Work Out Routines are complex, everyone has a different opinion, routine etc. since there are so many variables, your body, your schedule, and your specific outcome to training, no one way is right, in fact I would go as far to say there is not really a wrong way, as long as you follow the 7 rules to create the most efficient, effective, fastest workout routine for you.
7 Rules for your Workout Routine
How to set up the 7 Rules :
- Decide on a goal and training status – namely decide why you are working out, is it to Build muscle, Lose fat, Increase strength, after you have decided on your goal you need to reflect on your training status, be that beginner, intermediate or advanced.
- Decide on workout frequency – This is not only to how often you’ll work out, it should be broken down to specific muscle groups, personally I would recommend 3-4 days a week, with a maximum of two muscle groups per work out.
- Decide on Workout intensity or to put it another way how hard you’re going to be working out, personally I work hard, I work till I cannot do anymore, physically my body won’t let me, like I was doing Boat rows earlier, while I set myself a target of 50, I ended up doing 150, I could have easily given up at 50 or less, hell even up to a few months ago I probably would have.
- Decide on weight training volume – this being how many exercises, sets and reps per workout, per muscle group, per week, this may be 3 sets of 10 reps of 40kg, but always push your goal, if you can do your goal easy add a few more reps, always work out to maximum intensity that for me being failure.
- Properly implement exercises – once you have decided on the variable such as goal, frequency, intensity, volume, you need to decide the best exercises for you, and put a plan together, an example plan would be the Three-Day Split Routine which we used in the Muscular Strength Exercises article, and is also below.
- Properly Map Nutrition – namely create a diet plan that supports your goals, rather than hinders them, if you do all the above but still eat Pizza, and other junk food rather than giving your muscles the correct nutrition to develop you will ultimately fail to reach your goal.
- Test your plan – After you have decided on your plan try it out, if you start seeing gains or toning or fat loss, after a few weeks then it’s working, if you don’t then don’t be afraid to adjust your plan, constant tweaking to get the perfect plan for you is important.
Now The Example Three-Day Split Routine we discussed earlier:
Dumbbell chest press on flat bench – 3 sets, 8-10 reps.
Dumbbell chest press on incline bench – 3 sets, 8-10 reps.
Standing barbell military press – 3 sets, 10-12 reps.
Dumbbell lateral raises – 3 sets, 10-12 reps.
Dips – 3 sets, 8-10 reps.
Skull crushers – 3 sets, 8-10 reps.
Tricep pushdowns – 3 sets, 8-10 reps.
Abdominal crunches – 3 sets to failure.
Ab machine of choice – 3 sets to failure.
Deadlifts – 3 sets, 8-10 reps.
Chins – 3 sets, 10-12 reps.
Dumbbell rows – 3 sets, 8-10 reps.
Shrugs – 3 sets, 8-10 reps.
Barbell bicep curls – 3 sets, 8-10 reps.
Dumbbell concentration curls – 3 sets, 10-12 reps.
Dumbbell forearm curls – 3 sets, 10-12 reps.
Squats – 3 sets, 8-10 reps.
Lunges – 3 sets, 10-12 reps.
Leg press machine – 3 sets, 8-10 reps.
Seated hamstring curls – 3 sets, 10-12 reps.
Standing hamstring curls – 3 sets, 10-12 reps.
Seated calf raises – 3 sets, 8-10 reps.
If your plan looks like the above it will help you with both strength and aesthetics.
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