Training Splits

A lack of training equipment will now leave you with a lack of stimulus simply meaning that with a lack of equipment you now struggle to get the same effects from your workouts.

How do you make up for this lack of stimulus? FREQUENCY.

If you have less to recover from you can train more frequently and this will make up for the lack of stimulus from your home workouts.

My recommendation to you would be an upper body, lower body split or a full body workout split.

If you only have body weight and equipment then id vouch for a full body split and train 3 days, 1 day of then, train 2 days followed by a day of and repeat that protocol weekly.

If you have some equipment I.E dumbbells or Resistance Bands then id recommend an upper body, lower body workout split. With this split id opt for a upper body, lower body, rest, repeat protocol.

If you find yourself training arms, chest, or back at home with very little equipment I feel your selling yourself short of progress and really feel that you would progress at a quicker rate should you switch to one of the splits above.

 

Intensity

Home workouts can be the ultimate killer of intensity, it can be extremely difficult to get motivated and push yourself during your home workouts due to the many distractions present.

My tip for you would be to train in your own company and avoid being around family members or any electronic distractions such as televisions, computers or mobiles once you’ve started your workout. All of these can distract you from your workout & extend the rest you take in between sets which as a result will leave you feeling unmotivated to train and leave you sessions with a tedious feel to them as they are running a lot longer than they usually would at a gym.

 

Exercise Selection

In this current situation you may be forced to adapt your workouts to a point that your doing exercises you’ve never done before and that’s totally acceptable to get the job done. Your ability to adapt during this situation will determine your progression in this phase. A smart set of exercises in whatever workout split you’ve decided to proceed with is step 2 of workout programming and if you don’t chose the correct exercises to fit your needs you will halt your progression!

My advice would be to stay away from fluffy movements that are popular with instafit models and stick with your bread and butter movements, I.E squat, press ups, lunges, overhead press etc.. these will give you a lot more bang for your buck where stimulus is involved and leave you with a lot more progression once its all said and done.

 

Activity

Many peoples weight is rising during this phase due to a decrease in activity levels. if you was doing 10,000 steps daily previous to the lockdown and now you find yourself only doing 5,000 and your still eating the same amount you was then you’ll find yourself no longer in a caloric deficit but now a surplus.

There’s two simple ways to account for this.

Increase your activity levels – you can either get your steps back up to where they were by going for a long walk daily or you can increase your cardio to a point where it counteracts your loss of daily steps.

Decrease your caloric intake – You can account for the loss in daily steps with a decrease in your daily caloric intake.

If you don’t do any of the above you may see your progress diminished or you may even regress.

 

Mindset

Easier said than done but be POSITIVE. There will be something during this phase that you can progress towards, whether its something silly like grip strength, increasing your cardiovascular capabilities or even increasing the amount of repetitions you can complete with press ups.

Set yourself goals and push for them as you would normally.

You can progress towards something in this phase that will help you in the long run so keep a positive mindset and keep pushing towards your goals.

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