How I Workout
In the past couple of years that I’ve been working out, my lifting style/programming has changed a few times. I went from booty building and cardio to a classic bodybuilding push/pull/legs split where everything was 4x12, I’ve tried different powerlifting programmes (both low and high volume) and I’ve attempted 3 full body sessions per week (not my favourite).
With lifting, and working out in general really, you have to do some trial and error. I still haven’t found my favourite training split or number of reps/sets, and I actually change it all the time. After buying (and failing to follow) a programme this January, I realised that I just don’t enjoy a rigid routine. Although the best way to progress aesthetically and strength-wise is to follow a well formulated programme with linear progression, it just isn’t for me. And doing what you like is 100% going to get you better results than trying and failing multiple programmes.
The way I train is pretty sporadic - this came with time, though. Of course in the beginning, when my motivation was sky high, I would hit the gym 4-6 times per week without fail and I progressed on my 4 sets of 12 half squats every single Wednesday. With time came a decrease in frequency, but I also gained experience. In 2018, I stared to properly squat to depth. This meant giving my ego some bruising and decreasing the weight quite a lot. I also started to do more strength style training, which meant I was progressively getting stronger (this time with the right technique) which eventually lead to more hypertrophy and a better (imo) physique.
Although I do change up my splits and styles of training quite a lot, there’s usually a formula I stick to. My split is generally 2 leg sessions focusing on either the squat or the deadlift, 1 pull (back and biceps) session and 1 push (chest, shoulders and triceps) session. They usually look like something like this:
Main lift – 3 heavy sets with low reps (around 3-5) followed by a variation with 3 sets of 6-8 reps. This way I can focus on strength as well as hypertrophy.
Following this, I do 3-5 accessory lifts, depending on the muscles I’m training – 3-4 sets of 7-12 reps.
Recently I’ve been attempting to add some calisthenic movements with progressions, such as pull ups and pistol squats, because God help me if I ever need to pull myself out of a ditch. With these, I try to focus on working up to 3 sets of 5-7 reps, before moving on to the next progression.
Example leg workout:
1. Sumo Deadlifts 3x3 plus warmups
2. Paused Sumo Deadlifts 3x6
3. Single-leg Hip Thrust 4x8
4. Romanian Deadlift 4x12
5. Split Squats 4x10
Example “pull” workout:
1. Negative pull ups 4xfailure
2. Barbell Row 4x6
3. Lat Pull Down Machines 4x8
4. Rear Delt Fly 4x10
5. Face Pull 3x15
6. Cable Curls 4x8
7. Hammer Curls 3x10
As I don’t have a specific goal at the minute I find that this the best way to train, because it incorporates a little bit of everything and there aren’t many things that I don’t enjoy (except cardio, obviously). With summer approaching, though, I’m probably gonna throw in a few treadmill sprint intervals after my upper body days, and some core workouts on my leg days!
Comment down below your favourite training style!
Until next time…
Ella X
