My New Training Routine

I don't know about y'all but I HATE spending lots of time training.

I hate going into the gym, staying there for 2+ hrs.

Or going to the track and running around for 90+ minutes.

It makes me feel tired, bored, and I'll be thinking about what else I can do with my time.

This was the issue I found myself in about a month ago.

I was training for 3+ hrs/day.

Yes you read that right.

3 fucking hours.

Sure I looked great.

But it came at the cost of my ENTIRE life.

I'm an idiot for that, not gonna lie.

But it was necessary, because I learned what NOT to do.

I learned that the reason I wasn't seeing progress wasn't because my routine was bad.

But because I was doing WAY too much.

A Typical Day

Let me walk you through a typical Monday.

I would wake up and go do a 90 minute leg workout.

Then I would go in the sauna for 20 minutes.

Go home and eat and then I would play basketball for an hour.

Then I would go home and stretch for 30 minutes.

That's over 3 hours.

And sure it was fun and I felt like I was doing the right thing.

But in reality I wasn't making any progress.

My lifts were plateauing, my speed was diminishing and I ALWAYS felt tired.

And that's no way to live.

Exercise GIVES you energy, it doesn't TAKE energy.

How Do We Grow

I was acting dumb and I had forgotten the essential formula for growth in any physical area.

Intensity + Recovery = Growth.

Remember that formula, it holds to keys to the universe.

As long as intensity is HIGH.

And you have time to RECOVER.

Then you are going to GROW.

No ifs ands or buts.

It's a fact.

Why Does This Work?

This works due to the Law of Diminishing Returns.

Example: After a person makes over $75,000 there is no positive effect on their happiness.

The same goes for building muscle, strength, endurance, AND losing fat.

After hitting a muscle for 2-3 sets or running 3-5 sprints, the results begin to taper off.

And then you end up doing junk volume which does nothing AND hinders your results.

This is due to the relationship between Testosterone AND Cortisol.

The HIGHER your TESTOSTERONE.

And the LOWER your CORTISOL (stress).

The more that you will GROW.

And vice versa.

That's why it's so important to NOT overtrain.

Overtraining raises cortisol, decreases testosterone, and makes it harder to recover and grow.

And remember you GROW when you RECOVER from INTENSE training.

So What Do I Do Now

Now I keep it simple.

I have a 4-day split that puts emphasis on short but intense workouts.

And LOTS of time to recover.

The 4-day split goes like this:

Day 1:

Leg Day (1 hr or less)

Day 2:

Push-Pull (Split into 2 30-minute workouts)

Day 3:

Sprinting (50 minutes or less)

Day 4:

Rest + Sauna + Flexibility

And then I do another 4-day split more focused on athleticism:

Day 1:

Mobility Day (1 hr or less)

Day 2:

Push-Pull (Split into 2 30-minute workouts)

Day 3:

Agility (50 minutes or less)

Day 4:

Rest + Sauna + Flexibility

This Maximizes Recovery

By doing short, intense workouts I stimulate growth.

AND I have 4 DAYS to rest my upper body.

AND I have AT LEASt 48 HOURS to rest my legs (which are my most precious resource).

Doing this allows me to go HARD during my workouts.

And have enough time to recover so I can keep progressing.

On top of that I also have TIME throughout my day.

I'm no longer in the gym for hours on end, and then draining all my energy.

I'm able to spend more time on my purpose, with my friends & family, and because of that I am happier.

Since implementing this I have seen new PRs with EVERY training session.

Every session I get faster.

Every session I get stronger.

And on my rest days I take care of my body.

So that I can come back strong and refreshed.

The New Wave

The New Wave is a movement that maximizes your entire lifestyle.

This style of training makes you:

• Strong

• Athletic

• Aesthetic

On top of that you save TIME.

You get to enjoy the fruits of your labor.

Instead of working out all day, working out becomes a positive for your life.

It enhances your lifestyle by making you feel good, look good, and perform good.

This enhances:

• Happiness

• Attraction

• Respect

Life is too short to limit yourself to training all day.

If you want to live a life you can be proud of, you have to go out and do great things.

Let exercise enhance your lifestyle and you're winning.

Stay Blessed AND Stay Based

Souleymane.

Shameless Plugs

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• Shred 20+ lbs of fat

• Build 10+ lbs of muscle

• Gain athletic ability & confidence
  All in the next 90 days. If this interests you CLICK BELOW to see if we are a match.

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