Title: Several practical recommendations about what to focus on and how to structure workout program to have effective training and get positive results
Tips for Creating an Effective Workout Plan All by Yourself
Creating an effective workout plan is like a separate subject of science. You cannot just throw together workout program because it does not work in this way. A really legit awesome workout program requires practice, knowledge, and attention. Here is a general scheme how to create a good workout.
The goal of working out
The very first thing to be found out before creating a workout program is the goal. There are so many ways that you can train your body and you have to clearly understand what you need, and how you want to achieve that. Maybe you want to become stronger, to build some muscle, to work out your endurance. Just figure out what you are going to do because it will determine the way you do it.
How often to work out
If you want to achieve your goal, you should work out regularly. If you haven’t got time because you must write an essay – use professional essay help and continue training. Professional bodybuilder Heidi Somers recommends focusing on three days of lifting and two days of abs and cardio. The reason here is that you do not have to work out seven days a week because your body needs some time to recover. Moreover, many beginners who start too actively, just burn out somewhere in the middle of the way. It does not mean that you cannot do more. If you like it, your muscles are OK with it, and if you have already made it as a habit, you can increase the number of the days you do your workout.
Main training days
You have six different muscles groups that have to be trained regularly. If you have three training days, it is expedient to distribute them between three groups:
Monday: legs and shoulders
Wednesday: back and biceps
Friday: chest and triceps
In such case, Tuesday and Thursday could be the days you do your cardio and your abs.
You do not have to stick with this scheme, as it is just suggestion. It is up to you to decide the days you want to train.
How many exercises per training
Generally, it is two to four exercises per each muscle group. However, it depends on your abilities, the kind and intensity of exercises, your equipment at hand, and many others factors. Sometimes you can do just one exercise, sometimes five or six.
How many sets and reps
This question is also very personal and depends on many aspects. But, talking in general, if you are having your strength training, it is usually the one to five reps range. If you are trying to build muscle, this is going to be the six to twelve reps range. For your endurance training, you have to do fifteen or more reps.
Depending on your personal preferences, goals, and abilities, you can also do descending ladders (15 reps, then 12 reps, then 10, and so on) or ascending ones. When doing so, you utilize all three different ways of training.
Before getting down to any exercise, it is extremely important to have a proper warm up. You should never neglect this in order to get your muscles prepared for the main activity.
Monday: Legs and shoulders
- Squats / Deadlifts – 3*12-15
- Leg extensions – 3*12-15
- Leg curls – 3*12-15
- Dumbbell lunges – 2*20
- Calf raises
- Seated dumbbell press
- Dumbbell front raise
Tuesday: cardio (running, swimming, dancing, riding)
Wednesday: Back and biceps
- Seated cable rows – 3*12-15
- Lat pulldowns – 3*12-15
- Bend over barbell / Dumbbell raw – 3*12-15
- Hammer curls – 3*12-15
- Alternating dumbbell curls – 3*12-15
Thursday: from 2 to 4 exercises for abs
Friday: Chest and triceps
- Pushups – 25
- Dumbbell chest press – 3*12-15
- Dumbbell flyers – 3*12-15
- Overhead triceps extension – 3*12-15
- Bench deeps
Finally, always do your cool down after each training and do not forget to stretch your muscle. Be careful, be strong, and never give up.