Are You on a Training Program or Are You Just Working Out?

Programming and the Importance of Routine

Vince Gironda, poolside in the 1950s, the inspiration for this post.

The title of this blog post comes from a quote from the legendary "Iron Guru" Vince Gironda, who would often extol, "Are you on a training program or just working out?"  Gironda knew that one of the most important facets of training - maybe the most important factor - was consistency, and the only way to be consistent is to be on a program.

Programs.  Routines.  Schedules.

The three words are thrown around almost interchangeably when it comes to workout programs, since we often refer to them as workout "routines" or workout "schedules," as well.  When it comes to "programming" - I mean exactly this usage.  When it comes to "routine" I mean it here as your daily schedule, the daily routine of your life that is necessary for the program you are using to properly "work".

First, in case any of you are confused on the matter, a "program" is what you use to develop the strength, muscle mass, and power needed for your particular sport.  (Even if that "sport" is just to look good on the beach, which means that you should train as if your sport is bodybuilding.)  The program must be catered toward this goal, and planned out accordingly.  A "workout" is just "exercise".  It's going to the gym and "training hard", sweating a lot, and getting up your heart rate.  A "program" might sometime do those things, as well, but there has to be a reason that you do the exercises in the manner and frequency that they are utilized.

The end must justify the means.  Not vice-versa.  The "end" in this case is the "goal" that you have from your training.  If you are getting ready for a powerlifting competition, for instance, then you must ensure that the "means" (the workout itself) moves you toward the goal of a bigger squat, bench press, and deadlift, the "end," if you will.  But if you step foot in almost any gym anywhere in America, I can guarantee you that almost everyone there is letting their "means justify the end."

If someone tells you they just had a "great workout" at the gym, what they typically mean is that they felt as if their workout session was "good" because they sweated a lot, or they are exhausted from the session, or they got a good pump, and so on and so forth - you get the picture.  But this is the kind of mentality you must get away from if your training is to be effective.  This attitude is what it means to let your "means justify your end."  You certainly could get good results training this way, don't get me wrong, but this will be entirely random, and based on how well your body responds to these kind of "workouts."  In other words, you are allowing the "means" (the workout itself) to determine your "end" (your results from the accumulative effects of this sort of training).

For a program to work, you must have a clear goal in mind.  Many guys and gals go to the gym with "goals" such as "build muscle and burn fat" or "lose weight."  Those are not clear or specific enough to allow you to properly program your workouts.  This is one of the reasons I always enjoyed competing in something.  A great thing for the "average" lifter to train toward is either a local bodybuilding contest or a powerlifting meet.  Entering contests gives you very specific goals, and specific dates to train toward.  And if you want to be successful at your first powerlifting meet, you won't achieve success if you just go to the gym and "train hard" on the three powerlifts without a specific plan.

Here are some tips to help you program properly and to develop a good routine for achieving results - no matter the chosen iron-sport endeavor:

• If you are new to actually following a program but have been "working out" for some time, then start off by following a heavy/light/medium full-body program training 3 days-per-week. I have multiple articles and posts here on this blog that can help you get started.
• Make sure that your daily routine outside of the gym is always the same - or as close to the same as possible.
• Have a regular sleep schedule where you go to bed, and wake up, at the same time daily.
• Eat the same number of meals each day, and have them at approximately the same time each day.  Each meal should consist of essentially the same macro-nutrients and calories daily, even if the specific foods change.
• Take the same supplements on a daily basis.
• When starting a new program, stick with it for at least 8 weeks before you change to another program.
• Even though your program should stay the same, it should have plenty of variation built into it.  This is the benefit of the programs at Westside Barbell, or my heavy/light/medium programs.  With both of these, the "program" is the same - you always train the same lifts on the same day each week, and each session has a specific "focus", but there is still plenty of variety built into the program through changing exercises, sets, reps, speed of lift, etc.
• The more "one-dimensional" your "sport", the more you should reduce your training variables.  In other words, if your sole sport is competing in "deadlift-only" competitions, you need to focus on nothing more than building raw strength and power for one-rep on the deadlift.  You can do little to nothing other than various pulls at 3 reps or less.  In fact, you shouldn't do anything else.  On the opposite end of the spectrum would be the full-contact MMA fighter who needs to be able to use a wide variety of skills and "strength/speeds" in all of her muscle groups, in addition to flexibilty and coordination skills.
• Above all, ask yourself the same question every week: Are you on a training program, or are you just working out?