93. How to Build an Effective Strength Workout

Garrett walks us through how to build a strength-based workout that will yield metabolic results, save on time and get you strong! Her goal is to empower everyone to be able to walk into a gym and know WHAT to do to to achieve their goals.

Items needed:

-weights

-notebook

-ability to do math for tonnage: 5 reps at (x) 25lbs (x) 3 sets = 375 tonnage

It's that simple!

Structure:

Main event: squat, deadlift, press (overhead or chest), hinge movement, heavy pull (row, chin-up)

     ***Rest time is: 2-3 minutes between sets

     ****Sets: 3-5 sometimes more

    *****Reps: 5-8 *8 for beginners

Secondary event/circuit: Three exercises, ONE must be unilateral

    ***Rest time is: 1 min to 90 seconds between sets

   ****Sets: 3 sets/rounds, sometimes 4

   *****Reps: 5-8 OR 10-15... depends on movement, fatigue and comfort level with the movement

Accessory work: small movement/smaller muscle group with lighter weight, or no weight

   ***Rest time is: very little - move quickly

   ****Sets: 3 or more

   *****Reps: 15-30

Garrett on IG: @garrettnwood @daretomovepodcast

Email Garrett with questions: gwcrof@gmail.com