Hey there and welcome to my very first fitness blog post! I know many of you have been waiting for this and it is my pleasure to share the experience I have made in fitness over the past 15 years. During my time at college, I took part in fitness competitions and even coached athletes. This taught me a lot about the human body, effective training sessions and various nutritional strategies.

So I can reassure anyone who now fears that this category is all about pumping iron. Topics such as nutrition and various diets, supplements, bodyweight training (e.g. military fitness), mobilization exercises, meditations and much more will be covered.

A few days ago I shared my current training plan in my story on Instagram and I thought that would be a good opportunity to open this new section since some of you ask me to repost it. Now you have the option to come back anytime you want to look it up and ask questions in the comment section below.

The heart of a champion is a lightswitch that’s always on.
It doesn’t go on and off when someone is watching. It’s constant! 

Greg Plitt

Before we take a closer look at my plan, I want to tell you that the most important thing of being successful is a strong will and continuity. You’ve probably heard this a couple of times, right? Well it’s true. Whatever your goals are, you probably won’t reach them, if your are not willing to pursue them over the long term and put in the work. Also it won’t help you to have the best coach with the most fanciest plans, if you don’t understand them. That’s why I put my plan here so we can talk about it. Does that sound fair enough?

Following main factors I do take into account when creating my plans:

1. Muscle stimulus
Every training session is about stimulating the muscle to the maximum, regardless of whether you want to burn fat or build muscles. Find the pain and work with it!

2. Intention
It is very important to know where you are and where you want to go. In my opinion the training shouldn’t change that much in respect of building muscle or losing fat. Especially when you are in a caloric deficit, it is important to “let your muscles know” that they are still needed, because you want to burn fat while maintaining as much muscles as possible, right?

3. Focus
Everyone has their weak points that they want to work on. The plan should be based on that. By that I also mean that you shouldn’t cling to one plan always doing the same exercises, but vary from time to time.

My current plan is based on training all major muscle groups separately. In addition to saving time during the week, this has the advantage that I can give the muscle enough time to recover. So the plan is great for building muscle, which is my current intention. If you take a closer look at the exercises you will notice that the respective muscle group is being trained from different angles during the session. At this point it becomes clear that this plan is not for beginners. As a beginner, you should first look to build up certain basic muscles before you start to split your plan into muscle groups. Here I recommend a full body plan, for which I will write a separate blog post.

You now have the opportunity to download my plan, print it out and use it as a documentation aid in your training to see the progress.

If you have any questions regarding the plan or about fitness in general don’t hesitate to ask them in the comments section below 😊