#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.

RESOURCES + LINKS

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FOLLOW

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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