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The Tao Of Workouts – How To Design The Perfect Exercise Plan
08 August 2012 By: Dr. Jim Brewer, PhD Biomedical Engineering.
The Tao of Workouts
The essence of the Tao is the balance between complementary opposites-light/heavy, push/pull, etc. The same approach can be used in designing your exercise plan. For your workouts- some routines will be light, others heavy, some routines will work fast-twitch muscles fibers, some will work slow-twitch fibers, some days will be push routines and other days will be pull routines. Too often, people beginning exercise routines, and even more experienced lifters, will focus on certain parts or routines. This focus can lead to muscle imbalances, mental and physical burnout and even injuries eventually causing the lifter to quit lifting. To avoid these possibilities, it is important to keep your exercise plan and workout routines in balance.
Every exercise plan routine should include heavy and light days. A rule of thumb for heavy is 80%-95% of your 3 rep maximum lift in the 4-6 repetition range while light is <60% in the 12-15 repetition range. This lifting scheme can be used in several ways, e.g. the 1 workout every other day total body routine lifting scheme might be:
| Workout A | Workout B |
| Bench Press 4sets x 5 reps x 85% | Incline Flyes 2 sets x 12 reps x 50% |
| Reverse Flyes 2 sets x 12 reps x 50% | Bent Rows 4 sets x 5 reps x 85% |
| Squats 4 sets x 5 reps x 85% | Lunges 2 sets x 12 reps x 50% |
| Lateral raises 2 sets x 12 reps x 50% | Shoulder Press 4 sets x 5 reps x 85% |
| Curls 3 sets x 5 reps x 85% | Incline Curls 2 sets x 12 reps x 50% |
| Triceps Kickbacks 2 sets x 12 reps x 50% | Close-Grip bench Press 4 sets x 5 reps x 85% |
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Over a 2 week cycle the routine would be A, B, A for the first week and B, A, B for the second week then repeat the cycle. The principle behind this scheme is that muscles will stop functioning optimally if over-stimulated. A total body routine of only heavy lifts can be dangerous and injurious, leading to overtraining and loss of muscle mass.
Often, the push/pull factor is the most overlooked aspect in designing an exercise plan. The body’s muscles work in pairs-biceps/triceps, pectorals/lats, quads/hamstrings, etc. A muscle cannot contract unless its opposing muscle relaxes. People tend to work one part and neglect the other. For optimal development and health, it is critical to work muscles as equal pairs. If a person bench presses 225 lbs., he or she needs to be able to row 225 lbs. If someone squats 315 lbs., then they must be able to deadlift the same weight. If someone does 30 crunches/situps, then they need to perform 30 supermen/back extensions.
The Tao views balance as essential to a healthy and harmonious life. Applying balance to workouts and athletic activities will help improve performance, strength, health and well-being.
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