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Training: exercise for self-improvement
My lifting philosophy
has changed a lot throughout the years. I have narrowed it down to two goals: gaining muscle mass and increasing health-span (life-span = how long one lives; health-span = how long one lives well).To achieve my dual mandate, I have narrowed it down to three focus areas: quality, intensity, and consistency. I make sure that I do the best workouts, that I take them to failure, and that I hit every muscle group multiple times every week.I’ve spent a lot of time watching Jeff Nippard’s videos (https://www.youtube.com/@JeffNippard) as well as reading a little exercise science research myself. My approach stems from what I believe the research to point to, especially through Jeff, as well as what I like most and what works best for me. So it is not objective by any means. Just what I found to be superior, and I’ve seen some really good results this year.It was my first truly full year of lifting. Maybe a week or two off for vacation. Maybe a few lazy weeks. But 4-5 average days in the gym per week all of 2025. And the results speak for themselves.Here is my current split (in a perfect week). Optimized for quality, intensity, and consistency.Key:
HS = Hammer Strength
LF = Life Fitness
DB = Dumbbell
(max) = 1 set to failurePRE-WORKOUT
- Arm circles
- Hanging knee raise (to elbows)
- Bodyweight set (push-up, pull-up, squat)MONDAY | PUSH
- HS bench press
- LF Pec deck
- LF shoulder press:
- Cable lateral raise
- Cable tricep extensions
- Dips (max)TUESDAY | PULL
- Lat pulldown
- Chest supported row
- Cable rear delt fly
- Seated DB curl
- DB shrug
- Pull-ups (max)WEDNESDAY | LEGS
- Hack squat
- Romanian deadlift
- Leg extension
- Leg curl
- Calf raiseTHURSDAY | RECOVERY
- Cardio
- Cold therapy
- Red lightFRIDAY | UPPER
- LF seated incline press
- Seated cable fly
- LF pulldown
- Seated cable row
- Bicep/tricep superset
- Side/rear delt supersetSATURDAY | LOWER
- Hip thrust
- Single leg press
- Leg curl
- Calf raise
- Hip adductor/abductor supersetSUNDAY | RECOVERY
- Cardio
- Cold therapy
- Red lightPOST-WORKOUT
- Sauna
- StretchImportant to note, I only do about 2 sets per exercise unless specified differently (max). But these two sets include one that leaves 1-2 reps in the tank and one that is as close to failure as I can get, depending on the equipment. Each lift only takes me 30-45 minutes, but the pump is immaculate, and the growth is noticeable.Re: pre-workout, arm circles just lube up the shoulder joint for the hanging I’m about to do. I like the hanging knee raise because you get to enjoy the benefits of the dead hang and an ab pump all in one workout. You also get the blood flowing through your whole body and your grip and forearms really wake up.Re: equipment decisions, I really enjoy doing exercises that are easy and safe, while still being high-quality movements. This is why you see lots of cables and machines. Easy to load and very friendly on the joints.Re: recovery days, I’ve started doing 12 3 30’s (treadmill: 12º incline, 3mph, 30 minutes) because I read it was the optimum speed + angle combination for fat loss. That is a bit hard for me to believe but it is a good workout nonetheless. Very easy on your knees, importantly. I like to do red light therapy in the winter when I’m not getting much sun. My gym is getting some new cold therapy tech so I’m excited to try it. I really struggle with the cold stuff, sauna is easy.Re: post workout, I sauna basically every day. It is easy because I actually love doing it, and apparently it’s good for you. Bryan Johnson (https://www.youtube.com/watch?v=kiUM92VDI1Y) actually put the sauna to the test and crafted a scientific experiment with his own lab, body, and sauna. The results were astonishing, especially when it came to removing microplastics.This type of fairly rigorous exercise (could use more cardio) is incomplete if you aren’t giving your body the proper fuel. Check out this article on my eating philosophy
Dieting: eating for self-improvement
My eating philosophy
coming soon