The core of Buff Butch’s training principle is this: we are here to train, not work out. What’s the difference? Working out is doing exercises without a plan or any thought behind it. It’s a waste of time and you won’t see results. Training, on the other hand, is scientifically backed and with a purpose. At Buff Butch, we are here to accomplish a task by using academic knowledge and applicable experience. Now how do you train and not work out, you may ask? Here are some things to consider when you’re just getting started in your program.
A simple, direct approach in life is the best way to accomplish a task. Forget catchy phrases like “muscle confusion”. Old school lifts are the best way to improve your strength, hands down. When choosing what exercise to do, try to pick multi-joint,compound movements. The best strength coaches in the world strongly believe you can have your greatest strength gains with the big three: squats,bench press, and deadlifts. Stay away from machines and isolation exercises for the time being. It’s more time efficient and yields greater strength to use multiple muscle groups in one exercise.
So you picked your exercises, but now you need to know how many to do. A large amount of repetitions or sets are not necessary. In fact, doing too much can hamper muscle growth. When just starting out, it is best to stick to a rule of 3 sets of 5 repetitions of a chosen exercise. An exception to this rule would be body weight exercises such as push ups, pull ups or chin ups where you should do a higher number of reps. These numbers will change as you become a more experienced lifter, but this amount is great for stimulating muscle growth without being overtaxing on a trainee’s body. Be sure to do a set or two at light weight to warm up before you start your work sets.
Aim to rest between 45-90 seconds in between each set. As you progress in your training, you will be required to rest for longer periods as you start lifting heavier weights. Stay within this range to increase growth hormone and testosterone production.
Most people don’t have all day to work out. Good thing for you, you don’t need to. Most experts agree 45-minutes of training is sufficient to achieving gains. Studies have shown the secretion of growth hormone while training begins to increase in your body during the start of a training session and drops off drastically after the 45-minute mark. Performance will often suffer after this time frame and we want each set to count. This 45-minute time frame, however, does not count your warm up.
More is not better in the case of training. To see growth, you have to give your muscles time to rest after a session. Let me repeat myself because this is really important. You have to rest. A training week should consist of three training days separated by a 24-48hr period. For example, you train Monday, Wednesday, Friday and rest Tuesday,Thursday,Saturday, Sunday. It is really easy to become impatient and squeeze in a few extra days, but it is counterproductive. You want to be fresh and ready to push hard your next training session. So do yourself a favor and relax!
Cardio is Optional
You do not have to do cardio exercises to lose weight. If you’re new to training and have lived a pretty sedentary lifestyle, getting up and going for a walk is a good start in turning your lifestyle around. If you hate hoping on cardio machines, do yourself a favor and don’t do it. Too much cardio can actually have a catabolic effect on muscle and break down growth. Nutrition is more important than trying to burn calories on an exercise. Focus on developing more muscle and keep your diet in check and you will see the results you want. If you have to do some sort of cardio and you’re in decent enough shape, I suggest short bursts of high intensity.