My 7 Day Routine for Strength & Muscle Gain

Summary

The 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.