Training vs working out. There is a big difference between the two.
Training means that we purposefully, scientifically and intentionally build muscle, lose fat, gain endurance and become more resistant to joint pain.
Working out is just doing a bunch of random stuff that makes you tired.
Through the training, education and experience that I have accumulated over the years, and with the research available, we know the safest and most effective way for you to achieve the most important foundation of fitness: Optimal relative strength.
Meaning, how strong you are relative to your body size.
Obviously, someone who weighs 100kg is going to be stronger than someone who weighs 50kg. Not always the case, but usually.
But relatively speaking, they should be following the same principles. Here are a few of them:
Varying rep ranges
We follow very detailed protocols for utilizing a variety of rep ranges – sets of 3-6 when we’re focused on building strength, and sets of 8-12 when we’re focused more on muscular size, and reps above 12 for muscle endurance. These are only guidelines, but for most people should bring the desired effect.
Controlling effort (RPE)
Sure, we’re looking to lift a weight that’s challenging within the rep range we’ve chosen, but we also need to make sure we “leave something in the tank.” Staying in the 7-8 range on a scale of 1-10 for perceived exertion will help you continue to build strength, add muscle, and burn fat and do it safely, without pain or injury.
Checking your ego
“Do I really need to lift heavy things to achieve all of these goals?” Yes, yes, you do. But remember, the weight needs to be heavy relative to you, not your workout buddy who outweighs you by 20 or 30kg and has been lifting for five more years. Don’t compare yourself to others and understand that progress can’t be linear forever. Based on other factors like stress, sleep, diet, and recovery, you’re going to have good days and bad days. Stay in that 7-8 range and don’t let your ego push to a 10, and you’ll continue making progress.
Hopefully that explains why training and working out are two entirely different things.
Training vs working out, which one is the one that you do?
Your coach
Michał
B3&FIT