Globo Gym Workouts vs. TRX

Every time I step into a “globo gym” here is what I see:

– tons of biceps curls (sitting, standing, machine and even lying down)

-many, many bench press stations and hammer press stations, where they are usually taken up 75% of the time from someone doing 3 sets with 4 mins rest between each set

-besides all the machine based exercises which I do not advocate AT ALL there are a few more random exercises that I see including: shrugs, calf raises, adductor machines and upright rows

These exercises may sound very familiar and normal to you. But let me ask you this question, why do them? Every exercise should have a purpose. The purpose should reach an end goal, right? Then if I want to “lean out” or “get ripped” what is the most effective way of getting there?

Here are some strategies:

-use time efficiently,  if you have an hour in the gym, you should be moving the entire hour. Minimal rest, just pair or tri-set some non-competing exercises, then you will be fresh to do your second set and you will be doing more work in less time.

Example: Dumbell Bench Press then Deadlift followed by Plank for 45 secs, repeat by 3 sets.

– Use BIG muscle groups or even better yet train MOVEMENTS (push, pull, lunge, squat, rotate…)

-Do total body training sessions, sorry guys this means triceps, shoulders and rear delt days won’t get you there. If you like to train consecutive days then do a push and hip dominant exercise day. Example: push-ups/overhead presses  paired with deadlifts/hip lifts

-Lift heavy and condition hard. Sounds simple and it is! Get technically proficient at some big lifts (chin-up, deadlift, bench, squat) then start loading them up for  <5 reps to get strong, this will keep you from plateauing and help in boosting metabolism. Ladies you will NOT get big by lifting heavy. Size has more to do with volume (sets x reps adn diet!). If you are doing “cardio,” then do intervals, work hard to elevate your metabolism so you burn calories now and so that you KEEP burning calories hours later.

These are just a few ways to lean out, so instead of curls then do a pull-ups. Mix up your bench days with push-up variations, instead of shrugs, seated overhead press, use your legs the same days you do your upper body routine.

The exercises listed at the beginning aren’t a complete waste of time for SOME but they aren’t the staple of ANY program. Since the #1 reason not to workout is time.  stop wasting your time and learn how to lift well, then lift strong and condition hard 🙂

Here is a great article describing the rationale behind switching your mindset from body part training to movement training:

Bodypart vs. Movements

I use to do calf raises, shrugs, curls and leg extensions too, but that’s simply not how your body works.

Check out this video for the TRX, Kettlbell combo workout: Video

Also check this working out using the TRX


About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

One Response to Globo Gym Workouts vs. TRX

  1. Angie says:

    awesome blog with some great tips!

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