mind pump male fitness myths

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
MInd Pump : , , , , , ,
Notes By Maryann

More Notes on these topics

Top Insights and Tactics From

31 Best Podcasts of All Time

FREE when you join over 12,000 subscribers to the
Podcast Notes newsletter

No Thanks