#195: How to structure your training with Craig McDonald
We get so many questions about strength training so I thought I'd do a podcast dedicated to how to structure your training and answer all your questions.
In this episode, Craig and I chat about:
➡️How many days per week should you be training
➡️What to do if you’re new to strength training
➡️The problem with training using only dumbbells, bands, body weight etc
➡️Muscle mass and your resting metabolic rate
➡️Focusing on what you can do
➡️Recognizing the time you have and what you can commit to training
➡️Different types of movement patterns and the ones you should be including in your training program
➡️Frequency of each movement pattern
➡️Sets and reps (and how many you should do)
➡️Mechanical tension and what it is
➡️Should you train to failure?
➡️Your technique and form (and why it matters)
➡️How life and stress can impact training
➡️What happens when I reach my desired body, do I have to continue to make strength gains to maintain it?
➡️The benefits of following a structured program
➡️What happens when you change exercises too frequently
➡️What to do if you have an injury
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.
You can review on Spotify HERE.
LINKS
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Kitty Blomfield @kittyblomfield
Craig McDonald @iamcraigmcdonald
SHOW NOTES
00:39 - Pendulum squat vs leg press/hack squat
03:37 - Stimulus to fatigue ratio
06:15 - Compound movements
09:13 - What to do if you're new to strength training
10:17 - Progressive overload for beginners
16:60 - How many days per week should you be training
18:36 - Recovery
19:20 - Shifting your focus: train to build muscle not to burn calories
24:25 - Deciding how many days you can train and how long you can commit to it
26:06 - Exercise selection, movement patterns, and training frequency
27:02 - The problem with training using only dumbbells
33:46 - Sets and reps and how many you should do
39:13 - Mechanical tension and metabolic stress
43:39 - Should you train to failure?
47:22 - Feeling extreme exhaustion after training and how to combat it
51:05 - Best home workouts online
55:35 - How to start doing pull ups
59:;04 - Should you progress every single session?
01:03:45 - Training consistently
01:04:22 - What's the best way to decide what weight to begin with
01:07:35 - What we suggest after doing the 7-Day Challenge
01:10:52 - Pre-workout meal and why it's important
01:12:52 - Full body workout
01:16:47 - What happens when you change exercises too frequently
01:19:30 - What to do if you have a knee issue/injury
01:20:29 - Tracking your body weight and body recomposition
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