4 IMPORTANT TIPS TO HELP YOU BUILD THE PERFECT WORKOUT PROGRAM


A lot of us work out every now and then. Some of us have strict programs we follow, while some of us just go to the gym every now and then to keep fit somewhat. A lot of us are already aware of the rudimentary workout routines, squats, deadlifts, chin-ups, heavy rows and so on, and we are aware of what counts as 'good technique' and what doesn't. But even with that being the case, how sure are you that your routines are structured in the proper way to ensure you get the full effects of that workout? What about those little, often ignore things that help you reach your goal, are they included in your routines?

Great workout programs will usually be structured in similar ways. It does not matter whether you are an athlete at an elite level or a local strength coach, what passes as a "good training program" will usually have similar structuring.

The guidelines outlined in this article aim to help you erase doubt and frustration from the occasion, help you avoid injuries that may result from engaging in a poor program, and finally, help you maximize things such as your muscle growth and help you reach your workout goals in record time

1.) REPS SHOULD BE CHANGED EVERY FEW WEEKS



Reps are arguably the most important aspect of every, and any workout program. They are in charge of controlling how quickly you gain strength and muscles as well as how those muscles begin to look and develop.

The general guideline below shows you the function of various rep ranges

1.) 1 to 3 repetitions will help you maximize your strength.

2.) 4 to 6 repetitions work on your strength.

3.) 8 to 12 repetitions work for your hypertrophy/size gains

4.) 15+ repetitions work for your endurance.

If you focus on doing more repetitions, like say 15 and above, all the time, then your muscles will develop thinner while your endurance will be way up. However, if you then refuse to switch up the reps every now and then, in the end, you will lose out on potential size gains because you would have ignored your max strength as well as your explosive power.

To avoid this loss, you have to make sure that your program is designed and organized in phases each spanning about a few weeks. For each phase, you have to choose a repetition range you would like to use and then use it for the exercises you will be engaging in. When you get to the next phase then select a different repetition range to use.  

Below is a sample of a workout program which has four phases each lasting a month.

FIRST MONTH: 8 repetitions

SECOND MONTH: 15 repetitions

THIRD MONTH: 6 repetitions

FOURTH MONTH: 12 repetitions

With a workout program like the one above, you will ensure that you build everything that needs to be built fully like your endurance, your strength, power, and your size as well, all in some months.

 

2.) MAKE SURE YOU GO THROUGH THE MOST IMPORTANT EXERCISES FIRST

The exercises that touch more muscles should be engaged in first as they are more important than the others. Before getting to other exercises, make sure you go through the ones that touch all the muscles you have and work for your entire body.

Exercises such as heavy squats, cleans, deadlifts, jerks and so on, use up a lot of energy and touch a lot of muscles and hence should be done first.

 

Do not wait till you are exhausted before doing them because your technique will be adversely affected by your fatigue.

When you finish with those lifts that require heavy muscle mass, then you can do exercises that touch two muscles or more, simultaneously. These include exercises like bench presses, pull-ups, overhead presses and so on.Afterwards, you can then move on to those exercises that affect single muscles, then proceed to blast your calves and pump your biceps.

Doing the harder ones first is only logical as it helps you save your strength and ensures your technique is not affected throughout your routine.


 

3.) ENSURE YOU MOVE IN ALL DIRECTIONS

A good number of the exercises in the gym, require you to move in a single direction. Exercises like treadmills, squats, stationary bikes, sit-ups, bench presses and so on, usually require a front and back movement. There is usually no side to side movement or twisting movement and the muscles are flexed forward and backward only.

Fitness has to do with more than a single plane. If you observe sports, they involve movement in all directions. You twist, shuffle, lean, and they involve constant and rapid direction changes. Three planes make up these different movements and they are the frontal plane, the sagittal plane, and the transverse plane.

The common front and back movement have to do with the sagittal plane. Side to side movements has to do with the frontal plane while rotational movements have to do with the transverse plane.

One needs to exercise from the various planes in order to build complete fitness and also avoid some injuries.

Some exercises involving the various planes are listed below and you can select one from each to include in your workout.

FRONTAL PLANE

1.) Lateral squats 2.) Ice skaters 3.) Lateral step-ups 4.) Side sled drags

TRANSVERSE PLANE

1.) Woodchops 2.) T-pushups 3.) Medicine ball rotation throws 4.) Russian twists

4.) ENSURE THAT YOU REMAIN BALANCED

Symmetry is important in every workout. A balance has to be achieved so that no one part is too strong or weak when compared to the rest of the body.

For instance, if your chest is stronger than your back, it can lead to bad posture as your chest muscles pull you and your shoulders to the front.

Your entire body must be balanced. If an exercise touches your chest, then do one that touches your back. If one blasts your quads, then make sure you do one that touches your glutes as well as your hamstrings.

The left and right sides of your body should also be balanced as well.

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