Episode 209 - Workout Routine for the New Year!

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!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on Apple Podcasts. Until next time!

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