January 4, 2021
1458: Favorite Workout Splits, How To Know If You Are Too Sick To Work Out, What To Do On Rest Days & More | Mind Pump
Key Takeaways
- If you’ve taken some time off of exercise (2 weeks of more), it’s best to start full body before jumping into the split routines
- Ideal total volume for the week per body part: is 10-20 sets
- The ideal frequency of training per body part: 2-3 times per week
- Rest days don’t mean sitting on the couch – movement helps foster recovery faster than doing nothing
- Don’t workout when you have a fever: 1 or 2 missed workouts won’t impact gains and losses
Introduction
The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).
In this episode, hosts Sal, Adam & Justin host a Q&A, answering listener questions about workout splits, how to handle rest days, what to do when you’re sick and want to exercise, and lessons from 2020.
Favorite Workout Split
- Six-day push-pull-leg split
- Day 1: push muscles – chest, shoulders, triceps
- Day 2: back, biceps
- Day 3: legs, core
- Then repeat back to back or take one day rest then repeat
- Negative: if you miss a day, you miss a body part
- Positive: effective if you are religious about workouts, allow for ample rest periods
- Ideal total volume for the week per body part is 10-20 sets
- The ideal frequency of training: 2-3 times per week
- If you’ve taken some time off (2 weeks or more), it’s best to start full body before jumping into the split
Managing Rest Days
- You’re better off moving to recover than doing nothing
- Options for rest days: mobility flows, very light weights, banded exercises
- Movement helps foster recovery faster than doing nothing
- Work the same muscle group that’s sore but use a much lighter weight and lower intensity
When Are You Too Sick To Workout?
- Don’t workout when you have a fever
- If you have a fever and stress the body more, you can get more sick
- Options for workouts while under the weather: take a walk, sauna
- Supplements for illness: vitamin C, zinc, elderflower
- Manage the risk and reward: 1 or 2 missed workouts won’t impact gains or losses
- You don’t get benefit by pushing through
Lessons from 2020
- Acceptance
- There will always be uncontrollable circumstances
- We probably take human connection for granted – it’s hard to build a connection without some in-person visits
- Financially forward-thinking: the value of making sure you’re not living paycheck to paycheck
