Show notes
Welcome back to the Bodcast! This week, I'm breaking down exactly how to program your workout week as effectively as possible, no matter your experience level or schedule. From the vital health benefits of lifting weights to the exact number of sets you should be doing, this episode is your ultimate guide to structuring your time in the gym.
In this episode I cover:
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Why We Lift: It’s not just about aesthetics! Resistance training is crucial for metabolic health, longevity, fighting chronic disease, and reducing all-cause mortality.
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Getting Started Safely: Why complete beginners should always book a PT to nail their form and avoid injury before tackling big weights alone.
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The Beginner Blueprint: Why newbies should focus on full-body sessions 2-3 times a week, prioritizing big compound lifts (like squats and deadlifts) for 6-10 sets per muscle group weekly.
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Leveling Up to Intermediate: How to keep progressing and hit optimal volume by bumping up to 3-4 sessions a week, hitting 10-16 sets per muscle group with push/pull or upper/lower splits.
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The Advanced Athlete: For those who have been lifting consistently for 3-4+ years, I explain why you might need 4-5 sessions a week, 12-20 sets per muscle group, and a strategic mix of heavy compounds and accessory work.
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Rest & Recovery: A reminder that muscle actually grows during recovery, not in the gym—and why you absolutely need rest days and adequate protein to repair micro-tears.
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Ditching Perfectionism: Why a 20-minute workout is always better than doing nothing, and how dropping the "f*ck it" mentality is the real secret to staying in shape long-term.
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