Ever start a workout program and realize it’s simply missing your sweet spot? Perhaps you made a New Year’s resolution to work out, but you’re not getting the results you envisioned. You’re not alone – one of the most common questions I get from loved ones is what to do when they’re unhappy with their current fitness routine.
For today’s post, I invite you to be a fly on the wall of a conversation I had via email with a close friend. He wrote me because he is displeased and burnt out on his current workout program and wants to change it up. I’ll provide the exact interaction, then we’ll explore what it really means. See if you spot yourself in any part of this conversation.
For context, my friend is an executive with an NBA team. He’s intelligent, hard working, caring and intuitive. I’ll call him Fred.
Fred:
Kap, I’m struggling with old tired ass workouts. I’ve just trained for a half marathon and lost most of my muscle that I actually had. I am looking to try a different type of routine. I actually was interested in doing a sprint workout because I am tired of bikes and Precor machines. I am looking for a plan that allows me to do a few different exercises but not spend the whole day in the gym, the squats and deadlifts scare me as I don’t want to do them, actually never really had to. I will do them if you trust they are the best. I need to add muscle definition to my upper body as it took a beating during this running gig I was doing, not to mention jet ski and boat season are right around the corner. Thoughts on number of days to train and what to train?
Interpretation:
[I’m struggling through a moment of weakness and feeling insecure. I tried something and it didn’t work; now I’m worried about trying anything new. I need a friend to talk to about this and I’d like to make a change. I need extra reassurance that this is right for me. Can you help?]
Me:
Yes, I believe wholeheartedly in squats, dead lifts, bench press, overhead press and rows as the essential moves. This is tricky, because it will require a huge mental commitment on your part to potentially gain some body fat while you build muscle. I recommend zero cardio for a month while you build, no sprints either. Just do the lifts, and only three times a week for an hour. Can you do that? This is a three month process that will have you leaner and harder at the end, but you’ll need to put the dogma out of your head for at least the first six weeks.
Let me know how this sounds, and we’ll talk further.
Fred:
Whoa, wait bro…..just curious….what do I do on the other days?? Yoga, stretching, TRX training…swimming? I don’t have the problem doing the work, but what do I do when on the road and don’t have a facility that has a squat rack, or over head bar or bench are there other exercises that I would do as a replacement?
[Your advice is overwhelming and makes me nervous. This is very different from my current program, and it’s hard to digest that as wasted time. I was hoping you’d suggest something that would require less change but provide great results.]
Me:
On the other days, you rest. You do nothing, or take a leisurely walk, because you want full recovery and give your tissue time to repair. You will be in building mode. Like I said, it’s a challenge mentally to do less.
A rack and bench are the two most common pieces of equipment. Your ability to find them and adjust is an indication of your willingness to grow. Nobody understands that better than you, dig?
Every hotel you stay at will have a gym with what you need within a 5 min cab ride, more likely a walk.
Fred:
Wow interesting. I see your point…I think the real struggle would be not doing cardio for a month…wow. If I would commit to do this, I would find the places to work out. I am very curious to do this, but need to prepare mentally as I won’t have anything to do on the other days. After the first month would I then do some cardio next?
[You’re taking me out of my comfort zone. Reassure me that this change won’t break me, and I’ll get through this. I’m still overwhelmed.]
Me:
I’d introduce modified sprints after the first 4 weeks to help you burn fat. You’ll be more efficient at that point because you’ll have more mass.
I totally get it mentally. That month will be a grind on your mind, because you’ll think you’ll be getting fat. You won’t be. You’ll be getting harder, stronger, and more equipped to burn calories, meaning eating will be more fun.
Endurance, cardio, distance style training is ideal if you want to look like a distance runner. Picture in your mind a sprinter, then a marathon runner. Whose physique do you prefer?
I prefer the former, which is why I train like one.
Fred:
If there’s no bench to do dumbbell press and also if there is no squat rack can I use a machine instead?
[I’m warming up to your advice, but I need to be motivated or I’ll keep coming up with excuses. Whatcha got for me?]
Me:
I won’t bullshit you here, Fred. When it comes to this building phase, flexibility is not your friend. It’s already easy. Don’t try to make it easier. You can find a gym with a bench and a squat rack within a few miles of any major hotel in the US. I’ll prove it if need be, but I know you know it already. If it costs a few bucks to get in, it will be good incentive to make it worth it. If you call the gyms a few days in advance and throw out a little NBA bait, you’ll be working out for free. Man up and reap the rewards.
Fred:
Dude…you’re the best. I’ve gotta give it some thought. .Haven’t squatted in decades!!!!
[I’m almost ready to make a commitment but there is some fear in the back of my mind. Coddle me and I’ll keep digging for reassurance. Cut me off and I’ll be forced to act.]
Me:
No reply
Fred (a few minutes later):
I’ve told my wife what I might try….she wonders if I will get hurt…lol.
If I start Wed, should I follow the workout in the blog? Warm up?
[I’m in, I took the step of running it by a loved one and I want to prove to her and myself that I can do this. I’m starting; all I need is this last bit of info.]
Me:
Go slow! Especially with the squat and dead lift. Very, very light weight for the first few sessions. You won’t get hurt, you’ll get strong.
Yes, follow that workout. It’s ideal for what you’re trying to accomplish and time tested.
My suggestion is to warm up with the moves themselves, e.g., body weight squat and build up to the working weight. Same thing with the other moves. The best way to warm up for an exercise, in my opinion, is to perform that exercise at 25%, then 50%, then 75%, etc. Your body will adapt. Take your time.
Fred:
Got it….3x a week….do nothing else. Slow and steady wins the race…ever hear of a guy named Aesop! !
[I’m excited and appreciative. I got what I needed and I’m ready.]
Me:
Can’t wait to see how this goes for you. Keep me posted, please!
[This ain’t my first rodeo.]
Did any of those questions resonate with you? Have you made any of those excuses or would you? My advice to you is the same. Accept that change is hard, but make the commitment for a month. Then keep me posted. I’ll still be here.
Kap
colt says
Sprinting is equal to the fourth day in the gym. You can really feel it your hamstrings and calf’s after a good sprint work out. For all the hardcore cardio guys who want to get the heart pumping try this. 3 300 yard shuttle runs with a goal of finishing under a minute for each run
Gabe Kapler says
Love how much you chime in, Colt. Thanks very much.
David says
Gabe, I have been doing your lifting routine workout for 3 weeks and the scales are not budging but I have numerous people asking me if I am losing weight. I am doing the sprint workout also but only 1 time a week.
Gabe Kapler says
David, I wouldn’t pay too much attention to what folks are telling you over a three week period. That sample size is pretty small and some fluctuation is to be expected as you venture into something new. Check back in after a few months, please.
Lee Raines (@leeraines76) says
So 5 sets…3 of those being warm-up sets at 25%, 50%, and 75%…then 2 sets at 100%? Or 3 warm-up sets, followed by 5 100% sets?
Gabe Kapler says
Warm up, build up sets do not count as part of your five set workout, Lee. Sorry. Hahaha.
Drew says
I’m ready to do this. Gabe has convinced me to make the change to his work out. Looking forward to the future that’s for sure.
Gabe Kapler says
Thanks, Drew!
dbreer23 says
Got a very serious question for you, Kap. I started making lifestyle changes a year ago to become healthier, most of which involved changing my diet and shedding quite a bit of excess belly fat (~30 lbs.). I want to begin the next stage of my transformation by beginning your routine, but I have one significant drawback: I cannot afford to join a gym, or acquire the necessary equipment, to do the core exercises. I’ve been out of work for more than 6 months and we are just scraping by as it is to make ends meet, so even purchasing day passes at the Y is not affordable. How feasible is it to make substitutions that can be done at home (or anywhere, I suppose) to the core exercises – i.e. pushups for bench press, etc.? Appreciate all of the hard work that you put into this site, Kap.
Colt says
@dbreer google convict conditioning it is a popular program involving body weight exercises.
You can still do Kaps workout with out weights
Bench=push ups
Squat =one leg pistols or hands on top of head and squat all the way down
Rows= fill milk jugs with sand an u got two 20lb dumbbell a
Find a local playground and u can bang out some pull ups
dbreer23 says
Thanks for the helpful feedback, Colt!
Gabe Kapler says
Awesome question, my brother. I’ll write my post on this topic for tomorrow. Thanks for the inspiration.
Charlie says
Kap- loving the blog, it’s a huge boon to my new routine, thanks!
Two quick things:
1) Is a Smith machine (or something similar) acceptable to use for benching and squatting? I haven’t made the transition to free bar yet, but find that (at least with squats) the machine helps keep the bar on a straight vertical line. Is it prohibiting me in the long run though?
2) I’m 5’9″ 170 in pretty good shape but still finding myself maxing out my benching/squatting/dead lifting well below body weight. Seeing other scrawnier guys in the gym do more weight than me is a bit disheartening. Any thoughts on what to do? I do find I go deeper in my squats and benches than they do, but is that proper?
Thanks again
Phillips says
Get off that smith machine lower the weight if u have too and work on proper form. It is hurting u in the long run. Do the routine for 4 weeks and tells us how much above BW you are
Paul Doyle says
Smith machine, lat pull down , and leg extensions are the three worst pieces of equipment in the gym
Gabe Kapler says
I’d much prefer you do significantly lighter weight without the smith machine, Charlie. You’ll get used to controlling the load and never want to use a machine again.
For me to properly add value to your second question, I’ll need much more info. How long have you been training? What are your eating habits like? How old are you?
Weight training is a skill and takes a ton of practice. Stay with it.
Charlie says
Just providing an update–I switched off the Smith machine, and am now back up to the weight on free bar that I was on the machine. I do feel like I can feel each workout affecting other locations as I use those muscles to help stabilize the bar.
As far as following up the second question, I haven’t been training too long (since the end of January). I’m 27 and did some weight training in college, but nothing consistent enough to be sufficient (though playing rugby helped keep me in shape), so I’m a bit of a novice. About the same time I started training I also switched up my diet, trying to keep sugars (esp. unnatural sugars) low: veggies, salmon, chicken, and some fruit have been in heavy rotation.
Alex says
Gabe, I’ve been following your advice and workout regimen, and I’m very thankful I did. I’ve typically worked out six days per week with quite a bit of cardio and I was trying to get bigger, but it just wasn’t happening. I was eating very lean as part of my regimen. Since I’ve followed your workout and nutrition advice, I feel stronger, I’m gaining muscle mass, and best of all I’m happier. I don’t lament about eating certain fats, and I don’t dread my workouts. Thank you, and keep the advice coming!
Gabe Kapler says
Huge smile, Alex. Thanks very much!
Jerrod says
How many calories is appropriate for a reasonable weight gain during this training?
phillips says
Depends you bulking or cutting? I wouldn’t worry too much about calories as long as you are eating like Kap recommends
Jerrod says
It’s hard to tell if I’m eating too much or too little.
Gabe Kapler says
I’d echo Phillips’ comments. This takes a little trial and error. Start by food journaling, see this post:https://kaplifestyle.com/2014/02/keep-a-food-journal/
Smith Machine Guyer says
Gabe,
I know that has been tackled before on many forums, but wanted your personal take. assume I have a free gym membership through my work that had no squat rack. While I understand the merit of “if you care about your fitness, you’ll play extra for a decent gym” bit, I’m looking for some short term advice:
If smith machines are so bad (limited ROM, bad form, breeds weak stabilizers, ignores core muscles a bit) , what’s the best substitution? I’ve spent a couple of months building up to lifting almost body weight 5 x 5 on the smith, but I want to quit the smith before I develop bad habits for good.
I’ve done goblet squats and they are nice but get awkward once the dumbbell gets pretty large. I don’t want to stray from 5 X 5 so a moderate dumbbell but high reps doesn’t make sense…
Pistol Squats are great too, but are tough on an old knee injury.
What about Weighted lunges? Seems explosive enough. Given that they involve hanging weight, it’s not awkward to hold very heavy dumb bells.
Thoughts?
Gabe Kapler says
Sounds like you’ve put good effort into this. I totally get the free gym membership element!
I’m going to address your query in my post for tomorrow. Thanks!
Nate says
Gabe,
I started this routine but am limited to dumbells at the moment. How much do you think this will limit my results?
Thanks!
Gabe Kapler says
Why are you limited to dumbbells, Nate?
Nate says
Thank you for getting back to me Gabe!
Cash is tight at this point in my life so I am limited to the fitness center at my apartment complex. The only free-weights available are dumbbells. Do you think this will cause me to plateau early?
While I have your attention I have another concern: I have been noticing impressive gains over the last few months (typical bodybuilder style splits and more recently your preferred workout) but my chest is lagging behind significantly. What do you suggest I do to add mass to my chest?
Thanks again – good to see you replying to all of your fans/subscribers. Look forward to the posts each day.
Gabe Kapler says
Nate,
For me, the bench press is the way to build size and strength in the chest and would be my best suggestion. If you must use dumbbells, you must. But try to find a spotter to give you extra resistance if the weights are too light. Good luck!
Kap
Riggo says
a lot of you guys need to re read the blog. He already answered your questions.
Lots of gyms within a 2 mile radius all will have barbells and racks, stick with the big 3 no need to substitute
Nate says
I read the post thoroughly the first time through, thanks.
Gyms cost money I do not have – and I do not have NBA status that will allow me to get in for free.
Riggo says
planet fitness is 10 bucks a month you don’t have 10 bucks? 33 cents a day you could pick up 5 cans in the trash a day and pay for the mebership
dbreer23 says
You’re assuming that everyone lives within a reasonable distance of a pay-per-visit gym. How about adding some constructive feedback to the discussion instead? Thanks.
Riggo says
Dbreer what town and state do you live in?
dbreer23 says
For the point of the discussion, Riggo, it shouldn’t matter. All I was suggesting to you was to provide some information that better addressed the specific questions presented in this thread. For example, Colt (above) was able to provide some great alternatives that don’t necessarily require gym access.
FWIW, I live in eastern Idaho – the closest town with a gym is about 15 miles away.
Gabe Kapler says
Great discussion here, folks. I’m going to keep reading what y’all have to say, then chime in with thoughts at the appropriate moment.
Kap
Riggo says
@dbreer google homemade inverted row station you can build this on the cheap maybe even free. Besides convict conditioning there is a workout quite popular called “The Murph” you run 1 mile then do 100 pullups 200 pushups and 300 air squats then 1 run a mile again. This is a tough workout so I suggest you do a modified version to start 1/4 mile fast run 50 pullups or inverted rows 100 pushups 150 air squats then a 1/4 mile sprint. try it for 3 weeks mwf and do Kaps sprint routine on sat and sun
dbreer23 says
Thank you – that was very helpful (seriously!).
Gabe Kapler says
Wow, I’m inspired by how you two handled this.
“Iron sharpens iron, and one man sharpens another.”
Colt says
http://breakingmuscle.com/contests/the-2014-top-10-fitness-blog-contest-nominate-your-favorite-blog-to-win
Let’s thank Kap by nominating his blog for best new fitness blog of 2014
Gabe Kapler says
You’re a superstar. Thanks.
Eric says
Gabe,
I’ve been using the 5×5 method as you suggested for about three weeks now, and I’ve already seen my leg strength already increase by 15 pounds. I started out with 120lbs and I am now at 135lbs! I know it takes a few months to to really see results. My upperbody strength is getting better too, but I am taking it one step at a time. I just wanted to applaud and thank you for simplifying everything in the gym for all of us. Personally, I think all the CrossFit and its knockoffs are a passing fad and doing more harm than good in the long wrong. I hope I am wrong, but something just doesn’t jive with me.
One more thing, would you please do an entry on a good warm-up and stretch routine? Thanks!
Gabe Kapler says
Eric, read this https://kaplifestyle.com/2014/01/importance-of-warm-ups/
Thanks!
Kap
Evan says
Hi Kap, do you recommend your lifting routine if my only goal right now is fat loss, or should I just focus on eating right for the time being?
Love the blog!
kayx0024 says
Hi Kap – I’m a new reader and follower and have really appreciated this post (and the entire site) a lot.
I have a question regarding your new routine. I appreciated this post and all the comments a lot, because I knew I needed something drastically different.
Like yourself, I’ve spent a lot of time the past few years doing isolation workouts for muscles, and like you said, they are very time consuming. I didn’t mind it, in fact I liked it. I woke up every day sore (good sore), and took that as evidence that I hit the right muscles properly and to fatigue.
I really like this workout plan you posted, however, I was wondering if it is enough if I am looking to add lean mass (in addition to the proper diet)? For example, I would typically do 2-3 different lifts per muscle. Chest day would be flat, incline, decline flys, or some variation, etc. Arms would be 2-3 lifts for bis and tris, and so on.
So, when I do the below exercises as you are having success with and I am no longer waking up sore because I’m only doing compound lifts, I guess my question is, is this enough?
Wednesday
Warm up
Squats
Bench presses
Bent over rows
I’d welcome any insight/advice you have, as well as from other readers and followers.
Many thanks,
Gary
Nate says
Gary,
I have similar thoughts about the transition. Kap talks about getting used to doing less. I have been following his program for a few weeks and already see and feel results.
However, I do feel I am neglecting my biceps and chest (which is my problem area). I’ve decided to work in some isolated chest workouts and to hit my biceps occasionally at the end of his recommended workout.
Just be sure to give yourself enough rest time.
Hope this helps,
Nate
kayx0024 says
Thanks, Nate. Much appreciated. I guess the hardest part is just getting used to breaking what you know, and challenging conventional wisdom. I’m looking forward to this workout a lot.
Colt says
I guarantee you will see great gains using this routine. google Bill Starr 5×5 you will see this workout has been around since the seventies and most of the bodybuilers (pre steroids) did 5×5 workouts. Lets not forget Kap has prescribed 2 sprint days so you are really working out 5 days a week
Eric says
Nate,
The bend over rows should build your biceps some as all the other workouts Gabe has mentioned. You still use other muscles in every workout.
Travis says
Kap,
Played college baseball at 6’0 200lbs. Now at 223 after losing down from 239. Would like to get down to 200 and then bulk back up to 210-215 with mass. What would you prescribe?