I’ve been asked a few times recently what my current weight training program looks like. I thought this morning I’d quickly touch on that subject.
I’m not currently following any sort of structured strength training program. I enjoy being able to walk into the gym and figure out what I want do right on the spot. I do have some fairly loose general guidelines that I (for the most part) stay within, and I’ll go over those a bit further down.
If you combine what I just wrote with my Thursday blog and Friday blog, you’re probably picking up on a pattern. After many years of strict diet protocols and training regimens, I’ve gone in the opposite direction. That’s not to say I’m not eating clean and training hard–I am doing both of those things–but I’m no longer feeling boxed in by my healthy lifestyle.
These days I hit the weights once or twice per week. I guess you could say I do full body workouts, but what that really means in this case is that I don’t do muscle group split training.
Right now I am doing compound exercises almost exclusively: deadlifts, squats, bench press, various Olympic lifts and so on. I do direct ab work with my Ab Wheel, and sometimes I’ll hit my triceps directly.
As for volume and intensity, I alter those things depending on what I’m in the mood for. For the most part I like to keep things very intense, and I go with moderate weights and short rest intervals. I also still like to incorporate various intensity techniques such as supersets, drop sets and giant sets into my workouts.
If I’m going heavy–and sometimes I do–I reduce the volume and increase my rest intervals.
As you can see, there’s nothing fancy going on here: mostly a mash up of various programs I’ve used over the years with great success. Really it’s about getting the gym, having some fun and not destroying myself to the point where my riding suffers.