Exercises that aren't a part of the programs...

[NatNat180]

Hey everybody,

I was just curious about how I can incorporate the other exercises mentioned in the book (also in the "20 minute workouts" section of this website) into a workout regime. See, I wanted to start thinking about how I could create a custom workout for myself, for when I eventually go beyond the programs in the back of the book.

Now from what I understand the key to building strength and muscle is to keep your muscles guessing, which is emphasized in the undulating block of the book (which I'm about to start ) The way to accomplish this randomness (again from what I understand) is to put each muscle group through different cycles of high-volume low-intensity (muscular endurance), medium-volume medium- intensity (strength) and low-volume high-intensity (power) exercises.

So my main question is this: For all the other exercises in the book (compound sets, pyramids, easy gleasons, etc. etc..) which is high-volume low-intensity, medium-volume medium-intensity, and low-volume high-intensity? I feel like once I understand that more I can easier come up with a custom routine that goes through even more variations of exercises. If the rest of the exercises aren't quite that specific, then perhaps somebody can explain how they incorporate these "extras" into their own routine? I appreciate it!

[Toodokan]

Hey everybody,

I was just curious about how I can incorporate the other exercises mentioned in the book (also in the "20 minute workouts" section of this website) into a workout regime. See, I wanted to start thinking about how I could create a custom workout for myself, for when I eventually go beyond the programs in the back of the book.

Now from what I understand the key to building strength and muscle is to keep your muscles guessing, which is emphasized in the undulating block of the book (which I'm about to start ) The way to accomplish this randomness (again from what I understand) is to put each muscle group through different cycles of high-volume low-intensity (muscular endurance), medium-volume medium- intensity (strength) and low-volume high-intensity (power) exercises.

So my main question is this: For all the other exercises in the book (compound sets, pyramids, easy gleasons, etc. etc..) which is high-volume low-intensity, medium-volume medium-intensity, and low-volume high-intensity? I feel like once I understand that more I can easier come up with a custom routine that goes through even more variations of exercises. If the rest of the exercises aren't quite that specific, then perhaps somebody can explain how they incorporate these "extras" into their own routine? I appreciate it!

Hello

To answer your question, the best way I personally remember what's high-volume/low-intensity, medium-volume/medium-intensity, and low-volume/high intensity is to look at 3 factors:

1. The number of repetitions for the specific exercise.
2. The time it will take me to do a exercise or work out.
3. The difficulty of the movement or exercise.


Decrease Reps/Sets = Lower Volume
Increase Reps/Sets = Higher Volume
Decrease difficulty of an exercise = Lower Intensity
Increase difficulty of an exercise = Higher Intensity

For example, with easy gleasons... you would gradually work your way up from high-volume/low-intensity to low-volume/high-intensity - your starting off with a higher number of reps, then decreasing, and as you're decreasing the reps, you choose a harder exercise or variation.

However, with any training tool like easy gleasons... you can modify it and be creative to however you wish with the "volume" and "intensity" factors.

For my routine, I am doing strength and power exercises (since this is what I want to work on) - and doing whole body exercises 3 times a week. I'm really emphasizing on medium-volume/medium-intensity and low-volume/high-intensity.

I hope this helps you. It's all about what you're goals are.

Cheers!
Josh

[Melky6]

what I did and presently doing is kept 2 week blocks and used the programs in the book as outline structure more or less and plugged in my own exercises that I like or hate for that matter. I use YAYOG 2 days a week and HIIT Cardio the other 2 days. I jog and just bust out in doing different yayog exercises every minute or so on the jog which I find fun (box jumps, pull ups, burpees, leg raises). Just bought a Kettlebell to mix in too with circuit, experimenting with it and tried a circuit today after a compound sets of YAYOG. I liked it a lot

A few weeks back there was a post on some suggestions and I put what I came up with there that could help you.

viewtopic.php?f=3&t=5109

[Toodokan]

what I did and presently doing is kept 2 week blocks and used the programs in the book as outline structure more or less and plugged in my own exercises that I like or hate for that matter. I use YAYOG 2 days a week and HIIT Cardio the other 2 days. I jog and just bust out in doing different yayog exercises every minute or so on the jog which I find fun (box jumps, pull ups, burpees, leg raises). Just bought a Kettlebell to mix in too with circuit, experimenting with it and tried a circuit today after a compound sets of YAYOG. I liked it a lot

A few weeks back there was a post on some suggestions and I put what I came up with there that could help you.

viewtopic.php?f=3&t=5109

Kettlebell's are awesome! It's also amazing what you can do with a Swissball too.

Cheers
Josh