#1 - How often and how long should you train

If you are not a professional athlete 3 or 4 times per week are definitely enough. If you have some spare time and want even better results you can also train 5 or 6 times per week. We normally train 4 or 5 times per week, depending on the intensity of the workouts and how busy we are. Don’t worry if you can’t make it to the gym 6 times per week. Few people with fulltime employement and/or family can. We recommend a workout to last between 45 and 90 minutes. It always depends on the intensity. You can either train hard or long, but you can’t do both. Our experience tells us, that even 45 minutes of intesive training can work wonders. You can always combine exercises to supersets and save some time. We always train between 45 and 90 minutes and we intend to keep it that way.

#2 - Do you need a "Split"?

A “Split” means how you split or divide your muscle groups into workouts. The most common splits are; 1) upper body and lower body, 2) push, pull and legs, 3) one muscle group a day (back, chest, shoulders, arms and legs all separated). Which is the best is hard to tell. It always depends on a lot of factors, including genetics, state of progress and whether you are natural or not. We currently don’t follow any specific split. Therefore the workout we post are not based on a specific split. It’s very mixed up, but it has a system behind it. We make sure that no muscle groups get neglected. We strive for a well-balanced body, with no significant weaknesses, and we want you to achive that too. In our opinion you don’t need to follow a specific split or routine. If you want to it’s definitely fine. But a lot of people get bored, including us, so a flexible workout plan with no actual routine is really fun. We try to combine the exercises and workout based on scientific studies and experience to a perfect whole. The last splits we were following were either upper-lower, push-pull (legs and upper body push and pull movements get combined) or we trained our full body every day. The workouts we design are more towards full body than any other split. We simply think it is the most effective. In case somebody tells you, that full body workouts don’t work, trust me, they are wrong. Full body workouts work wonders both for beginner and professionals. You just have to give it a try. 

#3 - Do Exercises properly

The correct execution of an exercise is way more import that the weight you use. Wrong execution with a lot of weight is not gonna get you muscles. It will only get you injured, plus people at the gym will laugh at you. You aren’t proving anything to anyone if you do half-reps with a lot of weight on your bench press or hip thrust. It doesn’t count. And you are wasting your time. Take less weight and execute the exercises correctly and safely. You will have much better progress and you won’t get injured. Keep you ego at the door and don’t compare yourself to others. It doesn’t matter if someone can use more weights than you. Just mind your own business and get better every day. You can’t get a 100kg (225 lbs) bench press or 140kg (315 lbs) hip thrust overnight. This takes years. Be patient and improve day by day. You will get there eventually, but not if you get injured in the process. If you don’t know how to perform exercises in our workout properly, make sure to google it or check it out on YouTube.

#4 - Warm-Up

Warm-up is at least as important as the main part of the workout. Good warm-up routine will minimize injury risk and help you get a better workout in. We strongly sugest everyone to warm-up properly before every workout. Invest at least 5 to 10 minuten to warm-up every muscle you will train that day. You can choose between bodyweight movements, dynamic stretching, resistance bands or light weights. If you want to raise your body temperature a little and warm-up even more, you can also add some cardio to your warm-up. The best options in our opinion are; stationary bike to warm-up your legs, row or ski simulator to warm-up your upper body or running on the treadmill. A couple of minutes will normally be enough to minimize injury risk.

#5 - Cool-Down

We all know the feeling after the very last set of the workout. All you wanna do is jump under the shower and get some food. But, we strongly recommend everyone to perform some sort of stretching or foam rolling after the workout. Not only will this reduce muscle soreness, but it also has a very positive effect on your health. With any kind of static stretching or foam rolling you increase your flexibility, which is a very important factor in injury prevention. The more flexible and loose your muscles and joints are, the less injury prone you are. Stretching also has a positive impact on muscle growth. It only takes a couple of minutes to significantly improve your overall health. 

#6 - Nutrition

One of the most talked about and most controversial topics about fitness is nutrition. Some people will tell you to stick to a strict diet of only clean food, some will tell you to try “If it fits your macros” and other will simply tell you that is doesn’t matter. Our opinion about nutrition is pretty simple: keep it balanced. Try to eat as healthy as possible, but don’t force food on you that you don’t like. Eat food that you enjoy eating, but try to keep healthy. If you feel like eating something “unhealthy”, like fast food, donuts or icecream, just do it. But try to keep it under control and don’t it too much of it. We always try to maintain a balanced diet. We try to keep most of the meals healthy and eat enought of every macro nutrient. We also try to get enought vitamins and minerals, which are very important for your health. But we sure as hell eat pizza, burgers, icecream, chips, chocolate and other delicious food when we want to. Don’t restrict yourself too much, because you won’t be able to keep it up for as long as you would want to. If you are vegetarian or vegan make sure to still eat enough protein from natural sources, not just protein powder. 

#7 - Supplementation

Are supplements really necessary? Not at all. A good balanced and healthy diet is enough. You don’t need to buy 5 different supplements every month. Just because the athletes you follow on Instagram and YouTube take 10 different supplement everyday, it doesn’t mean it’s necessary. They are paid to promote those products in order to convince you that you need them. And we’re not saying that none of them work. There are some that are not bad at all and could boost your progress, but they are just the cherry on the cake. You need to build a proper foundation with your nutrition. Eat real food, not just powders and pills. Food is proven to work, supplements not. Let’s name an example: for almost a decade everyone believed that BCAAs are super important and work great. Well, it turned out that they are pretty much useless, because they don’t contain all the essential amino acids your body needs. The industry made a couple of billions from selling it, athletes got a couple of millions for promoting it and you got almost nothing from it. The only supplements we actually recommend are health-benefitial supplements, like vitamins or minerals, if you don’t get enough of them through your food. If you are curious, the only supplements we use frequently are protein powder, omega 3 and some vitamins. We are not telling anyone to not buy supplements, we are just telling you, that they might not be as good and important as you think. 

#8 - Training while sick or injured

You wanna know whether you should train or not when you are sick or injured? The answer is plain and simple: NO. Training while sick or injured will only result in you being injured or sick for a longer time. Your body needs to rest. Training while sick will put a lot of stress on your body. Your muscles will need a lot longer to recover after a workout and you are risking an injury. We have done the mistake of going to the gym while being sick a lot of times, but the results were always negativ. You won’t be capable to train as good or hard as you normally do. Take a couple of days off to get healthy. The gym won’t run away, neither will your gains. You will feel like you’ve lost a lot of muscle, but you didn’t. Your muscles will just be flat, once you start training again you will be back to normal in a couple of days. Never train while injured! You can train your upper body if your ankle hurst, but don’t do curls with an injured shoulder just because that movement doesn’t hurt you. It will make the injury a lot worse and it will last way longer to get healthy again. You are risking to get seriously injured. For example: in 2016 I started feeling some minor pain between my lower back and my glutes. I ignored it, did some foam rolling and kept training. I tought it was nothing. It later resulted in a herniated disc and piriformis syndrome. It became so bad that I had to visit doctors for months and I was in pain for over two years. Trust me, you don’t want to go through this. So, we stronly recommend to visit a doctor once you feel pain, that you don’t know. And especially don’t train while you don’t know what it is. It might end really badly. 

#9 - Rest Days

Do you need rest days? You definitely do. Have a rest day at least every two weeks, but we recommend to have it weekly. Training 3-6 times per week is enough. Your body needs a day or two per week to recover. You don’t have to stay in bed all day, you can be active and do some sports, take a walk or jog, but keep the weights at a same distance. You won’t have more gains from another workout per week. It will only result in overreaching and overtraining. This will have a very negative impact on you progression and health. But don’t start to think that rest days are the best days.