In this video you’ll learn how to schedule your workouts to allows for both flexibility and results according to the latest research.
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You’ve probably heard me say this many times: Consistency over perfection.
Truth is, as a natural lifters it takes decades of consistent training to reach your potential and build an amazing physique.
And of course training is not the only thing in life, there’s a lot more going on.
So it’s important to know how to organize your training around weeks and months to allow for flexibility while at the same time getting great results.
And we had some great research studies recently that looked at this “flexible training” approach.
In essence it comes down to training when you’re ready.
You go to the gym and after the first few warm up sets you see how the weights feel.
At that moment you get to choose how hard of a workout you want to do that day.
This is a form of auto-regulating your training.
Let’s say for example you have 32 workouts schedule for the next 2 months (8 weeks, 4 training sessions per week).
And out of those 32 you have:
10 – Hard workouts. Low-Moderate reps, heavy loads and a lot of workload.
12 – Moderate difficulty workouts. Hypertrophy rep range, 8 – 12, good volume but the intensity isn’t as high.
And lastly you have 10 somewhat easy workouts. The loads aren’t heavy, reps are high and it’s a light workout.
Now, you get to choose which of the 3 type of workout you want to do every day, there’s no particular order.
So if you’re traveling, or you missed a whole night of sleep you might go for a light workout the next day.
On the other hand if you’re feeling fresh and energized you might go for the hardest one.
What does the research have to say about this model?
Study 1 – McNamara & Stearne, 2010 – “Training When Ready” http://www.ncbi.nlm.nih.gov/pubmed/20042923
16 College weight training class students were split into 2 groups: Flexible and non-linear workout scheduling.
The goal of the study was to examine how would the flexible group perform compared to a “fixed” workout schedule group.
The exercise program included a combination of machines and free weights completed in 30 minutes, twice per week, for 12 consecutive weeks.
They had to do 8 workouts using a 10-repetition maximum, 8 workouts using a 15-repetition maximum, and 8-workouts using a 20 repetition maximum over the course of 12 weeks.
In the flexible group they asked them before the workout which rep day they wanna do. It wasn’t a fixed order. If they felt great they performed the hardest day (10 reps) .
And for the “fixed” group they had to do 20 ,15 ,10 in the exact order regardless of their schedule.
When the program was flexible and based on recovery / stress the students could perform more volume and they saw massive improvements in Leg Press strength.
Bottom line: Your body isn’t going to know that you “Don’t squat on Saturdays”. If you have a lot of stressors in life you can apply this flexible model to get results and at the same time make training more consistent.
Study 2 – Study University of South Florida – Comparison of Powerlifting Performance in Trained Males Using Traditional and Flexible Daily Undulating Periodization.
http://journals.lww.com/nsca-jscr/Abstract/publishahead/Comparison_of_Powerlifting_Performance_in_Trained.96431.aspx
Full paper – http://scholarcommons.usf.edu/cgi/viewcontent.cgi?article=6657&context=etd
They had 25 relatively strong resistance trained participants for a 9-week training program.
The study included bench press 1RM, squat 1RM, deadlift 1RM, powerlifting total, Wilk’s coefficient, fat mass (FM), and fat free mass (FFM).
After the 9-week training program, no significant differences in intensity or volume were found between groups.
Both groups significantly improved
Bench press 1RM (FDUP: +6.5 kg; DUP: +8.8 kg),
Squat 1RM (FDUP: +15.6 kg; DUP: +18.0 kg)
Deadlift 1RM (FDUP: +14.8 kg; DUP: +13.6 kg)
So the conclusion of the study was that the flexible model offers very similar resistance training results when compared to a traditional “fixed” workout plan for trained lifters.
Talk soon, Mario
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where u from?
How are you coach? This video is just what I need right this minute, because I am about to sit down to make a workout plan for the following week, with the understanding that if things(life) changes up on me, I will use my already flexible nature to change up my game if need be. Thank you Mario. 🙂 Helen
Good shit man. This channel is so useful all you need is tutorials on the big compounds then this channel is everything
Nice video. I've always done fixed training schedules but I might look at changing it up after seeing this.
thank you for keeping giving out the useful advice for the beginners like me :)
me personally I just workout 3 times a week full body workouts sometimes heavy sometimes light, whatever I feel like.great video by the way
do you have a video on how to do a one rep max? I'm relatively new to lifting and don't know my one rep
Thank you for going to the extra mile to find in-depth research for us, Mario! I'm sure all of us appreciate it! 101th Like!
So what's your workout plan? And please tell us a litlle bit about yourself. Btw great video man! ????????
+Mario Tomic do you think teens should lift?
Are you still in Split? ????
Great Video! ;)
Super tangible video here bro. Appreciate the content you consistently keep putting out!!
wow great research Mario.
so then I will chose what type of workout do depending on how my body feels
great vídeo as always, you deserve more subscribers.????????????
You should make videos shirtless since you're always shirtless in your thumbnails lol
Great work i love it.
I've been listening to my body and doing this intuitively. Good to know there's research behind it, thanks again Mario
nice vid!!!! ty for the tips!! will use it for sure
Always had A flexible approach
A lot of times life can get in the way of training, and at the same time training can get in the way of living life. 🙂 Neither is desirable. So how to plan workouts to fit all the random things that happen to us and still get great results? In this video I go into the research on flexible training, and organizing your workouts to fit even the busiest lifestyle. Enjoy, and as usual post your questions in the comments below! Talk to you soon! -Mario