TrainBloom - Tony

Macro cheat sheet 🍌🥩🥑

Save this for your next grocery trip🛒

Check out this cool study comparing a set training program to irregular/randomized workouts (PMID: 31881066)🧬

This study done at The University of the Basque Country in Spain directly compares strength, motivation, and body composition change in a training program that is randomized vs. a program with a set foundation repeating same exercise workouts week to week.⚖️

Fitness classes and boutique gyms advertise irregular workouts like trophies — they use it as a main selling point a lot of the time.

“𝘈𝘵 “𝘟” 𝘨𝘺𝘮 𝘸𝘦’𝘷𝘦 𝘣𝘦𝘦𝘯 𝘰𝘱𝘦𝘯 5 𝘺𝘦𝘢𝘳𝘴 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦𝘯’𝘵 𝘥𝘰𝘯𝘦 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘵𝘸𝘪𝘤𝘦”

“𝘞𝘦 𝘤𝘰𝘯𝘧𝘶𝘴𝘦 𝘺𝘰𝘶𝘳 𝘮𝘶𝘴𝘤𝘭𝘦𝘴 𝘣𝘺 𝘤𝘩𝘢𝘯𝘨𝘪𝘯𝘨 𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘦𝘷𝘦𝘳𝘺 𝘴𝘪𝘯𝘨𝘭𝘦 𝘥𝘢𝘺”

But that goes against all fundamental training knowledge🤷🏽‍♂️

They found that the program with foundation showed more strength gains, more lean body mass gains, more body fat lost, 𝘉𝘜𝘛 𝘭𝘦𝘴𝘴 𝘪𝘯𝘵𝘳𝘪𝘯𝘴𝘪𝘤 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 𝘵𝘰𝘸𝘢𝘳𝘥𝘴 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘶𝘵.🤔

So when looking at the two, obviously your first reaction would be that the foundation set up is better. Who wouldn’t want more progress in almost every aspect looked at?🤷🏽‍♂️

Buuuuut motivation towards working out could be the difference between you training 4+ times per week, and maybe only making it to the gym 1-2 times per week (which matters A LOT🙃)

So what do we do with this?

1️⃣First, be honest with yourself and how much motivation plays a roll in you making it to the gym.

2️⃣Second, adjust your training based on the answer. The best training program on planet earth still won’t work if you don’t do it consistently.

If motivation gets you, look at different ways to incorporate both styles in your training.

If motivation doesn’t bother you then training with a sound foundation with a set progression model will get you more and faster progress.

Figuring this out can be more of an art than a science, so break out the canvas and get painting😝🎨 🖌

(It’s only your health and quality of life we’re talking about😉)