My full workout routine explained

Summary

In this fitness video, the speaker shares their three-year bodybuilding routine, emphasizing strength and aesthetics. The routine includes a mix of compound and accessory exercises, with a focus on proper form and progressive overload. Specific days are dedicated to chest, back, legs, arms, and shoulders, with supersets and varied rep ranges to promote muscle growth. The speaker also stresses the importance of rest, nutrition, and cardio for overall health. Viewers are encouraged to stick with the routine for noticeable progress.

Takeaways

• 🏋️ The speaker has been following a specific workout routine for three years, which focuses on strength and aesthetics.
• 💪 The routine is described as power builder-esque, emphasizing compound strength training with a focus on form and near-failure reps.
• 🕒 Rest is crucial, with the speaker recommending rest on every fourth day, ensuring muscle recovery and growth.
• 📅 The workout is structured into different days focusing on various muscle groups such as chest and back, legs, arms, and shoulders.
• 🔄 Supersets are a key component of the routine, combining two exercises back-to-back for efficiency and intensity.
• 🏋️‍♂️ Compound exercises like barbell bench press and pull-ups are foundational, with an emphasis on going deep for maximum muscle engagement.
• 📉 Progressive overload is essential for continuous progress, suggesting gradual increases in weight or reps over time.
• 🍽️ Diet is highlighted as important, with the need for good nutrition and protein intake to support muscle development.
• 🚶‍♂️ Cardio is recommended for overall health and to prevent excessive fat gain, even during bulking phases.
• 🤔 The speaker advises against ego lifting and emphasizes the importance of proper form and technique over lifting heavy weights for the sake of it.
• 📝 The routine is detailed and comprehensive, covering all major muscle groups with specific exercises and rep ranges for targeted growth.

Q & A

What is the main focus of the described workout routine?

The routine focuses on strength training with a power builder-esque approach, emphasizing compound movements for main lifts and accessory work for aesthetics.

How long has the speaker been following this workout routine?

The speaker has been following this routine for the past three years.

What is the recommended rest time between sets in this routine?

The recommended rest time is one to two minutes.

How often should cardio be performed according to the speaker's routine?

Cardio should be performed regularly, even during bulking or cutting phases, ideally three times a week.

What are the key exercises for the first day of the routine, which focuses on chest, back, and abs?

The key exercises include incline barbell bench press, pull-ups, flat dumbbell bench press, single-arm dumbbell rows, military press, and lat pulldowns.

What is the recommended rep range for the exercises in the routine?

The rep range can vary from five to thirty, as long as form is maintained and the individual is near failure.

What is the speaker's advice on lifting weights?

The speaker advises against ego lifting and emphasizes the importance of proper form and progressively overloading over time.

What is the significance of the 'superset' in the described routine?

A superset involves performing two exercises back-to-back with minimal rest, which is meant to increase workout efficiency and intensity.

What does the speaker suggest for leg day in terms of squat variations?

The speaker suggests either barbell back squats for three sets of four reps or front squats for four sets of eight to twelve reps, focusing on maintaining good form.

What is the speaker's approach to training arms and shoulders?

The speaker's approach involves supersetting exercises like barbell curls with tricep pushdowns, focusing on high reps for biceps and heavy weights for triceps.

What is the recommended strategy for grip strength in the deadlifts?

The speaker recommends using a double overhand grip and choosing a weight that challenges grip strength, with reps ranging from three to five.