how can i incorporate Andrew huberman, andy galpin and others' research and findings into my life if i want maximum progressive overload and maximum functional overreaching but not reaching non functional overreaching or overtraining? Also keep in mind i live in Bhaktapur Nepal. I also walk with a laptop bag for 15 minutes in the morning at 5:30 to 5:45 on sunday, 6:30 to 6:45 on mondays to fridays, and alsk walk with laptop bag at 12:30 pm to 12:45 pm from sunday to friday, i'm currently waking up at 5:30 everyday but 4:00 at sundays, i'm busy from morning when i wake up to 1:00 pm from sunday to friday so i cannot do anything from sunday to friday on a specific time period i.e. from waking up (4:00 AM or 5:30 AM) to 1:00PM so don't put any training at that time at those days, but i'm free at all other times. Create me the perfect program. I will also say that i'm a complete beginner, not even able to do 2 standard pushups. And my goal is everything, overall, but one this stands above the rest and that is long term health, right now today is september 10, 1:00 pm, tuesday. And I repeat, i absolutely am busy up to 1:00 PM from sunday to friday and cannot do any form of training or physical activity, so please don't put anything at that time. I would also like to achieve maximum neuroplasticity. Also, i'm giving you my location so you can optimize my program for the weather and climate and other factors that can affect the program. also account for aligning with seasonal changes, lifestyle patterns, and typical motivational cycles throughout the year. Also give reasoning behind why you put certain types of training at certain time of year. I don't have access to gym, i do have pairs of 2kg and 4kg dumbells. I also wear barefoot shoes exclusively so keep that in mind as well. Give me training and physical activities plans for each of the 4 quadrants of the season. Also provide exactly what to do how many sets and reps. Andy Galpin's work is mandatory to include to create the perfect plan.
Sources:
Creating a program that maximizes progressive overload, functional overreaching, and neuroplasticity while avoiding overtraining is intricate, but insights from and provide a strong foundation. Here is a tailored plan that incorporates their expertise, aligns with your specific schedule, and considers seasonal changes in Bhaktapur, Nepal.
Principles
- Varied Exercise: Combining strength, endurance, and flexibility exercises for overall health 1.
- Progression and Recovery: Monitoring performance, biological markers, and symptoms to balance training stress and recovery 2.
- Seasonal Adaptations: Adjusting intensity and focus according to seasonal motivation and weather changes.
Program Breakdown
General Weekly Structure
- Sunday: Active recovery and light training.
- Monday-Friday: Limited to evening training.
- Saturday: Full training day.
Detailed Training Plan
Autumn (Sept-Nov)
- Focus: Build foundational strength and endurance.
- Reasoning: Mild weather is suitable for outdoor activities.
Monday to Friday: Evening Workouts
- 5:00 PM: Warm-up
- Dynamic stretches: 5 minutes
- 5:10 PM: Strength Training
- Push-ups (modified if needed): 3 sets of 5 reps
- Bodyweight squats: 3 sets of 10 reps
- Dumbbell rows (4 kg): 3 sets of 8 reps each side
- 5:30 PM: Endurance
- Brisk walking or light jogging: 20 minutes
- 5:50 PM: Cool-down
- Static stretches: 10 minutes
Saturday: Combined Workout
- Morning: 8:00 AM
- Dynamic stretches: 5 minutes
- Circuit Training (3 rounds):
- Push-ups: 5 reps
- Squats: 10 reps
- Dumbbell rows: 8 reps each side
- Plank: 30 seconds
- Endurance (brisk walking or jogging): 30 minutes
- Afternoon: 4:00 PM
- Flexibility Training (Yoga or Stretching): 30 minutes
Sunday: Light Activity
- Morning Walk: 12:30 PM
- 15 minutes of brisk walking
- Afternoon Stretching: 4:00 PM
- Gentle stretching: 15 minutes
Winter (Dec-Feb)
- Focus: Maintain strength and incorporate higher-intensity interval training (HIIT).
- Reasoning: Cold weather requires maintaining body temperature through HIIT.
Monday to Friday: Evening Workouts
- 5:00 PM: Warm-up
- Dynamic stretches: 5 minutes
- 5:10 PM: HIIT
- Burpees or Jumping Jacks: 20 seconds on, 10 seconds off (8 rounds)
- 5:30 PM: Strength Training
- Push-ups: 3 sets of 8 reps
- Lunges: 3 sets of 10 reps each leg
- Dumbbell shoulder presses (2 kg): 3 sets of 10 reps
- 5:50 PM: Cool-down
- Static stretches: 10 minutes
Saturday: Full-Body Workout
- Morning: 8:00 AM
- Warm-up: 5 minutes
- Circuit Training (3 rounds):
- Push-ups: 8 reps
- Lunges: 10 reps each leg
- Shoulder presses: 10 reps
- Mountain climbers: 20 seconds
- Endurance (indoor activity if too cold): 20 minutes
- Afternoon: 4:00 PM
- Mobility and Flexibility (Stretching or Yoga): 30 minutes
Sunday: Rest Day
- Light Stretching: 4:00 PM
- Gentle stretching: 20 minutes
Spring (Mar-May)
- Focus: Increase outdoor activities and endurance.
- Reasoning: Pleasant weather promotes outdoor workouts.
Monday to Friday: Evening Workouts
- 5:00 PM: Warm-up
- Dynamic stretches: 5 minutes
- 5:10 PM: Strength Training
- Push-ups: 3 sets of 10 reps
- Dumbbell squats (4 kg): 3 sets of 10 reps
- Dumbbell rows (4 kg): 3 sets of 10 reps each side
- 5:30 PM: Endurance
- Outdoor running or cycling: 30 minutes
- 6:00 PM: Cool-down
- Static stretches: 10 minutes
Saturday: Outdoor Activities
- Morning: 8:00 AM
- Hiking or Long Walk: 60 minutes
- Afternoon: 4:00 PM
- Flexibility Training (Yoga or Stretching): 30 minutes
Sunday: Active Recovery
- Morning Walk: 12:30 PM
- 15 minutes brisk walking
- Afternoon Stretching: 4:00 PM
- Gentle stretching: 20 minutes
Summer (Jun-Aug)
- Focus: Maintain fitness with lower-intensity activities due to heat.
- Reasoning: High temperatures require adjustment to prevent overheating.
Monday to Friday: Evening Workouts
- 5:00 PM: Warm-up
- Dynamic stretches: 5 minutes
- 5:10 PM: Bodyweight Strength Training
- Push-ups (incline if needed): 3 sets of 10 reps
- Bodyweight squats: 3 sets of 15 reps
- Dumbbell rows (2 kg): 3 sets of 10 reps each side
- 5:30 PM: Flexibility and Mobility
- Yoga or Stretching: 20 minutes
- 6:00 PM: Hydration Break
Saturday: Combined Light Workout
- Morning: 8:00 AM
- Light cardio (walking/cycling): 20 minutes
- Full-body stretching: 20 minutes
- Afternoon: 4:00 PM
- Mobility exercises (foam rolling or stretching): 20 minutes
Sunday: Rest and Recovery
- Morning Walk: 12:30 PM
- 15 minutes walking in the shade
- Afternoon Hydration and Relaxation
Monitoring & Adjustments
- Track Performance: Keep a journal of reps, sets, and wellbeing.
- Biomarkers: Monitor resting heart rate and other accessible metrics.
- Symptomology: Pay attention to fatigue, mood, and any injury signs.
Adjust intensity and rest days based on your performance and recovery data to ensure you remain in the functional overreaching zone without slipping into non-functional overreaching or overtraining.
RELATED QUESTIONSHow long rest between sets?
Sources:
To determine the optimal rest between sets, we can draw on insights from discussed on the .
General Guidelines
-
Hypertrophy (Muscle Growth)
- Shorter rest periods (30-90 seconds) can help maintain metabolic stress and volume, which are crucial for muscle growth.
- Longer rest periods (2-5 minutes) allow for greater strength and load capacity but reduce metabolic stress. If you choose longer rest, increase the intensity with heavier weights or more volume to compensate 1 2.
-
Strength Training
-
Endurance & Cardiovascular
- Very short rest periods (below 30 seconds) can be used for exercises focusing on endurance or HIIT. This maintains cardiovascular stress and promotes overall conditioning 5.
Application to Your Plan
To balance hypertrophy, strength, and endurance while avoiding overtraining, here are the specific rest intervals:
Autumn (Sept-Nov)
- Strength Training Sets: 2-3 minutes rest.
- Endurance and Flexibility:
- For mixed circuits, rest for 30-60 seconds between exercises.
- Endurance routines (like brisk walking or light jogging) with no set rest, only cool-down stretches post-activity.
Winter (Dec-Feb)
- HIIT: 20 seconds on, 10 seconds off.
- Strength Training: 2-3 minutes rest between heavy sets.
Spring (Mar-May)
- Strength Training Sets: 2-3 minutes rest.
- Endurance (Running, Cycling): Continuous activity with rest only between exercise sessions.
Summer (Jun-Aug)
- Strength Training Sets: 1.5-2 minutes rest for lighter weights.
- Flexibility and Mobility: Only rest between movements as needed.
By following these structured rest periods, you can effectively balance muscle growth, strength, and endurance adaptations while mitigating the risk of overtraining.
RELATED QUESTIONS-
