We are all economists. That is, the practice of economy is present in everything we do. Literally everything.
One facet of economy that I have long championed is training economy. I never could understand how someone could workout for three hours. Even two. Heck, 90 minutes is a stretch for me.
I get in, get my shit done, and GTFO.
It all started when I was doing the basic bodybuilding split of one body part every day. Here’s an example:
Monday – Chesticles
Tuesday – Back Attack, Jack (Hulk Hogan Voice)
Wednesday – Legs
Thursday – Shoulders
Friday – ARMageddon
Now, you’re probably thinking “But Brosef, The Rock is hoooge, and he does a body part split.” True. But The Rock is also 6’4″ 260 lbs and has the genetics of a God.
What I’m saying is, it doesn’t matter what program you do, you will never look like The Rock. Nor will you look like Tyler Durden in Fight Club.
You can only hope to look like the best version of you.
So how did I grow to HATE the cliche, classic split? Stress. Let me explain: I hated when I missed a day because that meant I had to make it up AND do the next day’s workout.
So, if I missed Monday, all of a sudden, on Tuesday I had to do Chest AND Back. And there went my next two hours. Fuck that.
Now don’t get me wrong, I love training. I mean I love it. Just check out this text strand between my buddy and I…
(Here’s the link to said chub inducing finisher, via Mark Fisher Fitness and Dan John.)
I Just can’t stand the idea of being in the gym for two hours. That sounds terrible to me. Just terrible. Life is too amazin to spend it all in a gym.
My sessions are 45-60 minutes, tops.
I use a Lower/Upper/Lower/Upper split, plus Yoga and daily stretching.
You can check out a more detailed version of my program here. But it looks something like this.
- Day 1 – Legs (Squat)
- Day 2 – Upper (Power)
- Day 3 – Yoga
- Day 4 – Legs (Deadlift)
- Day 5 – Upper (Dat Pump)
And usually, I don’t get to Day 5. Four days of training, including Yoga, is more than enough for the average dude or dudette. It just is.
In those situations, I just start the next week on Day 5 and go from there.
Here’s the catch: it doesn’t matter what program you use. As long as you stick to it.
That’s the kicker. This schedule/philosophy works best for ME because I love it, trust it, and DO it.
I do the work. I don’t stress about missed sessions, missed PRs or, missed post-workout shakes. I just train, eat, sleep, and laugh.
I’m not a competitive bodybuilder. If you are, by all means, consult a proper coach.
But if you just want to look decent naked then here’s the plan: pick up and carry heavy shit, do some body weight exercise, eat a little better than you do now, sleep, and laugh until you cry. The rest will come, I promise.
The Anatomy of an Economical Workout
Warm-up: 5 minutes.
Power move (bench, squat, deadlift, press): 10-15 minutes and a 1-6 rep range.
Assistance work (Dips, Chins, Leg Press, Bulgarian Split Squat, Lunges, etc): 10-15 minutes and an 8-15 rep range.
Pump: here’s where you knock out your curls, pushdowns, leg extensions, etc: 5-10 minutes. This is always optional.
Conditioning: push or pull a sled, heavy carries, jump rope, etc: 5-10 minutes. Again, always optional but strongly recommended. It’s all about being functional. If you don’t use it, you lose it.
Cool down/ Stretching: 5 minutes
There you have it. It really is that easy. Again, for more detail on my go-to program, smash this link. It includes my daily stretching habits, warm up, and cool down.
Note: I am not a doctor or a trained fitness professional. Just a guy whose obsessed with the physical culture and who loves to train.