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What's the Perfect Workout for 2017? (Part I)

In this special two-part episode, I’m going to tell you exactly how I’m going to personally be exercising in 2017 to get the ultimate combination of full body sculpting, strength and power development, brain training, coordination, mobility, detoxification, and beyond!  This is Part 1.

By
Ben Greenfield,
January 16, 2017
Episode #320

Page 1 of 2

Last year, on my personal blog, I wrote an article about how to “Look Good Naked & Live a Long Time." In that article, I highlighted how to get a nice body and maximize longevity by using exercise strategies such as mitochondrial density training, super slow sets, plyometrics, power, fat burning zone sessions, and beyond.

Since writing that original article, I’ve realized that: A) the article had plenty of clues about the exercise science behind “what to do right,” but doesn’t show you the complete structure of how to lay out a sample week, and B) the article has a few flaws—namely that it doesn’t include mobility training similar to the gymnastics skills that I highlighted in last week’s episode. It doesn’t include special “biohacks” or other strategies I’ve discussed in previous episodes, such as hot and cold training, rebounding, hypoxia, foundating training, etc. all strung together into the perfect program. And it doesn’t include the very handy coordination and gymnastics-style training strategies I outlined in last week’s episode. Ultimately, it wasn’t the type of “perfect program” one could jump into for, say, the ultimate done-for-you workout plan for 2017.

So in this special two-part episode, I’m going to tell you exactly how I’m going to personally be exercising in 2017 to get the ultimate combination of full body sculpting, strength and power development, brain training, coordination, mobility, detoxification and beyond!

Strength

As I highlight in this article, strength is a crucial component of a training program—not just because it sculpts and tones your body, but also because it can be a potent hormonal and anti-aging strategy. There are various ways to train strength, but the most effective is to lift heavy and to lift with some kind of a controlled tempo.

Most people’s bodies can handle a maximum of two high quality, heavy, tempo-based strength training sessions per week. Below, there are two options for you to include for strength. I recommend these sessions on Mondays and Thursdays, which allows about 72 hours of muscle recovery, adaptation and growth between each.

Strength Option 1: Super Slow Routine, free weights (for beginner/intermediate)

Do this exact routine. You can substitute dumbbells or kettlebells instead of a barbell for any of the exercises. To learn the rationale behind training with a superslow routine like this, read my previous articles or listen to my previous episodes on super slow training:

Does Super Slow Training Work?

Get More Lean Muscle With Isometric Training

Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult (warning: try the super slow routine first and move the weight slowly ... you'll be surprised at the difficulty!) then do the Strength Sets below instead of the workout above. On the flipside, if you are already training with the more advanced program but you're sore or need an easier day, do the Super Slow above routine instead.

Strength Option 2: Strength Sets Routine (for intermediate/advanced)

Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, a Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.

Next, choose from the "Strength" list below one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move. Pair that exercise with one exercise from the "Core/Mobility" list. Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 10-20 repetitions of a Core/Mobility movement of your choice (for active recovery), preferably choosing one that does not exhaust or work the same muscles that you used during your strength set. Then go straight back to the strength set, do another set and follow it up with the same Core/Mobility exercise for active recovery. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Core/Mobility move, and then move on to the next movement category (e.g., Upper Body Pull). Continue this pattern until you have finished all movement categories (Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move). Cool-down with deep breathing, box breathing, sauna, walking or any other "easier" movements. Finally, you can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you'd rather train outdoors or Strongman style.

Exercises Upper Body Push: -Barbell or Dumbbell Bench Press -Incline Barbell or Dumbbell Bench Press -Standing Overhead Press -Standing Cable Press -Loaded Pushup (with Weighted Vest, or Super Slow with body weight) Upper Body Pull: -Bent Barbell or Dumbbell Row -Weighted Pull-up or Super Slow Pull-Up -Weighted or Super Slow Horizontal Pull-Up -Fast Single Arm Cable or Dumbbell Row -Lat Pulldowns -Seated Row Lower Body Push: -Barbell Squat -Goblet Squat -Front Squat -Single Leg Squat -Front Lunge -Reverse Lunge -Barbell or Dumbbell Step-Ups Lower Body Pull: -Deadlift -Suitcase Deadlift -Romanian Deadlift Full Body Move (this list is not exhaustive, and there may be others that you like: -ManMakers -Turkish Get-Up -Bear Complex (power clean, front squat, push press, back squat, and second push press): -Deadlift to Overhead Press -Overhead Squat Core/Mobility: -Torso Twists -Cat/Cow -Birddogs (opposite arm/leg extension) -Yoga Sun Salutation Series -Banded Side to Side Walks -Mountain Climbers -Foam Rolling -Bridging -Banded Side Walks -Lunging Mobility Exercises -More ideas here

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