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: gwcrof@gmail.com
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