One of the most common questions I received early in my training career was, "What is the best...?" you fill in the blank. Anything from, "What's the best exercise to see my abs?" to "What's the best way to get rid of the under arm flab thing?"
I want to start by recognizing the inherent flaw when we ask questions about what is the "best" of anything. Whether it is the "best" exercise program, "best" diet or "best" way to get rid of that underarm fat.
The answer is: There is not a "best" way. Not to say that there are not better or worse methods, techniques and strategies, simply that there cannot be a definite "best" program, diet, or exercise because everyone’s goals and needs are unique. The "best" program to be a marathon runner looks very different from the "best" program to compete in bodybuilding. Besides, neither of these programs would be best for general fat loss. We have to ask a more intelligent question in order to get the answer that is relevant to us!
Note: This means that anyone claiming to offer the "best" program out there is either lying or doesn't understand individuals needs. Don't get caught up in the hype!
Let's consider some things we DO KNOW that can be used to determine if the program or the style of our workouts are helping us reach OUR goals, from where we are today.
1. Circuit Style versus Exercise + Rest
There is a vastly differing belief in what rep ranges you should be using. However, science tells us that there are two factors which are better at determining the effects of various rep ranges. This difference of opinion is primarily due to the complexity of your muscular fiber type as well as your percentage of maximal strength in a given exercise. While this percentage of resistance ('1 rep max' A.K.A. 1RM x Percentage) factored by number of reps and sets can be an effective way to create results. It has a margin of error based on individual differences and can be complicated to consider for every exercise of every workout. Fortunately, science has shown us that effort (read: fatigue) is a better determining factor than weight percentage x reps [lbs/kgs x Sets x Reps = Volume]. Let's look at how to use this effort gauge for two distinct goals.
a) Fat Loss - We know that fat loss has a direct relation to VO2 conversion, meaning how hard you are breathing or volume of converted oxygen to carbon dioxide. This means that the ideal program for fat loss should not be utilizing complete muscular fatigue/failure, as this could limit optimal VO2 conversion, muscular failure could require excess rest to recover between sets. Instead, trying using a weight that requires effort over time; an example could be 3-5 sets of 10-15 repetitions. In addition, utilizing circuit style resistance training can be a huge advantage in creating metabolic demand. By rotating muscle groups to avoid muscular failure or excess fatigue, as this would limit consistent movement, you can maintain a high aerobic demand. This should not be confused for "light weight - high reps" as the weight should still be perceived as "heavy" throughout the completion of 10-15 repetitions. If the effort required to complete the set does not require enough exertion, then the benefits will be limited.
b) Strength Improvement - Research has shown that the most effective method for strength should consider a few factors. Are you a novice lifter (less that 1-2 years of consistent lifting,) an intermediate lifter, (between 2-4 years of consistent lifting) or an experienced lifter (5 years or more). If you are a novice, you should gain the majority of your strength through full body weight training, which is great! This means lifting 2-4 days per week working the majority of your body’s muscle groups each day that you train. You should also work on developing your endurance fibers in the 10-15 repetition range, your explosive fibers by utilizing plyometric training likely in the 8-12 rep range, as well as general strength in the 8-12 rep range. Only once you have built a stable foundation, a practiced and studied technique, and been able to manage pain-free lifting over time should you venture into the lower rep ranges (read: higher percentage of 1RM). This is actually an advantage, as looking to master movement should be a strength client’s number one priority. Looking to Malcom Gladwell's 10,000 hour theory, we could see this as a 10,000 rep goal; meaning more reps, more often, is going to be "more" beneficial regarding improving technique and control. As an intermediate lifter, there becomes increased benefit for strength training in the 3-8 rep ranges, as well as increasing rest times. While novice lifters should be lifting at a rate of fatigue that allows recovery in 30-90 seconds, an intermediate lifter in a lower rep range (higher percentage of 1RM) may require closer to 2-3 minutes between sets. This increased percentage of resistance for fewer repetitions will likely require a longer time to recover in order to complete a lift at a high percentage again. This is also when reviewing your actual 1 RM strength and percentages all together becomes an advantage to ensure you are not overtraining or missing an opportunity to increase strength.
2. How long Should I Train
While there is far from a "perfect" duration of your training session, there are some clear guidelines. Understanding that more is not always better is the first key to utilizing a sustainable training program. 45 minutes everyday is worth more than a 5 hour training session once a week, as consistency is king. Another consideration is that there is a (significant) reduction in growth hormones and testosterone after ~45 minutes of a moderate to intense resistance training. This means that the law of diminishing returns kicks in and we no longer recover damaged tissue at the same rate during "long" workouts. This gives us great inspiration to ensure that the time we are spending on our health is spent effectively. We can absolutely workout longer than 45 minutes to 1 hour, most can even recover well from training session slightly longer, however the rate of effort to returns is no longer in our favor.
3. My goals are ....
Utilizing these key factors we only need one last key to know how to unlock our results, what is your goal? This is often where we do not connect with right program for us and we start with the wrong questions. We look for keywords such as “30 days,” “flat abs now,” and “bikini belly workout.“ Simply by getting CLEAR on what we want to accomplish can help us hone in on the right combination of factors for our success. Inches, pounds, clothing size, days of attendance are all examples of clear goals, of course, there are many more. I highly recommend that you write down, as clearly as you would like to see it, your goal and your expectations from your efforts. Then reread points 1a, 1b, and 2 to determine how you can align your program to create your goal as a result. No need to waste energy moving in a direction that does not produce your desired outcome. Focus on what you want most, and reevaluate this goal often to ensure you are moving in the direction you desire.
Below, I have included some examples of a circuit style lifting versus a strength style lifting as well as when to include cardio based on your goals.
Fat Loss (example)
Mon - Cardio (HITT or endurance cardio)
Tues - Full Body Circuit Training (Legs, Chest, Back, Shoulders, Arms)
Wed - Cardio (HITT or endurance cardio)
Thurs - Full Body Circuit Training (Legs, Chest, Back, Shoulders, Arms)
Fri - Cardio (HITT or endurance cardio)
Sat - Rest
Sun - Rest
Strength Training (novice example)
Mon - Full Body Training (Quads, Chest, Back-Vertical Pull)
Tues - Cardio (endurance cardio) or Rest
Wed - Full Body Training (Hamstring, Back-Horizontal Pull, Shoulders)
Thurs - Cardio (endurance cardio) or Rest
Fri - Full Body Training (Calves, Light Leg Work, Abs, Arms)
Sat - Rest
Sun - Rest
Fat Loss - Cardio prior to weight training can cause a higher VO2 output overall, typically shorter duration of moderate intensity (15-20 minutes.)
Strength Training - Cardio post workout ensures you have not diminished your potential strength during your lift, this also allows a "cool down" period post training while receiving the added conditioning benefits.
Frequency - While the examples given structure a 3-5 day a week program, this program can be effective between 2-6 days a week depending on your individual recovery needs as well as scheduling needs. Not having "enough time" to do it all should never be a reason for not spending some time working on your goal. Some time is always better than no time. Your heart, health, and body will thank you.
We should recap by putting some things in perspective. One; there is still no "perfect" plan, program, or exercise. However, we should consider our individual goals and needs in reviewing our program. Two; some of anything is better than none. Even the wrong program is likely to bring you somewhat closer to your goals, so do not wait to find the 'perfect' program to start. Movement is a far more important factor than the modality in which the movement is performed.
These scientific principles based on research are not as independent in outcomes as we like to think. Working aerobically will likely make you stronger to a certain degree, just as working a strength program will likely give you some improvement in your aerobic capacity as well.
However, we ought to exercise as we drive a car, not by just getting in and "wanting" to go somewhere, attempting to get there by sheer force. Rather, grabbing a map first, knowing where you’re going, and having a plan to get there.