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What If You Needed To Do LESS In The Gym To Have BETTER Results?

What If You Needed To Do LESS In The Gym To Have BETTER Results?

I love my job as a coach and personal trainer, and I’ve seen many things in the gym since I’ve started out. One thing I’ve noticed is that some people, especially younger guys, are doing way too much in the gym. Workouts lasting 2 hours or more are not that uncommon. The problem: Your body has only finite resources, and yes, overtraining is real.

What if I told you that you could have better results by doing less in the gym?

Some of the greatest in bodybuilding (and many others, including myself) use one approach to build a muscular and lean body. Mike Mentzer did it, Arnold Schwarzenegger did it, and even Tim Ferriss did it: They all used whole body routines for huge size gains before starting with different body part splits (focusing on one or two body parts per workout).

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Now, before some of you get upset, I’m not recommending training the whole body to everybody, or all year round. This is for beginners and intermediate lifters (1 Rep Max: Squats; 1.6 x bodyweight, Bench Press; 1.2 x bodyweight, Deadlifts; 2 x bodyweight). If you fall into this category and you’re interested in making some serious gains, both strength and size-wise, then keep reading. (By serious I mean something along 10-20 pounds of muscle in 10 weeks).

Here are 3 reasons why you should give whole body routines a try.

1. Effectiveness

Do you want to know why Mentzer, Schwarzenegger, and Ferriss use whole body workouts? Because they work. If you’re familiar with the Pareto Principle, then you know what I mean with The 20%. Nothing beats whole body routines when it comes to strength and size gains, hands down. They focus on the most important thing: Compound movements. In most of them, you squat and bench twice, and deadlift once per week. You do the most effective exercises to build muscles, and you do them often. Kinda makes sense, doesn’t it?

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They’re great for working on weaknesses, too. I’m having some difficulties at the moment activating my hamstrings during squats. That’s why I’m doing a few sets of swiss ball leg-curls after squatting. Do you have a lagging body part? No problem: Pick up an exercise to hit that particular area, and do it at the beginning of your workouts. A smart routine includes 2-4 compound movements and 1-3 isolation exercises per training session. Do 2-5 sets of each exercise et voilà – you’ve got your perfect full body routine!

2. Technique

Because of the high frequency of the main lifts, whole body routines are great to improve your form. If you really want to get better at squatting or overhead pressing, squat and do overhead presses often! Ever wondered why martial artists are great at what they’re doing? It’s because they practice the same movement and over until they know it by heart. Sure it’s boring, but it works.

3. Timesaving

Why go to the gym 6 times a week if you can have the same, or even better results, with 3 weekly workouts? Full body workouts simply give you the most bang for your buck. You don’t need to do 100 rep curls or the 8 brand new Men’s Health exercises for toned abs. A 15-30 minute warm-up and 45-60 minute training makes a total of 90 minutes; 3 workouts x 90 minutes = 270 minutes = 4.5 hours per week. You hit the gym 3 times a week, and then you rest, eat, and grow. I love training, but I also enjoy many things outside the gym.

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An example of a solid training program

Monday and Friday

  • Squats 2 x 5-8
  • Incline Bench Press (10-20°) 2 x 5-8
  • Chin-Ups (supinated grip) 2 x 5-8
  • Triceps Pushdowns 2 x 8-10
  • Calve-Raises 2 x 8-10
  • Ab-Roll-Outs 2 x 8-10

Wednesday

  • Deadlifts 3 x 5-8
  • Dips 2 x 5-8
  • Overhead Press 2 x 5-8
  • Cable-Rows 2 x 5-8
  • Curls 2 x 8-10

2 x 5-8 means 2 controlled sets of 5-8 reps (working sets) after warm-up and warm-up sets. In other words, pick a weight you can do at least 5 reps with. If you can do more than 8 reps, increase weight by 2.5-5 pounds. Same weight for all working sets. Rest between 2 (for isolation movements) and 5 minutes (for compound movements).

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Split training has its time and place. However, most people will benefit more from whole body routines. Many of my clients tried this routine (or very similar ones) and the results were more than satisfying. Sometimes less is more.

Full body workouts might not be on vogue anymore, but people like Reg Park and Vince Geronda knew their value. They’re effective, great for improving form, and even save you time. What are you waiting for?

More by this author

Roberto Corbacio

I empower people

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Published on May 3, 2019

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

To have a game-plan and know exactly what is going on inside your body.

Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

    Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

    Get MyFitness Pal here!

    2. Fitbit

      I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

      Get Fitbit here!

      3. MapMyRun

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        This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get MapMyRun here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

          This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

          Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

          Get ZombiesRun here!

          5. Prepear

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            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

            Get Prepear here!

            6. Strava

              If walking is your health resolution, this one might be for you!

              Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get Strava here!

              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you.

                Aptive gives you workouts to do and instructs you how to do them.

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                While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get Aaptiv here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                  Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                  Get Freeletics here!

                  The Bottom Line

                  These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                  Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                  Featured photo credit: Marion Michele via unsplash.com

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