When I posted about the TheoFit cut last week, I almost went on a tangent about workout routines. But, I realized it made sense as its own post. Hopefully, if you’re not doing the cut, some of what follows will still be of interest and/or help.
For a bit of history, I started working out regularly about 12 years ago. It was in response to going away to college for 2 years and coming back with a gut (it has made a comeback in recent years, btw). Once I moved to Dallas, I was able to start working out at a gym. This was thankfully because the powers at be at Dallas Seminary didn’t want to perpetuate the fat preacher stereotype so they gave us all a free membership to the Tom Landry Fitness Center at Baylor Hospital. It was a glorious 4 years.
During that time, I was fairly consistent at 3 days a week, mostly upper body (and abs) workouts. I tended to do 3 sets of 10 and maybe 7 or exercises (so 7x3x10). I also did these exercises in a circuit with as little rest as possible in lieu of cardio.
I continued this when we moved to Florida, but with some minor adjustments. I began to alternate pushing and pulling exercises in order to move through the routine faster. I still did roughly the same number of exercises and sets and reps. Then, I did a bulking phase and switched to heavier weights and did 4 sets of 5. After a few weeks, that would become 4 sets of 6, then 7, then 8. Then I would add weight and reduce back to 5 reps.
Then, in an unfortunate act of hubris, I ending up tearing my left pec and biceps tendon. That put all significant lifting to a halt for about 3 months, and then meant starting over with most basic exercises. I’ve just now regained that strength from 2 years ago.
During the rehab phase, I started doing an exercise routine that was similar to the one Paul suggests for the cut. It started as a 4 day split and then after 4 weeks moved up to 6 (two leg days). It also had 30 minutes of cardio tagged to the end (barf) and typically had you doing 4 sets of 8 for 7 exercises (7x4x8). You were also, by the time you got to weeks 5-8, supposed to be doing 80% of your max on those sets. If you’re trying to figure out your max, you can use this calculator. As an example, if you can curl 40 lbs for 10 reps, your max is 53, and 80% would be 42.
All that to say, you have some options in the lifting department. I think if you do the cut, and you’ve previously been lifting regularly, you should stick to the 5x5x5 setup (5 exercises in 5 sets of 5). Ideally, you do 5 days, but for time constraints might do 3.
If you want to do a variant, think in terms of total load. So for instance, I can do 5 sets of 5 Arnold Presses with 60 lbs dumbbells. That’s a load of 1,500 (insert appropriate unit of measurement here). If instead I did 3 sets of 10 with 50 lbs dumbbells, that’s technically the same load, but it works your muscles differently. Because of that, I’ll alternate every few weeks. The last few weeks I was doing 8x5x5 (or 7x5x5), but this past week I’ve been doing 5x3x10. Before I did that crazy day split workout, I was doing 10x4x10. You get the idea.
The goal, that I think is clear is that you have a plan and are consistent. I can do a 5x5x5 workout in about 30 mins, which means a 3 day a week plan is 90 mins in the gym. That’s not too bad. I’m gonna try to shoot for the 5 day deal as part of rebuilding my morning routine. Today is chest day, and I’m about to head over to Planet Fitness. I’m gonna try to hit it hard until the end of March because at that point, a trip to California will crash both the diet and the workout.
After that, not sure what I’ll shift to, but I’ll be sure and have some before and after pictures to post no matter what.