Hello Superstars!

FAQ: How do you structure a workout plan with my workout videos?

Answer: It depends on what your goal is, your current fitness status and choice of frequency.

If you have 5 days a week to train you can vary upper body with lower body every other day.

You can try my favorite right now of less volume per muscle group and pretty much hit everything every day five days in a row.

The fewer muscle groups you train the more volume of work you can do, but that also means less metabolic boost by training more body parts more often.

It's pretty useless to go train 'arms only' and 'shoulders and abs' if you're like me interested in staying fit and strong, not really interested in 'bodybuilding training' in a traditional way.

I have done my decades of body part training to the extent I'm over it. I have no interest or patience anymore to work chest & triceps only in my day!

Since I don't train to get sore, I train more power style with speed I can train more often.

The program I'm writing  a new book about Fighterdiet the lifestyle that will reflect this 'new era' of fitness training I'm in love with.

For about 6 months I focused on training heavier and gain muscle, I enjoyed it until I realized it felt too much of 'been there done that'.

I reflected upon my fitness life and goals. I care the most about wanting to go train to feel great and to keep chiseling my body. It's more important to me to love every workout than it is to attempt to gain more muscle.

My intention with all my fitness training is to progress, to build more muscle, but that's a mindset thing, to make sure I don't just soft train and get lazy.

I feel I train with more intensity and focus than ever, my sets are tougher than ever because I train much better and for longer sets with faster tempo than I ever did.

I do sets of 60-90 seconds leg press, I do 45 seconds long speedy sets of dumbbell shoulder press, I work to tolerate the acidity buildup in my muscles with higher heart rate.

I love doing cardio 5 days a week, I do longer intervals and I do steady state. I do this for my heart health and stress relief, and for the fact it enables me to train legs in particular a lot harder.

My body loves this kind of training, doing jump squats for 45 seconds as fast as I can gives me a high.

Coming back from so many injuries this training style allows me to feel more safe about how I train, heavier loads are naturally more prone to cause injuries.

Yesterday during my training session I wanted to do deadlifts...I thought, if it's light and with speed instead of heavy and slow I should be able to do it and escape my previous soft spots (former injuries to my hamstrings at ischial tuberosities where the tendons originate) but that turned out to be inaccurate.

After a set of light and speed, I felt my body warning me 'don't do this, it'll set you up for a new tear'. I listened and changed to a safer way to do hip extension work.

I'm sharing this lesson with you to show you that some exercises you love or been doing for a long time might not work anymore, the curve of loading hits the same 'soft spots' and you keep repeating your injuries.

To go back to the FAQ about how to structure your training with my workout videos, here are my follow up questions for you to reflect upon after reading this:

What are you training for and what do you want to get out of your training life?

Do you have injuries that limit your exercises?

Have you checked your ego to make sure your form and execution of your training is actually good?....

Remember, experience 'working out' does not in any way mean you know what you're doing technique wise!

If you can't handle being corrected or wanting to check your form then you're limiting your growth due to your ego.

How long sessions do you want to commit to?

What's your current workout volume?

How many total sets do you do in a workout? 

What do your sets consist of? Time under tension? Reps?

Have you timed how long your sets take?

There's a huge difference between doing 20 pushups and doing 30 seconds pushups...

And now, here is a new 20 min workout for you to try!