My Personal Workout Routines
My personal workout routines are meant for building muscle , I workout 7 days a week. In this post I’ll show you my way of training, where my workout routines consist of and my personal view on training.
In my workout routines you’ll see that I don’t do any cardio whatsoever. I don’t have the feeling that I have to do cardio each week, I feel very fit and I can jog for hours if I want to. I actually think that cardio will hurt my muscle gains so I’m pretty much avoiding it right now. However sometimes I’d go for a little jog (30 minutes) in the evening, most of the time I do this when I’ve cheated a little bit on my high protein diet plan and I feel bad about myself (lol) ..
When I do this I try to avoid a very high heartbeat, if you continuously have a very high heartbeat when doing cardio it’ll definitely hurt your muscle gains. A good indicator for the right heartbeat would be that you can still have a good conversation while jogging.
Bodybuilder vs. Weightlifter
I’m much more a bodybuilder than I am a weightlifter. My focus is more on shaping the muscles the way I want and performing the exercise perfectly, rather than trying to lift the highest amount of weight possible. I think there is a BIG difference between these two, my advice would be to do some research about this and pick the one that suits you the most. Do something you like because otherwise you won’t be able to keep the motivation of pushing yourself each time.
An extreme example so you understand:
My Workout Routines
As I just said I’m more a bodybuilder than a weightlifter, so don’t follow my workout routines if you want to do weightlifting.
- monday: Chest
- tuesday: Back
- wednesday: Shoulders and legs
- thursday: Chest
- friday: Back
- saturday: Shoulders
- sunday: Legs
For each muscle group I usually do around 4/5 different exercises consisting of 3 sets with 8-15 reps. Some weeks each set 15 reps, and other weeks 8 reps, etc.
As you can see there are no bicep/tricep exercises in my workout routines. This is because I don’t feel like I need to do them because you’ll train them hard enough with the exercises for chest, back and shoulders. Most of the time my arms are already destroyed when I’m done with my routine. However, occasionally I do some bicep/tricep workouts. Just listen to your body, when you feel like you should do some bicep/tricep exercises, do them.
Abs: I also don’t mention abs in the workout routines above, this is because I don’t have a strict way of doing them. In general I’ll train my abs every other day, Sometimes a little more, sometimes a little less. The same as with my bicep/tricep workouts, just listen to your body.
Many people say to me that I’m having a high chance of overtraining because I workout 7 days a week with pretty intense workout routines. Simply said: I don’t believe in overtraining.
Rich Piana once said it perfectly in one of his videos. He says “There’s no such thing as overtraining. you’re either under-eating or under-sleeping” (5:28).
I believe that 100%. If you’re overtrained you just didn’t had the right diet and/or enough sleep. You body needs to recover from these workout, if you don’t give your muscles enough nutrients and sleep to do this, you’re destroying your body.
With that said, I recommend my workout routines for everyone BUT you need to have a good diet plan. If you don’t you’re destroying yourself.
Click: high protein diet plan.
“Listen to your body” a two sided medal
“Listen to your body” I’ve mentioned that line like 2/3 times in this article, don’t take this very easily.
I find it hard to put this to words correctly so I may be a bit vague on this subject.
When I don’t listen to my body: When I’m doing deadlifts, or any other hardcore exercise, my body wants me to quit pretty fast. DON’T QUIT! You need to push yourself to the limit. Get your mind straight and push those last reps out of your body, MIND IS EVERYTHING. Don’t immediately quit when you feel a little pain, pain is a good thing. Most of the time you can do a lot more than you think at first, especially when you just start working out.
NOTE: Get your form perfectly first before you do this. If you push yourself to the limit with a bad form you’ll get injuries.
When I listen to my body: If I wake up terribly, feel sick as hell and every muscle in my body hurts. That’s a sign for me to slow down, on that day I’ll workout moderately and I’ll be paying extra attention to my food and sleep.
I think that’s pretty much all I have to say about my workout routines. I’ve said it before, and I will say it again, EAT GOOD. If you don’t eat good you won’t see good results with this. But, of course, do whatever you want.
Don’t wish for it, work for it! Don’t wish or hope for this to work out, make it happen! If you really want to have a good physique and live healthy you can do it, if you just want it a little bit, you’ll find a excuse why you “can’t”.
If you have any questions regarding my workout routines or if you feel like sharing your ideas on training, please leave a comment in the section below.