So many people begin their fitness journey by looking for the "plan". The plan that gives you the exact number of sets, reps, rest and exercises to do to get the ideal body. Black and white, simple and general. But instead of preaching a plan based approach, I teach more of a principle based approach. To translate, this approach is more like a specific set of guard rails. As long as you stay in between these guard rails you can get pretty creative and advanced when it comes to building a workout. In fact I create every workout at Structure with this approach in mind. Each workout is created from a set of three principles. Here they are:
Create an environment where the body is stimulated to grow muscle.
We do this by using volume (reps and weight), tension (the amount of time the muscle is working), exertion required (the overall energy you are expending) and rest (the time needed to do it all over again with integrity) as the guidelines for each workout.
Create an environment where the body is forced to utilize body fat as an energy source.
All of the methods for building muscle above, along with energy system specific training (sometimes we go for longer duration with lower exertion, while other times we go harder for shorter amounts of time). We also focus on doing exercise that use large muscle groups so that our body can utilize more stored energy (think dipping into fat stores during and after the workout).
Creating an environment where we are always meeting and progressing these two thresholds.
Meeting you where you are at with everything stated above, but now progressing you to the next level. Did a squat with a 15 lb dumbbell last week? Great, let's try 20 lb this week.
These are the three principals I use when creating every workout and I know that as long I meet my clients where they are at and progress them at a pace that works for them, results will follow.