Designing a Basic Workout

I have a paradoxical tendency to over-simplify things in the gym and then make them way too complicated.

By that, I mean I tell people, "Just go in there, pick up something heavy a few times, do it again, repeat until you're tired, and go home."

"Okay. How should I pick them up?"

"Well, pick 1-2 exercises from each of the upper-body push, upper-body pull, lower-body knee-dominant, lower-body hip dominant, and core anti-mover categories, do 2-4 sets of 6-12 repetitions with a weight that is 70%-90% of your one-rep max, and do this 2-4 times per week."

"At some point during that sentence, we stopped being friends."

"...Aw."

As much as I like to make things a simple as possible, I do realize there's a bit more to fitness than picking up  heavy stuff.

I joined my first gym when I was 17 years old. I had been doing push ups, pull ups, curls, and step-ups (onto my rolling computer chair, which I don't recommend unless someone is recording you) at home, and I thought I was in good enough shape to progress to a big-boy gym without embarrassing myself too much.The problem was I had absolutely no structure working out at home; I'd do ten push ups, then ten curls, then I'd watch TV until the next commercial break, then I'd see if I could do eight pull ups and decide that six was still pretty good, then I'd eat a sandwich and do some crunches.

I've yet to see a similar routine in MuscleMag.

So when I finally made it into a big room with benches and weights and the AB DOLLY PRO X I was absolutely clueless. I spent about thirty minutes doing three sets of pull-ups, and then one of the regulars felt pity and let me work in during his routine.

When I got home, I did my research. I'm about to write out the routine I wish I'd found at 17.

Justin's Template for the Basic Workout

Pick one exercise from the following categories:

Upper Body Push

Push up, Bench Press, Dumbbell Shoulder Press

Upper Body Pull

Pull up, Dumbbell Row, Inverted Row

Lower Body Knee-Dominant

Goblet Squats, Barbell Back Squat

Lower Body Hip-Dominant

Deadlift, Kettlebell Swing

Core Anti-Movement

Front Plank, Ab Wheel Rollouts

-Do these exercises in a circuit if you can, with about one minute of rest between each. Repeat this circuit three times.

-If you can't do them in a circuit, do all three sets of one exercise before moving to the next, with one minute of rest between sets.

-Perform each exercise for ten repetitions, with a weight that feels heavy around the eighth rep. If you're doing a body weight exercise, feel free to go above or below ten reps depending on your ability. For the front plank exercise, start at twenty seconds.

-Do this routine three times per week. Pick a different exercise from each category every time if you can. Write down your weights and reps, and try to get better at one or the other when you do the same exercise at a later date. 

There you have it. Simple, but hopefully not too simple. I think my 17-year-old self could benefit greatly from this, though if he keeps eating a Tony's pizza every night and avoiding protein at all costs it probably won't do him much good. 

If you would like further elaboration, feel free to leave a comment or contact me on my Google + page, because using that instead of Facebook makes me feel special and unique. 

Go forth and lift heavy things.

A Plea for Depth

"Go through a full range of motion" is the exercise equivalent of "eat your vegetables"; we've been told by our trainers/mothers that it's important, but we don't like to do it and will find every excuse we can not to. There are many different reasons to only go through a partial range of motion on any exercise -you can put more weight on the bar, you can get more reps, it seems safer- and they all have one thing in common:

With very, very rare exceptions, a full range of motion (ROM) is a requirement for optimal progress and safety. And in no exercise is the more important -or more widely ignored- than the squat. 

The squat is a scary but misunderstood beast. When broken down in to all of it's separate components, it's one of the most technically complex movements of the human body. I have textbooks with literally entire chapters  devoted to this one lift, and for good reason. However, when done correctly, the squat is perhaps the most effective, efficient, and safest exercises you can do in the gym.

Unfortunately, "correctly" means "to full depth", and this is where most people fall short (pun absolutely intended). "Full depth" means that your femur is parallel to the ground, and the crease of the hips is just slightly below the top of the knee.

Correct depth

Way too shallow. 

The head may be lower, but the hips sure aren't. 

When someone doesn't want to squat to full depth, the most common reason they give is that it hurts their knees.

This makes absolutely no sense.

You don't do partial push ups to save the elbows, and you don't do partial squats to save the knees.A review of squatting kinematics by the Journal of Strength and Conditioning Research (man, what would I do without them?) reveals that full squats are actually superior to knee extensions and partial squats during rehabilitation for a knee injury.  In fact, a partial squat is actually worse for your knees. In a partial squat, most of the stress on your knee is generated by the quadriceps pulling your tibia forward. Repetitive, one-directional pulling on any joint, knee or elsewhere, is a recipe for injury.

However, at the bottom of a full squat, the hamstrings kick in and balance the anterior stress on the knee with an opposing force. At full depth, with correct knee and foot position, the anterior and posterior forces acting on the knee are balanced. Balanced forces = safe knees.

Figure 2-11 from Mark Rippetoe's book Starting Strength, showing the forces acting on the knee at the bottom of a full squat

And no, lunges are not safer for your knees. Knee range of motion is knee range of motion.

The key here is technique. Some of the things I see people do when trying to squat (see above) are absolutely bad for the knees, and that's why proper form is so important. If you can't squat correctly, you're better off avoiding the exercise. But you'll really be missing out, and I suggest putting real effort into learning the technique and gaining the mobility necessary for a proper squat. Remember, as a personal trainer, I'm here to help you with both.

Here's a simple exercise to practice getting to full depth, which also doubles as a fantastic mobility routine for the hips.

Stand up straight with your feet shoulder-width apart and your toes pointed about 30 degrees outward. Sit down between your legs, and drop your butt as low as it will go without coming up on your toes. Put your elbows between your knees, and push them out so they track over your feet. Try to sit a bit lower. Hold the stretch for 3-5 seconds, stand up by driving your hips up and forward, and repeat for 10 reps.

A strong, full-depth squat is one of the best indicators of total-body strength and mobility we can measure. At Lift, we include it in our warm-ups, our strength and conditioning circuits, our athletic development programs, our weight-loss programs, our...well, you get the picture. We want you to get the most out of your workout, and that means doing each movement to its fullest. 

As always, go forth, get low, and lift heavy things.