The Fit 5: Building a Workout Routine

The Fit 5: Building a Workout Routine

For all of our fans who shoot us questions on the Men’s Fitness Facebook and Twitter Pages, this one is for you. Each week, we will tap into our pool of editors and experts to help with any questions or challenges you are having with your fitness regimen. This week, Rob Sulaver C.S.C.S., founder and owner of Bandana Training, answers questions about starting out a new workout routine for yourself. You can also catch Sulaver on Twitter @BandanaTraining.

1) A Beginner Routine – asked by Terri Samuels
What kind of routine is good to start out with? I’ve never workout before but always played sports.
“Terri, I’d like to formally introduce you to the goblet squat, the assisted chin up, the lying leg curl, and the incline machine bench press. They’re very happy to meet you. Pair ’em up and do 3 sets of 15 reps. Then hit a plank for 60-120 seconds. Tell me how sore you get. ”
2) Fat Loss and Muscle Gain – asked by Kenneth Poppa Pugh II
How can I maximize my workouts for fat loss, but gain muscle as well?
“Make ’em more dense – which means you get more work done in the same amount of time. That translates to less gym chit-chat, minimum rest periods and a get-after-it routine that is intense, dense, and sweaty.  “
3) Effects of Training at Night – asked by Michael Dylan Hunt
Are there any cons to working out later at night? Is there a better time?
“Sure. A late night workout can jack up your CNS and interferre with your sleep cycle (varies person to person.) All the same, the best time to workout is whenever you’re able to. If late night is your only answer, I’d still recommend getting it in. “
4) Importance of Stretching – asked by Brenden Spivey
How important is it to stretch? What do I need to know about stretching?


“Stretching is vitally important. Read this: Want the cliff notes? Dudes tend to overemphasize strength of movement over quality and range of movement. Stretching helps balance that equation. My minimum recommendations? One yoga or pillates class per week. Preferrably with a cute instructor. “

5) Heavy or Light Weight – asked by Josh Blackie Salmon
Is it better to do heavy weight and less reps or less weight and more reps to get ripped?

“Generally speaking – heavy weights, less reps. But you need to build up your tissue quality, nervous system, and overall structural integrity to handle it. If you’re new to lifting, I’d start with 15 reps per exercise. As you get more experienced, work your way through the strength continuium – which is just a fancy way of saying lift heavier shit. Eventually you want to periodize your training so that you touch on different strength qualities in the never ending pursuit of über shreddness. Savvy? “