93. How to Build an Effective Strength Workout

Garrett walks us through how to build a strength-based workout that will yield metabolic results, save on time and get you strong! Her goal is to empower everyone to be able to walk into a gym and know WHAT to do to to achieve their goals. Items needed: -weights -notebook -ability to do math for tonnage: 5 reps at (x) 25lbs (x) 3 sets = 375 tonnage It's that simple! Structure: Main event: squat, deadlift, press (overhead or chest), hinge movement, heavy pull (row, chin-up)      ***Rest time is: 2-3 minutes between sets      ****Sets: 3-5 sometimes more     *****Reps: 5-8 *8 for beginners Secondary event/circuit: Three exercises, ONE must be unilateral     ***Rest time is: 1 min to 90 seconds between sets    ****Sets: 3 sets/rounds, sometimes 4    *****Reps: 5-8 OR 10-15... depends on movement, fatigue and comfort level with the movement Accessory work: small movement/smaller muscle group with lighter weight, or no weight    ***Rest time is: very little - move quickly    ****Sets: 3 or more    *****Reps: 15-30 Garrett on IG: @garrettnwood @daretomovepodcast Email Garrett with questions: [email protected] Learn more about your ad choices. Visit megaphone.fm/adchoices