Having a trainer that made you a workout routine sure is nice. The thing is, trainers are expensive. In addition, not all of us can manage a trainer to help us with our exercise. That does not mean you can not benefit from a well-designed system, of course.
Here, we tell you how to build your own pattern so you can start burn and build muscle on your own.
When Making a Workout Routine, Think about Specificity
Yes, you need to be specific about the goal you want to achieve. Why? Because your goal is the foundation of your workout routine. It determines the exercises that need to be included in your training.
For example, if your goal is to be more explosive, you need to do explosive exercises. If your goal is to decrease fat, you want to increase the intensity of your workout to maximize the EPOC “afterburn” effect. Want to be more assertive instead? Then lift heavy weights at fewer reps.
To put it simply, work a specific body part, muscle, or skill. The particular feature that you work is the one that’s going to improve.
- Plan the Days
You need to divide your days. Decide on which days are the workdays and which days are the rest days. Remember, resting is important, too. You need to rest if you want your workout routine to be effective.
When you plan your days, make them as realistic as possible. It does not matter if you only can perform 3 or fewer sessions per week. Just make sure that it is natural and you follow it through consistently.
For the workdays, there are several ways you can divide it. For example, suppose you can only perform 3 or fewer sessions per week. In that case, you can make the most out of your sessions by making every session a total-body one.
If you can perform 4 or more sessions per week, you will need to break things up to not overtrain yourself. You can, for example, divide the days based on body parts, muscle groups, or movement type. Regardless of how you plan your days, be sure to include at least one day of rest each week.
Note: planning your days will also help you prepare your workout clothes (what to wear, when, and when to clean)
- Think about Your Gym
Unless you are working out in your home gym, you will need to think about your gym. First, observe the layout of the gym, workout equipment, and overall environment. This will help you select exercises and exercise protocols.
Let’s say that your gym is usually busy. In that case, do not rotate through circuits. Instead, make the most of your session by sticking with one piece of workout equipment at a time.
For example, on Monday, you can stick with the workout bench. On Tuesday, stick with the machine. And so on.
- Decide on the Set-Rep-Rest Scheme
How many reps should you do an exercise? How many sets? What about rest? After deciding what practices to include in your routine, the next step is selecting the group, rep, and rest.
This, again, is determined by your goal. If your goal is to drop fat, you should aim for high reps with low sets. For example, you can exercise 3 sets with a group consisting of 15 to 20 repetitions.
If your goal is to become stronger, aim for low reps and high sets. For example, do an exercise for 6 groups with each set consisting of only 3 to 5 repetitions. On the other hand, if your purpose is to grow muscle size, do 3 sets of 8 to 12 repetitions.
As for rest, take about 45 to 60 seconds of rest if you want muscle growth, calorie burn, and elevating heart rate. If you perform near-max or max lifts with 1 or 2 repetitions per set, 2 to 3 minutes of rest between sets is good.
- Compound First, Isolation Later
We only have so much energy. If you want to gain the best result, you need to use your power efficiently. When it comes to routine, you need to structure it to put the complex and more extensive movements early in the workout session and do isolation movements after.
In short, hit compound first and follow with isolation moves. Since the former requires more energy and focus, doing it while still fresh is a good idea. Unlike combination, isolation moves don’t need as much energy and focus.
This is not a one-size-fits-all approach, of course. In some situations, like when you want to strengthen a specific body part, structuring a routine to make isolation moves first and compound later is also promising.
- Choose the Best Exercises
When making a routine, you want to choose the best exercises. For example, let us say you wish to exercise your quads, the options you may have include lunges, squats, and box jumps. Want workout for butt? Do walking lunge, squat to calf raise, or single leg deadlift.
When choosing exercises, choose the one that allows you to push yourself while maintaining the proper position. Do not choose one that you can not currently do in the correct spot.
If you only can do a few reps in the beginning, do not worry. A few agents with proper position is better than many without. Do not focus on the number. Instead, focus on the relevant job. For the number, you can work your way up as you get stronger.
- Switch Things Up As You See Fit
There is one last thing you should recognize: your body adapts. So in about 12 to 14 weeks, your body will be adjusted to whatever exercises you do. Because of this, you should switch things up every 8 to 12 weeks so you are not plateau.
No need to run as far as throwing out the entire routine you just made, of course. You can change the rep and set scheme, use different equipment, or add variations to your way to keep your body guessing.
That is how you create your own workout routine. When making a routine, you don’t need to make a perfect time the first time you do it. Just make a good one and follow it through consistently. Remember, consistency is vital. Then, you can switch things up to suit your need. We hope this helps and good luck!