Join Now
Menu
Back to List
Previous Article:
8 Upper Body Exercises You Never Knew Existed!
Next Article:
How To Retain Or Regain Motivation

How To Create A Custom Workout Routine

A Guide To Making Your Own Path To Gains!

Posted by brayalbertini - May 28th, 2015

Workout routines can show tremendous results for some, and near nothing for others. On top of that, some people just don’t have the same capabilities as others do with their training. Here is how YOU can create a workout routine that suits your individual needs now!


Image title


STEP 1 - Establish Your Goals!
Many people jump right into throwing workouts on paper. The first step in EVERY fitness venture is establishing your goals, you will never reach your goals if you don’t have any.

  • Gain Muscle/Strength – The most common and proven method for muscle building workouts is low rep, high set training at a moderate tempo. Take 5×5 programs for example.

  • Lose Fat – The most common and proven method for fat loss workouts is high rep, medium set, at a fast paced tempo, also known as High Intensity Supersets.

Step 2 - Determine Your Capabilities!
Not everyone has the same resources.

  • Accessible Equipment – Do you have enough equipment for the compounds? Enough for the compounds and isolations? Or will bodyweight have to suffice?

  • Skill Level – Are you a Beginner, Intermediate, or Advanced trainer? This should determine which lifts you perform, in what quantity you do them.

  • Time – Do you work full time, part-time, or are you a free-loader like me who has nothing to do besides school?

  • Medical Situation – Do you have any detrimental injuries/conditions that will cause pain or injury while performing a certain lift? If so stay away, there are always replacements!

Step 3 - Make Sure You Hit All of The Main Muscle Groups!

You can’t leave out any of your muscles, or chances are you will look disproportionate.

  • Compound Lifts – Compound Lifts are lifts that utilize an entire region of muscles in one basic movement, the best compounds consist of:

  1. Squat - Abductors, Quads, Glutes, Hamstrings, Calves, Abdominals.

  2. Bench Press - Pecs, Deltoids, Triceps.

  3. Deadlift - Glutes, Quads, Abductors, Soleus, Hamstrings, Gastrocnemius, Erector Spinae, Traps, Rhomboids, Rectus Abdominis, Obliques.

  • Isolation Lifts – Chances are, the only people that should be considering isolations are advanced and some intermediate trainers. Isolations are lifts that focus on a specific muscle, some common ones are:

  1. Curls – Biceps

  2. Calf Raises – Calves

  3. Shrugs – Traps

Step 4 - Research and Compile!

Now that you have determined your goals and abilities you’re ready to hit the books.

  • Research the exercises that you can perform, and should perform to meet your goals.


If this article helped you and you'd like to learn more ways to maximize your results, SIGN-UP for the Platinum Membership today!  

Share this article on:
CHECK OUT MORE GREAT ARTICLES BELOW!
The Final Stretch

Stretching is many things. Stretching can do many things. Many people may be unaware that there are a few different ways to...

MEMBER COMMENTS

jcgadfly

Dear Lord! I never realized how much the deadlift worked. No wonder they kick my tail!

Scott_Herman

That is why we all do it my man! haha :-D

crood

If done right .. a lot ! that's why we love the big compound lifts, indeed =D

Scott_Herman

You can't quite figure out the proper workout until you determine your goal.  Sets, reps, rest periods, wall those will change depending on the goal.  Great article bro!

0

Hi Scott, I sent an email around 10:00am regarding two orders I made & I wanted to know the status of it along with the address change & update I requested, but I never got a response from anyone in customer service.  

Fox84

Cool tips , this is something i could use to make a good routine

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>