---
title: "Science-Based Strength Training & Workout Plans"
description: "Stop wasting time on ineffective fitness trends. Learn my no-nonsense approach to strength training, compound movements, and science-backed workout plans."
canonical: https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/training-philosophy-workouts
last_updated: 2025-09-30
---

# Science-Based Strength Training & Workout Philosophy

Tribe Verified · 11 years of evidence-based coaching

By [Shreyas Kamath](https://mytribe.in/shreyaskamathfit) · Available online · ₹18K per package (3 months) (estimate)

Part of [Personalized Online Fitness & Nutrition Coaching](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching). [View full gallery](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/gallery)

I don't sell 'Instagram workouts.' I teach science-backed strength training that actually builds muscle—no fads, just basics.

## Photos and videos

- [Video: The truth is that most fitness experts build their physiques with basic, boring exercises. My philosophy is to stick to these proven compound movements like squats, deadlifts, and presses for long-term, sustainable muscle growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f222e90-3bf8-41c8-91c7-e7c693b10364)
- [Video: Many people think you need to spend hours in the gym, but that's not true. This video explains how to use time-saving principles like supersets, drop sets, and circuit training to get an intense and effective workout in under an hour.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a36365f-bbe4-4851-b82d-7b75f7116b48)
- [Video: If you're busy, you need an efficient workout plan. I recommend focusing on compound movements, using high-intensity interval training for cardio, and training close to failure on every set to maximize your results in less time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/454b0c50-3e31-449e-b75b-43bf093da039)
- [Video: Progressive overload is simpler than it sounds. It means doing better over time, whether by lifting more weight, doing more reps, or improving your form. This video explains how to apply it correctly for consistent strength and muscle gains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31ad909f-3a19-4ef9-ba7f-21ed10589614)
- [Video: One of the biggest red flags from a trainer is telling an overweight client to only do cardio. Building muscle through weight training is crucial for boosting metabolism and achieving a better body composition post-weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e566aa59-14d8-4f80-9c20-628d34ed166a)
- [Video: I'm tired of trainers telling overweight clients to do endless burpees and circuit training instead of fundamental strength movements. I also believe personal trainers need to have more self-respect and act as partners in their client's transformation, not just helpers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fd25641-a802-42b9-97e6-743a083c63d9)
- [Video: It's great to see more women in the gym. For any woman still hesitant, remember that weight training is essential for maintaining muscle mass and bone density as you age, and it will make you strong, not bulky.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5f37e00-d55c-46df-9c2f-85e38abd157e)
- ![If you are over 30, you need to lift weights. India has a high incidence of osteoporosis, especially in women. Weight training is one of the most effective ways to combat this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42d90849-5f35-4668-8f4a-2dcb45b58472)
- ![Without resistance training, adults can lose 3-8% of their muscle mass per decade. Lifting weights just 2-3 times a week is key to preserving muscle, mobility, and metabolic health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65675a1e-c030-4f15-a8b2-00395f0de0d2)
- ![Osteoporosis makes bones weak and fragile. Compound movements like the chest press, squats, and deadlifts engage major muscle groups and put healthy stress on your spine and hips, which can improve bone density.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bb76f4b-f952-4f46-9c93-f88dbe5e447b)
- ![The benefits of weight training go beyond muscle. It also leads to better mental health, improved balance, a boosted metabolism, and an improved body composition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/094cd65f-cfa8-42e6-ac5a-562f5864cd39)
- ![Weight training is safe and important, and so is cardio. However, for improving your strength, energy levels, and how you feel day-to-day, weight training will give you more bang for your buck.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb40e5f5-b31e-4f99-9e50-b005eafefd65)
- ![This doesn't mean cardio is bad. Cardio is crucial for heart and lung health. A balanced routine for someone training 4 days a week could be 3 full-body weight training sessions and 1 moderate-to-high intensity cardio session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12d09c14-5aec-45b5-85c8-9fb9b0ecc64d)
- [Video: This exercise, balancing on a stability ball while lifting dumbbells, is a perfect example of an "Instagram workout." It has a terrible risk-to-reward ratio and is not an effective way to build strength or stability. Stick to the basics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7547fed7-fe9b-482b-88d6-098c54a08a3b)
- [Video: Why can bodybuilders struggle to lift traditional equipment like this Gada, while an expert lifts it easily? Strength is specific. Your body adapts to the movements you train it for.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ae468d4-42b2-49f1-8423-eda2c02c0a58)
- [Video: I've learned three important lessons from training with Uday, who has 30 years of gym experience. If you get strong, you will get big; form is everything; and you can out-train a bad diet to a degree through sheer consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a274a770-a565-4be5-89db-36741369e303)
- [Video: Want big forearms? You need to train your brachioradialis. This video demonstrates how to do kettlebell hammer curls, an effective exercise that creates constant tension on your forearm muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bb2db14-3a32-4224-abf8-a28a91fed882)
- [Video: Did you know the triceps are the largest muscle in your arms? Many beginners focus too much on biceps, but if you want bigger arms, you need to build big triceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/073b334f-a6d6-49e6-8356-e97e62864e2e)
- [Video: In this podcast clip, my guest and I discuss the best type of cardio for bodybuilding and fat loss. The key is finding something you enjoy and can do sustainably, whether it's walking, sprints, or swimming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd0f03c7-68fd-43c3-8826-036c464681d8)
- [Video: A common bulking mistake is being too obsessed with gaining weight on the scale. Gaining weight too quickly leads to excess fat gain, stretch marks, and poor skin quality, and you end up losing muscle during the cutting phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a07c573f-de47-49ea-8761-5c3a70993385)
- [Video: When you lose a massive amount of weight, some loose skin is often unavoidable, even with weight training. However, building muscle is still crucial to improve your body composition and fill out your frame. A combination of weight training and cardio is always the best approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd39341d-f228-4756-a262-6954fd8d76b8)
- ![Here I am with my training partners. The best workout split is the one that suits your lifestyle and that you can stick to consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ef573e4-22ad-4fe6-8fd5-e7f806e1147e)
- ![This is a snapshot of my upper body session. I believe in focusing on the basics and training with intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bcba3fb-c27a-45dd-9bd5-ee47ce0546c5)
- ![Here's the push day portion of my upper body workout, focusing on incline barbell press, machine flyes, and various tricep and shoulder movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3011fbed-4678-4d7c-a590-ee0b5f12ad91)
- ![Here's the pull day portion of my workout, targeting the back and biceps with exercises like seated rows, lat pulldowns, and different types of curls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9f2fd40-6dec-482e-9523-3f5111c93555)
- ![This is an example of a full-body superset workout that can be completed in just 50 minutes. It's perfect for those with limited time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1d445bb-93fe-4d98-b215-2054c5b37262)
- ![Here is the full workout routine, broken down into five supersets targeting the entire body. Each superset consists of two exercises performed back-to-back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a281489e-4856-4005-95e5-6e414294de57)
- [Video: Performing a trap bar deadlift. This is a fantastic compound movement for building overall strength in the posterior chain with less stress on the lower back compared to a conventional deadlift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48fcda6f-8677-4864-8a85-f09591e777bc)
- [Video: Executing a heavy leg press. This is a great exercise for building quadriceps and glute strength without loading the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0e51f8b-cb0c-45e6-920f-f4a2169d8764)
- [Video: Using the hack squat machine. This is another excellent exercise for targeting the quads while providing back support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0f0e1bc-7c94-479d-93d6-49322930052a)
- [Video: Performing leg curls to isolate the hamstrings. It's important to train the muscles on the back of your legs for balanced development and injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1938692-3578-461a-94c7-8750c6edf755)
- [Video: Doing leg extensions to isolate the quadriceps. This is a great finishing exercise to get a good pump in the quads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd7c0a44-99e1-4568-b095-04957664e152)
- [Video: Using a hip thrust machine to target the glutes. Strong glutes are essential for athletic performance and a balanced physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9803c2ec-a246-48ce-9eb7-55750f31408a)
- [Video: Performing a kneeling cable crossover to target the lower chest. This variation provides a great stretch and contraction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec8da16d-0743-488f-b2d1-9a45d1259a4e)
- [Video: An incline cable chest press, which is great for targeting the upper chest muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c541e62-9efb-4e58-8634-80234a12fd7d)
- [Video: Using a machine for lateral raises to build the side deltoids, which contributes to broader shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82bbc0f6-2eb6-4914-a13e-f3be11963359)
- [Video: Performing a T-bar row, a classic back-building exercise that targets the mid-back and lats for thickness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cce58c7-bc05-4885-9a6f-dd64948de12f)
- [Video: Here I am coaching my wife in the gym. It's important for everyone, especially women, to incorporate strength training for long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45eb2b85-1f4a-4a14-adf5-1c08622e7d80)

## About Training Philosophy & Workouts

If you’re looking for someone to make you jump around on a stability ball for 'core stability,' I’m not your guy. I’ve been training for 11 years, and the truth is simple: building a physique doesn't require magic. It requires sticking to compound movements—bench press, deadlifts, squats—that provide real mechanical tension. My clients, whether beginners or busy professionals, don't waste time on gimmicks. We follow a science-backed approach: focus on progressive overload, track your volume, and hit your target muscles with intensity. You’re here because you want results that last, not a viral video.

The fitness industry loves to overcomplicate things to sell you something. From specialized 'fat-burning' exercises to 'Instagram workouts' that look impressive but carry a terrible risk-to-reward ratio, there is a lot of noise. Here is how I actually train.

### The Hierarchy of Results
Most of the physique you want is built on the basics. You don't need exotic machines or complex circuits. You need a barbell, a squat rack, and a plan that focuses on compound movements—Squats, Deadlifts, and Overhead Presses. These movements hit multiple muscle groups, allow for significant load, and are the gold standard for building strength.

### Why You Don’t Need 'Instagram Workouts'
If a trainer tells you to balance on a swiss ball while doing curls, they are putting your joints at risk for a photo op. Effective training involves managing fatigue and applying progressive overload. If you can't track it or load it, it's not efficient training.

### Time Efficiency for Busy Pros
I know you don't have three hours to spend in the gym. My training plans focus on intensity over duration. Whether you have 45 minutes or an hour, we use techniques like supersets and training close to failure to maximize your workout density.

### A Note for Women
If you're worried about 'getting bulky' from lifting, let me be clear: that isn't happening. What will happen is stronger bones, better posture, and a metabolism that actually works for you. Whether you are in India or training abroad, weight training is your best insurance policy against osteoporosis and age-related muscle loss.

### Let’s Get Practical
I don’t assign 'Cardio' as punishment for eating a dosa. We train to build capacity and strength. If you want a plan that respects your time and is based on actual physics and physiology, we should talk.

## About Shreyas Kamath

I wasn’t born fit. I started at 135 kgs, felt terrible, and spent years making every mistake in the book before I learned that consistency beats fancy trends. Now, I use that experience to skip the nonsense and help you build a body that’s actually capable and strong.

[See all of Shreyas Kamath's services](https://mytribe.in/shreyaskamathfit)

## More from Personalized Online Fitness & Nutrition Coaching by Shreyas Kamath

- [Featured](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/featured)
- [Client Transformations & Testimonials](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/client-transformations-testimonials)
- [Nutrition: Myth-Busting & Facts](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/nutrition-myth-busting-facts)
- [Sustainable Dieting & Recipes](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/sustainable-dieting-recipes)
- [Supplement Guide: The Honest Truth](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/supplement-guide-the-honest-truth)
- [Fitness Mindset & Motivation](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/fitness-mindset-motivation)
- [My Journey & Life](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/my-journey-life)
- [Q&A and Industry Commentary](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/q-a-and-industry-commentary)

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## Book

To book Shreyas Kamath, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shreyas%2C%20I'm%20interested%20in%20your%20Training%20Philosophy%20and%20wanted%20to%20ask%20about%20a%20plan%20that%20fits%20my%20schedule.)