Nov.02.2020 117

How to build a workout plan?

set up a workout routine

It is the ability to creating a workout plan that distinguishes beginners from professional ones. To achieve the maximum result, it is essential to understand how to design a workout for yourself, as well as how to distribute the training of different groups of muscles on a daily basis.

In addition, a personal training program implies compliance with the regime and fixing the results. It is impossible to progress in training without a thorough analysis of how well specific exercises work and whether the working weight increases.

Developing a workout plan

make a workout plan

Without a well-thought-out building of a workout program, it’s hard to achieve notable success in changing your body – whether you want to gain weight or lose weight. You should not just distribute muscle groups by day but also plan enough time to recover.

At the same time, it’s not just about making a program (or taking the existing one as a basis) – it’s crucial to reworking it regularly. In particular, it is necessary to record not only the progress of working weights in the exercises but also noting which of them are beneficial, and which should be replaced by analogs.

That is why to draw up a proper workout routine, it is necessary to keep a diary – writing down in it not only the list of exercises and strength indicators but also the body weight and well-being. In fact, 5 minutes of analysis at the end of training can double the final efficiency.

How to choose a ready-made program?

build a workout routine

It is principal to understand that there is no suitable training program or even a universal breakdown of exercises by day. Even if you find such a scheme, after 3-6 months, you will have to change it because the body gradually adapts to the usual load.

For successful muscle growth, it is critical to change the load and training schedule periodically, alternating different exercises and strategies. It is also important, that professionals always train in cycles – first, a cycle for strength, then a cycle for mass, then a cycle for the terrain.

Also, the actual training program is based on the available exercise equipment – barbells and simulators for training in the gym; or a barbell, dumbbells, weights, or even rubber bands for training at home.

Make a workout plan: step-by-step tips

building a workout plan

The basic rules for drawing up a training plan are to define the purpose of the training (weight gain, terrain, or weight loss) – and to analyze the available equipment. It is also necessary to consider the frequency of training.

Make a basic lesson plan

At the beginning of training there is always a warm-up (5-10 minutes), then 3-4 exercises for one of the large muscle groups (legs, back, chest). After that, 4-5 exercises for secondary muscles. Most often, shoulders are combined with legs, biceps with back, and triceps with the chest. If you want to lose weight, then 20-25 minutes after the training are given to cardio.

Identify the main priorities for the training.

Restrained muscle groups are allowed to train twice a week but with a 2-3 day break for rest (for example, on Monday and Friday). Besides, 3-4 press exercises can be included in the workout to target the abdominal muscles.

Choose the right exercises for yourself

In the first block of exercises (working on large muscle groups), it is recommended to include basic sports or their variations in the training apparatus. In the block of exercises for secondary muscles, it is necessary to include various isolating exercises, varying them to evaluate their effectiveness.

Schedule the number of approaches and repetitions

For muscle growth, the total number of approaches for each large muscle group is recommended within the 12-15 boundary, i.e. 3 exercises of 4 approaches, or 4 exercises of 3-4 approaches. The first block of exercises uses a higher working weight and a smaller number of repetitions (from 5 to 10). The second block uses a lighter working weight and an increased number of repetitions (from 10 to 15).

Follow the progress

A lot of athletes spent 4-5 hours per week on power training. Don`t be lazy and spent extra 20 minutes in a week to notice and analyze your workout plan and possible improvements. You will decrease the efficiency of your training if you won’t do this procedure.

Build a workout routine with a personal trainer

design a workout

If even the majority of teenagers suffer from spinal curvature, almost every 30-year-old man periodically experiences pain in the knees, neck, or back. Unfortunately, doing heavy exercises with a barbell can significantly exacerbate these problems – especially if the technique is wrong or if you are not able to build a workout plan.

The older you get, the more attention you should pay to stretch and prepare your muscles for strength training. Otherwise, you risk getting seriously injured for a long time (or even forever). This is the main reason why after 30 years it is important to train with a personal trainer, who will help to create a workout routine.

The importance of the training diary

Plan each week of your training in advance, based on the pros and cons of the plan of the previous week. It is best to do it on a piece of paper or in a notebook, rather than to adjust to the application for your cell phone – in the end, it will give more control over the process and understanding of how how to plan workouts correctly.

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