Starting a new workout routine is hard for everyone, but it can be especially hard if you are overweight or obese. The best exercises for overweight people and the. A Workout Routine contains the best workouts, routines, programs, and plans for your exact weight training goal. Weekly Workout Schedule Results. Many exercisers want to know how long they should stick to their weekly workout plan before they begin to see weight loss results. How to Build Your Own Workout Routine. What should I do for a workout? I get this email at least once a day, and I’m sorry to say that I don’t have the perfect answer for everybody. Using some weights at home? Just body weight exercises? What Exercises Should I Do? Choosing your overall weekly workout schedule is one of the key aspects of creating the weight training routine that is best for you. What makes it a little tricky is. Weight loss is straightforward as it simply involves lowering your body weight, which can be done by. Keep it simple, stupid. Unless you’ve been lifting weights for years, I recommend doing a full body routine that you can do two or three times a week. Try lunges on Wednesday and box jumps on Friday. Give your muscles 4. Keep your total workout number of sets for all exercises is in the 1. Reps in the 1- 5 range build super dense muscle and strength (called myofibrillar hypertrophy). Intense Workout provides FREE weightlifting workout routines, diets for weight loss and weight gain, and best programs to build muscle mass or lose fat fast! Reps in the 6- 1. Reps in the 1. 2+ range build muscular endurance and size (this is called sarcoplasmic hypertrophy). By doing rep ranges at each of these different increments, you’re building well- rounded, balanced muscles – full of endurance, explosive power, and strength. You can even mix up your amount of weight and reps within a single exercise. Lose weight in 6 weeks. Ditch those last 10 pounds or kick-start a loftier weight-loss goal and get toned this year with our plan, designed exclusively for Best. Weekly Weight Loss Workout Plan: Your Weekly Fitness Plan If You Want To Lose Weight. Keep Track Of Everything. Keep a workout journal! You should be getting stronger, faster, or more fit with each day of exercise. Maybe you can lift more weight, lift. It’s time to start mixing them up to be more challenging. Hold some weights high above your head as you do the next set. If you’re doing 1. I’ve written about two body weight circuits here on the site: If you work out in a gym, here’s a previous article I wrote about weight circuit training. Circuits get very tricky when in a gym, so make sure you’re doing them when it’s not crowded. Get Your FREE Nerd Fitness Resource Kit. Fitness traps you should avoid. Comprehensive beginner's guide to Paleo diet. BONUS: How to level up your life and be the hero of your own story. Keep Track Of Everything. Keep a workout journal! You should be getting stronger, faster, or more fit with each day of exercise. Vary your reps, sets, and exercises. Way too long? Let me know what you think in the comments.- Steve###photo: mdwombat. Workout Routines - Best Weightlifting & Bodybuilding Programs. Once you’ve decided that you want to build muscle, lose fat, increase strength or improve your body in any way, the first subject that always comes up is weightlifting workout routines. In order for you to get the best results as fast as possible, you must make sure your workout routine is designed specifically for you, your body, your experience level, and your exact goal. The problem is, there are a ton of different weightlifting factors to set up, and a ton of conflicting, confusing and all around horrible advice out there about how you should do it. Seriously. Just spend a few minutes searching around online for workout routines and you’ll come across thousands of different weightlifting and bodybuilding programs, plans, schedules, splits and methods that your head could explode. I’ve been there before, so I know exactly how annoying it is. That’s why I want to eliminate all of your confusion about workouts and programs right now by taking you through a FREE guide that will cover every major factor of weightlifting workouts and show you exactly how to create the workout routine that will work best for you. The 6 Factors Of A Perfect Workout Routine. In order to put together the best program possible, there are 6 weightlifting factors that we need to set up effectively. They are: Frequency: How often should you work out? Weekly Split & Schedule: How should your program be organized throughout the week? Intensity: Should you lift heavy or light weight? High or low reps? Volume: How many sets and reps should you do? Exercises: Which are best for you? Progression: How, when and why should you progress? To build muscle, lose fat or improve your body, you need to get each factor just right. Let’s figure out both. How many workouts per week? This answer is easy. The majority of the population should be doing 3 or 4 weightlifting workouts per week. Yes, it’s possible to get by with just 2, and it’s possible to still recover well enough to make 5 work. However, workout routines that consist of 3 or 4 total workouts per week are definitely most ideal and most often recommended for getting the best results possible. How often should you train each muscle group per week? On the other hand, this answer is a little more complicated. Luckily, I’ve already written an article that fully answers it: How Many Times Should You Work Out Each Muscle Group Per Week? Here now is a quick summary of what I explained works best: Beginners with ANY goal should train each muscle group 3 times per week. Intermediate or Advanced trainees whose #1 goal is building muscle, losing fat or just improving the way their body looks should train each muscle group about 2 times per week. Those mostly interested in JUST increasing strength or performance (rather than looks) should train each muscle group 2 or 3 times per week. So, if you’re a beginner to weightlifting (training for less than 6- 8 months correctly), stick with 3 times per week. If you are anyone else with pretty much ANY goal, training each muscle group about twice per week is what has been proven to work best in most cases. Training each muscle group once per week is the LEAST EFFECTIVE weightlifting frequency of all. Workout routines built around this lowered frequency work well for bodybuilders with amazing genetics and tons of steroid use, and it works fine for just maintaining muscle (rather than actually building it), but it sucks for everything else. It can still work if done right, it’s just NOT what works best. The Best Weekly Split & Schedule. Now that you know what weightlifting frequency will work best for you, you need to pick a weekly split and schedule that allows that ideal frequency to be reached. At the same time, it also needs to allow for optimal recovery and fit your own personal schedule. Here are some recommendations. It allows each muscle group (or key exercise) to be trained 3 times per week, which allows beginners to build muscle and increase strength at the fastest rate possible. For this same reason, it’s also ideal for people past the beginners stage whose #1 goal is increasing strength. The 4 Day Upper/Lower Split. Monday: Upper Body. Tuesday: Lower Body. Wednesday: off. Thursday: Upper Body. Friday: Lower Body. Saturday: off. Sunday: off. And here is the workout schedule that I personally use and most often recommend to pretty much EVERYONE besides beginners. It allows for each muscle group to be trained twice per week, which is what has been proven to work best for intermediate and advanced trainees. Many of the most effective workout routines on the planet use this split. A 3 day version of this upper/lower split is also possible and equally effective, which is ideal for people who can only manage to work out 3 days per week or would just prefer a slightly reduced weightlifting frequency. You’d just do upper, lower, upper one week, and then lower, upper, lower the next and keep alternating like that (with 1 day off between workouts and 2 days off at the end). The Push/Pull/Legs Split. Monday: Chest, Shoulders and Triceps. Tuesday: Back, Biceps. Wednesday: off. Thursday: Legs. Friday: off. Saturday: Chest, Shoulders and Triceps. Sunday: Back, Biceps. Monday: off. Tuesday: Legs. Wednesday: off. And here is one of the only true “body part splits” that I actually like. Most body part splits used in typical bodybuilding programs train each muscle group once per week. As I explained earlier, this is the least effective weightlifting frequency. However, this split avoids that. It’s slightly less frequent than the 4 day upper/lower split above, but still more frequent than once per week. The only problem with workout routines using this schedule is that the days the workouts fall on will vary from week to week, which could be a problem for people whose personal schedules aren’t that flexible (which is a big part of why I usually recommend upper/lower). Still, while there are a few other ways to make the push/pull/legs split work, this is probably the best of them all. My Recommendations. For beginners with any goal, the full body split is definitely my only recommendation. For everyone else, the 3 or 4 day upper/lower split is what I recommend most, with the push/pull/legs split being another great option if your schedule can make it work. For additional details on these splits as well as a few other variations, check out my article about workout plans and weight training splits. As for the typical once- per- week body part splits, leave them for the bodybuilders on every drug known to man. Us regular people with average genetics do best with these. The Best Intensity. As far as weightlifting workout routines go, intensity can have a few different meanings. In most cases (including this one), we’re talking about how heavy or light the weight you are lifting is. The heavier it is, the higher your intensity is and the less reps you’ll be able to do. The lighter it is, the lower your intensity is and the more reps you’ll be able to do. However, this could definitely be narrowed down quite a bit based on your specific goal: Doing 1- 6 reps per set is best for increasing strength. Doing 5- 1. 2 reps per set is best for building muscle. Doing 1. 0- 2. 0 reps per set is best for improving muscular endurance. Which means, for the majority of the people reading this, you’re most likely going to want to do between 5- 1. This is the rep range used in nearly all of the workout routines aimed at building muscle or improving the way your body looks. And for anyone wondering why I didn’t mention that higher reps were best for getting toned, it’s because they’re not. As I explain in my article about How To Get Toned & Defined, it’s pure bullshit. The Best Volume. Volume refers to the amount of work being done (sets, reps, exercises) in your workouts. This could mean total volume per workout, or per week, or per exercise, or per muscle group. Each is important, but the one we need to care about the most is total volume per muscle group. Because this is a crucial part of ensuring we’re doing enough to get results, but not too much to hurt recovery. Goals, experience level, and individual ability to recover play big roles in this answer. However, here is an amount that tends to be just right for most people. Now, the key words there are “per week.” Meaning, the same weekly frequency isn’t being used in all workout routines. Some people will train each muscle group once, twice or three times per week. Depending on that frequency, you’d need to divide that volume up among your workouts. Oh, and most people will do best sticking towards the middle of these ranges, not the high end. The Best Exercises. Now that you have a pretty good idea of how much volume to do, you need to figure out which exercises you’re actually going to do in your workouts to get that volume. There are hundreds of different weightlifting exercises to choose from, and each one can serve a different purpose and be more or less ideal for certain people’s bodies, goals and experience levels than others. In general however, the majority of the workout routines that people create should be based around the following exercises: Bench Press (flat, incline, decline, barbell or dumbbell)Rows (barbell, dumbbell, cable, chest supported or machine)Overhead Press (barbell, dumbbell, seated or standing)Pull Ups (various grips, chin ups or lat pull downs)Squats (back, front, split squats, lunges)Deadlifts (conventional, Romanian)There are definitely some exceptions, but for the most part, some variation from each group of compound exercises listed above should be included in virtually ALL workout programs and get most (or sometimes even all) of your attention. Beyond those, isolation exercises such as bicep curls, tricep extensions, lateral raises, leg curls, etc. It’s the only weightlifting component that MUST be in place in order for your workout to actually work and produce positive results.
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