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episode #209

Workout Routine for the New Year!

December 12, 2022 in Podcast


This week I wanted to talk about my resistance training regimen over the years and how it has progressed.

Perhaps this will give you a blueprint that you want to follow or just get you motivated to get back in the gym! When I started lifting I did a 3 workout split per week (chest/arms, back/shoulders, and legs) which worked well for me and allowed for sufficient recovery and consistency. As I have progressed through the years I wanted a way to increase the volume/frequency of my workouts with an emphasis on increasing hypertrophy as I continue to age. I was inspired by my interview and research by Eugen Loki @pheasyque

  • This is my current routine:
  • 12-20 hard sets per muscle group (i.e. 6 sets per bodypart per workout)
  • 4 weekly training sessions
  • A(upper body) - B(lower) - rest/mobility/yoga day - A(upper) - B(lower)
  • 2 times per week for each muscle group
  • 48 hours of rest between muscle groups
I have found that this routine has worked well with my current lifestyle. It has resulted in increased hypertrophy and gives enough time for recovery between workouts so that I'm not overtrained and burnt out.

Let me know if you have any questions about building a routine to fit your lifestyle and goals! Send me an email to brian@briangryn.com

Have a great week!

Brian (1s):

Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian Gr. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean e Clean podcast. My name is Brian Grn. I hope you had a great weekend and happy Tuesday. If you're listening to this on Tuesday, hopefully you'll listen to my interview with Dr.

Brian (42s):

John Russin over the weekend. That was episode 2 0 8. We touched all about pain fee performance, advantages of sprinting, best ways to recover and all about functional training. So I really enjoyed my interview with Dr. John Russ. Definitely checked that one out and that sort of prompted me to talk about this next topic that is really important. Obviously if you listen to my podcast, we talk about building muscle, creating hypertrophy, not having sarcopenia, right? Which is muscle losses. We age so important for anti-aging, for building bone mass and just creating a glucose sync for your, for your body that when you eat something you just efficiently handle those carbs or whatever that is.

Brian (1m 26s):

And so I wanted to touch on that today because I'm gonna go through my routine now. You don't have to do my exact routine. It's changed over the years and I'll sort of talk about that and the reasons why I changed it. But what I'll say is this is if you're not doing any resistance training, doing something is better than nothing. It doesn't have to be this perfect routine that was written out by science and, and all these books. I've gotten some ideas as far as changing my routine over the years from a lot of the people that I've interviewed. I did a great interview with Eugene Lowkey was his name, is his name. Good guy. I've had him out a couple times, so check out my interviews with him. He has a great Instagram handle call physique, P H E A S Y Q U E.

Brian (2m 11s):

And yeah, anyways, you know, inspired by his, his research along with other individuals, just like I had Dr. John Russell and Dr. Bill Campbell and individuals like that. So anyways, my routine, back when I first started lifting, I used to go to a place in just outside Chicago called Premier Fitness Goran. Shout out to him. I worked there for a long time and he influenced my health, my health career along with my fitness level. And we did three days a week workout and that was chest and arms back and shoulders and legs. And that was a good efficient routine. And I actually recommend that for individuals starting out.

Brian (2m 52s):

What I would say is maybe take this scale and say start with total body you never worked out before. Starting. When you start splitting body parts, it just puts a little bit more emphasis on those body parts and you don't wanna be overly sore, right? Cuz then you're just gonna have a setback. So I would say start with total body if you've never lifted and you could do body weight exercises, right? So that would be a good place to start. And then from there, if you wanna do some splits, I think going into like a three day a week split would be great. I think it's the one thing I love about that split. It's something that you can stay with consistently week in, week out and it allows your body time to recover.

Brian (3m 33s):

I think two important components of components of putting together a workout routine. And so three days a week was, I would say start with total body twice a week, then advance from there. If you've done that, maybe for, you know, let's just say six to eight months, you're ready to get moving on to something else you could do three days a week, chest and arms back and shoulders and legs. And then the split that I'm doing now, and like I said, I've been influenced by a lot of the people I've been interviewing and just my own personal research. And that is four days a week, four days of weekly training sessions. I found this has worked well for me and that's 12 to 20 sets per muscle group.

Brian (4m 14s):

Okay, so that, let's just say if you're gonna do four weekly training sessions, I do my splits as an upper body, a lower body split, so upper, lower rest, upper lower. And my rest days I typically do some type of mobility work or yoga. So I'll get in a yoga session in there. So maybe I'll do, you know, upper one day lower next day, rest day, which would be like yoga and then upper lower again. And I think that's a great routine to get into if you want to add in some, some type of cardio or some type of maybe sprint session on a bike or in a pool or even on a track. You can add that in one day and then you got a sprint session in, you got a mobility session in and then you got four days of strength training.

Brian (4m 58s):

So don't let that overwhelm you again. I mean I've been lifting in in fitness for over for over 20 years, so this is what I've just come to that's worked best for me. You can take it or leave it, but you know, part of the reason I got into four days a week is, you know, there's some, there is some research around volume and how if you can stimulate the muscle twice per week, that would be ideal. And so that's where I started doing the four weekly training sessions and splitting them up that way. You wanna make sure you get at least 48 hours of rest. I would say that between your workout, so if you're doing chest on Monday, let's just say you're doing upper body on Monday, like I do, you know if next time I don't do upper bodies, probably not is not until Thursday, right?

Brian (5m 45s):

So it gives me plenty of rest, but I'm getting it in twice a week because they show that getting it in twice a week can help maximize your results regarding hypertrophy. And so the research shows 12 to 20 sets per muscle group. So if you do six sets of chest for your workout on Monday and then another six sets on Thursday, that's 12 sets, you're good to go right there. That's being most efficient. Again, you don't have to follow this, this is just something that I've sort of fallen into and it's worked well for me. Again, talk to me in a year or two from now, it might change, but that is my split and how it's sort of evolved over the years. So let me know if you got any questions and you want me to help you maybe even build your own splits, feel free to shoot me a question or even book a short call.

Brian (6m 36s):

We can chat on my website, brian grn.com 15 minute chat and we can talk about what your routine is like and, and maybe get you get you going ready for the new year. So hope that helps. Just to, just to conclude and to summarize, 12 to 20 hard sets per muscle group. Four weekly training sessions split up like ab. Ab, okay, I do upper lower, upper lower. You wanna make sure you get at least 48 hours of rest and you're hitting two times hitting a muscle group two times per week and I think you'll be good to go. So there you have it. Let me know if you got any questions, Brian, brian gr.com is my email and I hope you have a great rest of the day and I will talk to you on Friday.

Brian (7m 21s):

Thanks for listening to the Get Lean E Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show knows@briangr.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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