Lesson 2.2

Setting a Training Schedule - How often should I workout?

There are a lot of methods that will get you to your goal, some will just get you there faster and with some extra benefits. In other words, not all workouts are created equal, some will get you to your goals, some won't. You have to be committed to a training schedule that aligns with your goals. So first, you need to decide what you want to get from your training.

Pick a Goal

1. Health - Internal wellness, live longer, more resilient to sickness and disease.
2. Fitness - Both health and aesthetics. Not necessarily strong or your most capable, but you'll look and feel good.
3. Performance (recommended) - Look and perform like an athlete even if you don't play sports. Most capable for sports or any physical activity with the body to match.
4. Physique - Bodybuilder. You'll look ridiculously ripped, but the looks won't carry over much into performance.

Type of Workouts (ranked in order of 1. most effective to 5. least effective, scientifically-speaking)

1. Weight Training
   • Strength Training - Heavy lifting and functional exercises
   • Bodybuilding - Body part specific, hypertrophy, isolation, machines
2. Speed/Power - Explosive exercises like sprinting, olympic lifting, plyometrics, most advanced
3. Conditioning - Endurance, long-duration, high-rep, low-rest, aerobic, skills training
4. Active Rest Days - Any physical activity where you don't exert yourself
5. Rest Days - Sit on your butt and chill

What It Takes By Goal

• Health
  2-7 Days/Week
  2 Strength or 4 Conditioning or 7 Active Rest Days (what I mean by not all workouts are created equal)
  0-5 Max Rest Days
• Fitness
  4-7 Days/Week
  2 Strength or 4 Bodybuilding
  Speed/Power (optional)
  2 Conditioning
  3 Active Rest Days
  3 Max Rest Days
• Performance
  4-7 Days/Week
  2-4 Strength
  1-2 Speed/Power
  2-3 Conditioning
  1-2 Active Rest Days
  1-2 Max Rest Days
• Physique (the biggest commitment)
  6-7 Days/Week
  3-6 Strength and/or Bodybuilding
  Speed/Power (optional)
  2-3 Conditioning
  1 Active Rest Days
  1 Max Rest Days

There are many variables, but without near perfect execution (the difference between the best in the world and the rest of us), above is what you should commit to in order to achieve your desired goal.