{"id":3338,"date":"2015-08-04T06:50:44","date_gmt":"2015-08-04T13:50:44","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=3338"},"modified":"2021-01-21T13:56:08","modified_gmt":"2021-01-21T20:56:08","slug":"deconstructing-the-best-workout-plan","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/","title":{"rendered":"Deconstructing the “Best” Workout Plan"},"content":{"rendered":"

I like to criticize places like Planet Fitness for having a \u201clunk alarm.\u201d But I\u2019ll make a confession: sometimes I wish I could sound the alarm based on conversations I hear at my gym.<\/p>\n

Far too much time is spent arguing about the best exercise, the best workout, or even the perfect time to rest. Whether you\u2019re a bro, a brainiac, or both, the worst thing you do in the gym is overthink the process and ultimately overcomplicate the search for the best workout plan.<\/p>\n

I see far too many people trying a little too hard to figure out exactly how many reps of bicep curls need to be performed to add another inch, or if resting 23 seconds instead of 30 seconds will\u00a0jumpstart the metabolic process.<\/p>\n

The science of transformation is a timeless formula of less complication and more focus on just a few factors that work.<\/p><\/blockquote>\n

Your body doesn’t major in the minor, so it’s time to stop focusing all your energy on the insignificant details.<\/p>\n

To reach your goals, many rep ranges are needed, rest periods will be varied, and some form of periodization should be incorporated. There really is no such thing as the ideal workout plan. There are elements that we know work. Styles of periodization, supplements with supportive research, and exercises that trigger more muscle activation. But that doesn’t mean there’s one magic bullet.<\/p>\n

The proof of training diversity is everywhere. Research as far back as the 1970s showed that many types of workouts \u201cwork.\u201d And new scientific findings continue to show the same thing. Need proof? A\u00a0recent study tested rugby players\u00a0who performed two\u00a0completely different types of periodized programs. The results? Both<\/em> ended up with great results,\u00a0and participants in each group added a similar amount of strength.<\/p>\n

Think Less, Gain More<\/h2>\n

The science of transformation is a timeless formula of\u00a0less complication\u00a0and more focus on just a few factors that work.<\/p>\n

It means less time stressing the small details, and more time just trying applying the principles that work, and then seeing what triggers the biggest response for your<\/em> body. In terms of muscle building, here\u2019s what you need to know.\u00a0<\/strong><\/p>\n

The Rep Rules<\/h3>\n

I love heavy weights. Higher reps? The pump feels great, but they\u2019re not how I love to train.\u00a0But I know that both play a vital role, so they\u2019re all incorporated into my training. If you really want to gain size, you need to push on all methods of growth, and that includes some of what you don’t enjoy.<\/p>\n

Using low (1-5), medium (6-12) and high (15+) rep ranges to ensure that you\u2019re triggering all of the processes of muscle growth. Because some exercises are best for gaining strength, while others are ideal for tension or creating the pump, you\u2019ll want to include diversity in your training plans.<\/p>\n

This doesn\u2019t mean altering up your workouts every day, but it does mean going through cycles (anywhere from 4-8 weeks, or sometimes even longer) where you rotate your reps and the movements you perform.<\/p>\n

Equipment isn\u2019t a Limitation<\/h3>\n

Everyone knows that squats, deadlifts, presses and rows are staples of building a better body. Doesn’t matter if you’re a man or woman, beginner or advanced. However, too often the focus shifts too narrowly to the back squat, the barbell bench press, and the bent over barbell row.<\/p>\n

Don\u2019t get me wrong; these exercises are timeliness and the foundation of movement. But variations of these lifts from different angles (such as an incline press) or in ways that create different stressors (like doing sumo deadlifts or Bulgarians split squats) will challenge your muscles in ways that force change and adaptation. These are both good things.<\/p>\n

And if you think doing incline press with dumbbells won\u2019t help you build a bigger bench, then you\u2019re falling into the same pattern of faulty thinking as the guy only doing 8 reps on every exercise.<\/p>\n

Movements are transferable and even beneficial because the different angles\u2014or doing single-leg or single-arm variations\u2014are more likely to strengthen a weakness you didn\u2019t even realize was holding you back.<\/p>\n

Even \u201cisolation\u201d exercises, such as curls, shoulder raises, leg curls and cable exercises, will help create more tension at lighter weights that will allow for the pump and growth.<\/p>\n

The Best\u00a0Workout Plan Formula<\/h3>\n

Everyone makes too big of a deal about how long a workout should last. Is it OK to lift for\u00a045 minutes? 60 minutes? A 2-hour soul crusher?<\/p>\n

Ultimately, the right workout is the one you\u2019ll complete every day. While growth is not dependent on how much time you spend in the gym (especially if too much of it is spent chatting or texting), total volume (sets x rep x weight) is vital to your gains.<\/p>\n

That is not an excuse to start doing 10 x 10 of every exercise and expect your body to instantly grow.<\/p>\n

You have to train your body to make the most of the increased volume. Add weights, reps, sets, over time, so that the end game is greater volume through a variety of changes, rather than arbitrarily thinking that completing a certain number of reps per exercise is the golden ticket to a more impressive body.<\/p>\n

When you push on all the buttons, you\u2019ll quickly learn two things:<\/p>\n

    \n
  1. The\u00a0types of exercises and design that work best for you.<\/li>\n
  2. That focusing less<\/em> on one aspect and more on the bigger picture results in a lot more gains and a lot less complaining.<\/li>\n<\/ol>\n

    Some days, my workouts are as simple as this:<\/p>\n

      \n
    1. Deadlifts<\/li>\n
    2. Bulgarians split squats<\/li>\n
    3. Sled work<\/li>\n<\/ol>\n

      It might seem ridiculously basic, but for some of my goals, it’s incredibly difficult and effective.<\/p>\n

      At the end of the day, narrowing your focus and being able to maximize intensity and consistency\u00a0will matter more than anything in terms of transforming your body and seeing the results you want.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Looking for the best workout plan might be fun, but it’s not as effective as doing the one\u00a0that works. Here’s what you should consider for the best results. <\/p>\n","protected":false},"author":4,"featured_media":3339,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569],"tags":[146,720,581,154,583,661,582],"class_list":["post-3338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-best-workouts","tag-fat-loss","tag-ideal-rep-range","tag-muscle-building","tag-reps-and-sets","tag-the-best-workout-plan","tag-workout-duration","bf-level-advanced"],"yoast_head":"\nDeconstructing the "Best" Workout Plan<\/title>\n<meta name=\"description\" content=\"Looking for the best workout plan might be fun, but it's not as effective as doing the one\u00a0that works. 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Here's what you should do for the best results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"Born Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BornFitness\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/bornfitness\" \/>\n<meta property=\"article:published_time\" content=\"2015-08-04T13:50:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-21T20:56:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i2.wp.com\/www.bornfitness.com\/wp-content\/uploads\/2015\/06\/shutterstock_248630449.jpg?fit=1000%2C664&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"664\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Adam Bornstein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BornFitness\" \/>\n<meta name=\"twitter:site\" content=\"@bornfitness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Adam Bornstein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/\"},\"author\":{\"name\":\"Adam Bornstein\",\"@id\":\"https:\/\/www.bornfitness.com\/#\/schema\/person\/06279fc9f7f2162bff15ba67880fb309\"},\"headline\":\"Deconstructing the “Best” Workout Plan\",\"datePublished\":\"2015-08-04T13:50:44+00:00\",\"dateModified\":\"2021-01-21T20:56:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/\"},\"wordCount\":993,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.bornfitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/06\/shutterstock_248630449.jpg\",\"keywords\":[\"best workouts\",\"fat loss\",\"ideal rep range\",\"muscle building\",\"reps and sets\",\"the best workout plan\",\"workout duration\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/\",\"url\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/\",\"name\":\"Deconstructing the \\\"Best\\\" Workout Plan\",\"isPartOf\":{\"@id\":\"https:\/\/www.bornfitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.bornfitness.com\/deconstructing-the-best-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2015\/06\/shutterstock_248630449.jpg\",\"datePublished\":\"2015-08-04T13:50:44+00:00\",\"dateModified\":\"2021-01-21T20:56:08+00:00\",\"description\":\"Looking for the best workout plan might be fun, but it's not as effective as doing the one\u00a0that works. 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