that long hike so
that that day is really to round out the
smaller muscle groups that need work and
I have short torso long arms and so
torso muscles grow very easily for me
get stronger easily long arms but you
know they require a little bit more work
so I like to do a dedicated day for that
same way warmup plus two to four work
sets of two to three
exercises you might think gosh that's a
lot of working out but what we're really
talking about is a long hike with
friends or family on Sunday or by
oneself 90 minutes to 3 hours you're
talking about an hour workout on Monday
morning talking about sitting in the
sauna and cold on Tuesday you're talking
about running for 20 or 30 minutes on
Wednesday talking about doing some dips
and overhead presses maybe some chins
and a little bit of neck work on
Thursday you're talking about doing a 12
minute workout on Friday and you're
talking about going to the gym for an
hour hour and 15 minutes it's not that
much time in the gym you can do all of
that at home there ways to do the leg
workout even at home or in natural
terrain for the hikes and things and so
it's that's the the schedule and again
if you think about that schedule each
day you're accomplishing like endurance
leg strength cold and heat adaptation
and all the neural stuff that goes with
that torso to keep the Torso strong but
here again we can say the Torso work is
indirectly hitting biceps and triceps
then running for 20 being able to run a
couple miles is a good skill and what
you find is that if you train your legs
properly and you give them enough rest
and the cold and heat really helped too
you are so strong on that 20 or 30
minute run your tibs are strong you know
you no floppy feet no back pain you're
running with with Vigor and you wow like
this is great and so what I've noticed
in the last 24 months or so is that I
continue to get stronger and better in
each of these areas I find that this
routine has really helped me because I
think it takes into account the slower
recovery that is just me and it also
Embraces the fact that our nervous
system and muscoskeletal system can
train for different adaptations
simultaneously across the week
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