Now that I am over 40, my days of heavy deadlifting and squatting are behind me; my knees and back can't handle it anymore I am afraid! But getting a good workout does not have to mean lifting stupid amounts of weight or spending two hours in the gym. With my busy life, if I am spending more than an hour in the gym, then I feel I am doing something wrong. It just isn't needed.
I follow a 3-day workout schedule: push-pull-legs. I use a mix of compound free weights and some machines for extra-volume work. Now do you have to do compound free weights? No, but it is beneficial. But you can also get a good workout by just using machines.
The machines at the gym get a bad rep because they don't work on stabilising muscles anywhere near what free weights do; however, the truth is, if you just want to get a good workout in and try to look better, machines are fine! In fact, machines target and isolate the specified muscle better than compound movements!
My Minimalist Fitness Routine:
Over the years, I have probably done every type of routine possible, but these days I follow a push-pull-legs routine. Most people would recommend working out your muscles twice a week, which is fair advice, and studies back that up, but there have also been studies that show that in older lifters, once a week matches twice a week.
Now, 'older' is probably older than what I am; however, it works for me, but your mileage may vary. If you're younger and have more time, then just do the push-pull legs twice a week each, but once a week is enough for me to see results.
My rep schemes are generally 5-8 reps on main compounds and 8-12 reps on secondary exercises for 3–4 sets. When I can do all the sets and reps and feel like I have some left over, I move up in weight. Even if it just means doing the first set with the next weight, that is what I will do until I can progress to finishing all the sets. Rinse and repeat.
Each workout has 5 exercises, no need to do any more. And I also use dumbbells over barbells for two reasons:
1 - The barbell racks are really busy at my gym and I cannot be bothered to wait around.
2 - I am more interested in the benefits of using dumbbells over a barbell these days.
Also remember to warm up properly. I throw in some light lateral raises and face pulls as part of my warm up routine.
Push Day:
Dumbbell Bench Press:
Always start with your main compound movement, and for me on push day it is dumbbell bench press. I mix flat and incline and work upto 5 reps for a few sets before doing some lighter sets for volume.
Incline Hex Press:
I love this exercise, it works the inner chest a bit but the main activation will come from your triceps, and doing it on an incline will work the upper part of your chest secondary. It's a fantastic exercise not enough people do. But remember, it is a triceps builder, not a chest builder.
Dips:
Dips have always been a staple in my routine, I love them, but the older I get the more I feel I have to be careful as they can put strain on your shoulders. Try and not go too deep and learn proper form and you'll be fine. I used to do weighted dips, and sometimes still do, but mainly stick to bodyweight and do paused reps.
Overhead Dumbbell Press:
I do these standing for more core activation, and don't go overly heavy as the shoulders get worked out in the previous exercises, so I tend to do lower weight and higher volume with this exercise. Sometimes I use the shoulder press machine as well.
Kettlebell Swings:
Kettlebell swings, in my view, is the best 'cardio' exercise you can do. It works so many muscles and doesn't have be done for more then 15-20 minutes to get a really good sweat on with a range of benefits.
Pull Day:
Neutral Grip Pull Ups:
One of my all time favourite exercises. You can use any grip but I have always preferred neutral grip personally.
Dumbbell Rows:
Sometimes I use the seated cable rows machine but for more all round activation the row is a beast of an exercise.
One Armed Lat Pulldown:
Doing the lat pulldown one armed is an amazing lat builder. I feel so much more a stretch where I should. Remember to pull with your elbows!
Incline Curls:
You can pretty much do any bicep curl really, but I have always preferred the incline curl with my arms a little bit wide.
Kettlebell Swings:
As above!
Leg Day:
Goblet Squats:
Over the past few years I have moved from traditional squats to double handed goblet squats (Holding two dumbells/kettlebells). Not only is it an excellent leg exercise, but it is one of the best core exercises you can do.
Romanian Deadlift:
A variation of the more traditional deadlift, that uses lighter loads, and is a must do exercise in my opinion.
Lunges:
I hate doing this exercise! But it's a must do.
Leg Press:
I love the leg press machine. I use two foot placement variations in my workout. Wide and high placement for hamstrings. Low and narrow for quads. I go higher volume here to really finish the muscles off after the above two exercises.
Standing Calf Raise:
And to finish off leg day, I do standing calf raises.
And as always, remember to watch some Youtube videos of the exercises to learn correct form.
A little guide to minimalist strength training
Minimalist kettlebell workout
0 comments:
Post a Comment