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!
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.
Squat - Abductors, Quads, Glutes, Hamstrings, Calves, Abdominals.
Bench Press - Pecs, Deltoids, Triceps.
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:
Curls – Biceps
Calf Raises – Calves
Shrugs – Traps
Step 4 - Research and Compile!
Now that you have determined your goals and abilities you’re ready to hit the books.
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