#75Hard Day 63: How I Train; #RBT & Body Part Splits
▶️ Answering the question today of how I structure my workouts.
▶️ I divide activity into two categories: movement and structured training.
▶️ Movement includes leisure walking, stretching, NEAT, and is generally restorative-type activity.
▶️ Training includes things like lifting weights, HIIT, #RBT (rest-based training, cardio, etc.
▶️ I typically do a minimum of one leisure walk daily, often times more. This is approximately 45 minutes to an hour each time.
▶️ Post on the benefits of walking found here.
▶️ In terms of formal training, I typically use one of two types of protocols; either RBT (rest-based training), or bodybuilding-style type body parts splits.
▶️ I do RBT on days where I have limited time because these workouts are about 20 to 30 minutes tops.
▶️ If you are not familiar with the style of training, you essentially lift heavy, push until you need to rest, and then rest until you can lift again. This is the training I have my certification in.
▶️ The benefit of these workouts is that they stimulate maximal muscle growth and aid in fat loss simultaneously without the negative impacts on the body in terms of stress (as long as you don’t go beyond 20-30 minutes).
▶️ You are also able to push yourself to the degree that you are comfortable, so this training is suitable / modifiable for any level of fitness.
▶️ With RBT, there is no formal rest (like there is between sets in bodybuilding style lifting). You lift as heavy as you can for as long as you can before taking rest. You can rest at any time and just pick back up where you left off.
▶️ In format, these workouts are typically circuit style, metabolic chains, or AMRAP, etc.
▶️ Post with the free downloadable RBT program I wrote for @dashingdish can be found here.
▶️ The next level program (for sale) can be found here.
▶️ Typically, I will do 4 to 5 days of body parts split training. Two lower body days (1 glute/ham focused & 1 quad focused) and three upper body days (bi/tri, shoulders, back). These workouts are typically 45 minutes to an hour long.
▶️ I typically do 2 to 3 movements back to back and repeat for anywhere from 4 to 6 sets before moving on to the next pair/group of movements. I rest between sets. I will do anywhere from 8 to 12 total movements.
▶️ I do heavier weights and lower rep ranges (6-8) for compound movements at the beginning of my workouts and then move to isolation exercises where I do maybe a little lower weight and higher up range (8-12). Sometimes I throw in a burnout set/finisher.
▶️ Questions? Let me know below!👇🏼