Amber shares how her fitness routine has changed since she stepped into the gym at age 14. She has gone through different styles of training; starting with group fitness and moving through bodybuilding, powerlifting, and onto crossfit. Amber compares and contrasts these different training styles and gives listeners an idea of what the different lifting styles look like.

Highlights

Bodybuilding:

  • Focus on hypertrophy.
  • Do isolate lifts in addition to compound movements.
  • Work in the 8-12 rep range.  
  • 4-6 day split, often pairing push and pull muscle groups together.
  • Hard to do a home because it requires a lot of equipment.
  • Visual see changs.
  • There is a lot of variety.
  • Big focus on what your body looks like, rather than strength.
  • Great starting place.

Powerlifting:

  • Focus on strength and linear progression
  • Mostly compound lifts, not a lot of accessory work
  • Recovery is a huge part
  • Quantitative improvements, track and see progress easily
  • Repetitive, you are always doing the same movements
  • 3-4 day split
  • Low rep range
  • Progress slows down as you become more advanced

Crossfit:

  • Focus on other all fitness
  • Community
  • Everyday is different, a lot of variety
  • Always something to work on and improve
  • You don’t have to think about, just some up and execute
  • Not a focus on progressive overload
  • A lot of cardio and not as much heavy lifting  

Take away:

  • Amber compares and contrasts different styles of training.

Mark Rippetoe’s Starting Strength book. 

 

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