Choosing the correct workout routine can seem difficult for you, especially with the opinion of so many “experts” floating around on how many sets and reps you should be doing. There are many training techniques and diet systems doing the rounds on the internet. A lot of them are good and quite effective.
However, it is also important that every person chooses the healthy living program that includes diet and exercise tips that works for them.
Regardless of which strategy you choose, the basics to any productive workout routine is simply lift more weight, and do more reps; over time.
Whether it is doing the Stronglifts (5×5), or German Volume Training (10×10), there are numerous famous workout routines that you can easily follow as a guide for yourself!
This, here, is a much more complete guide to choosing the correct workout routines for yourself.
What Workout Should You Do?
This guide is packed with a huge amount of different variations, and you will certainly find the workout routine which suits you best there! If you are struggling to break through plateaus in your training, you should definitely check out this site.
Workout Routine for Upper Body
For upper body exercises, such as the bench press, lat pull down, and overhead press, the German Volume Training strategy works excellently!
This strategy involves doing 10 sets of 10 reps, with only 1 minute of rest in between. This is a great exercise to build mass in your upper body, since you will be doing such a huge amount of reps over time.
To do German Volume Training, choose a weight which is about 50-60% of your 1 rep max.
There is no need to start with a weight heavier than this, since your rest time will be short in between sets, and you will be doing a high number of reps.
German Volume Training can work with lower body exercises, but should not be attempted with squats or deadlifts since you will overly strain your lower back.
Workout Routine for Lower Body
Lower body exercises respond much better to the 3×5 or 5×3 workout routines, since you do not need to perform as many reps overall. 5×3 can be especially useful for squats and deadlifts, helping you to gain both mass and strength in your legs and lower body.
Alternatively, you can try the 10×3 workout method for either upper body or lower body exercises.
This method is an “in between” method where you will use a fairly-heavy weight, but also perform many reps over time. You will only be doing 3 reps per set, so you can attack this protocol with a decent amount of weight!
If you want an even greater challenge, you should definitely check out the 20 Rep Squat Method!
What to Look for in a Workout Program
If you are considering to start a long-term workout program, these tips can help you decide on the best options!
The Right Techniques
Workouts are not just about focusing on the end result. When you start your fitness training you will first have to acclimatize and familiarize yourself with certain movements and bio-mechanics.
A training system with extremely difficult bio-mechanics or haphazard techniques will be detrimental to you as you may injure yourself or not get the right form.
The best training systems have their technique in place, whether you are a beginner or an intermediate level participant.
An Efficient Workout
A good workout is one that you enjoy doing, something that you would look forward to rather than dread as it draws closer.
A training routine does not have to be a long arduous process. Giving the muscles the resistance they need in an optimum time period has more benefits than tiring them out with a long monotonous session.
Good training methodologies believe in training smart – keeping participants engaged with a diversity of techniques and focusing on intensity rather than duration.
Of course, another practical reason for this is that everyone has a busy schedule.
The longer the workouts, the more difficult it becomes to integrate them into your daily or weekly routine. One of the latest training systems that you can consider is the Steele Training System, the brainchild of Hayden Steele.
Hayden is a professional fitness trainer with multiple accreditation’s who began his career working with college-level athletes.
His training system is a perfect blend of smart training with high intensity, helping many clients achieve their fitness goals and maintain top physical well being.
Nutrition is the key to a successful fitness routine. Your diet is 80 percent of the effort so if you are eating the right stuff, in conjunction with your exercise routine, it will help you achieve your goals. The best training systems have a clear and specific focus on diet.
The guidance you get is not just about getting a list of things to eat (and not to eat).
You will gain a better understanding of how each component of your diet nourishes your muscles and adds to your ultimate goal. A good trainer will also use customized approaches, where your unique eating habits are analyzed and you get feedback that will help you improve your diet.
If you don’t change the way you eat, you will never achieve your desired results! Try eating foods that are high in protein like chicken and fish, along with high fiber foods like broccoli and spinach.
A Dynamic Training System
When deciding to choose an exercise program, go for one that is customizable according to your conditioning and requirements.
The training system will have to be a dynamic one, which follows your progress in strength and endurance.
With time you will gain more muscle and tenacity and the workouts you follow will have to keep giving the resistance that will help you continue your upward physical journey.
The worst thing you can do is to start a workout routine 7 days per week, 2 hours per day.
While it can be healthy, it is not maintainable long term. Start with a program that focuses hard on 3-4 days per week that will allow you to maintain your workouts while also letting your body recover on off days.
Learn More: How to Get the Most Out of Your Workouts
When Should You Workout?
When is the best time to exercise?
Is it better to do cardio in the morning or at night or is it better to build muscle during morning or evening workouts?
But not only professional sportsmen and sports fans try to figure out which time is best for sweating it out, today even science gets interested in these age-old questions.
Perhaps you’ll be surprised, but the researchers don`t reach the consensus and prove that both morning and evening workouts have their own benefits as well as pitfalls.
But, in most cases, finding the ideal part of the day to exercise depends not so much on the scientific researchers than on your individual energy level, motivation level and, of course, schedule. We all need to take care of our health and our bodies, and deciding when we can workout is a huge factor! In my opinion, creating an early morning exercise routine is your best option.
While you can find no definite answers as to when you should work out and what will work best for you, read some pros and cons of morning and evening workouts.
Morning Workouts: The Pros
There are a variety of benefits to working out in the morning.
Exercising in the morning before breakfast can help your body burn more calories throughout the day as a morning workout on an empty stomach gives your metabolism a great boost.
A recent study by Northumbria University proves that you can burn up to 20 percent more body fat by working out in the morning before your first meal. Doing a CrossFit workout in the morning will have your metabolism jacked up, and burning fat all day!
This type of training is commonly referred to as “fasted training,” and it is one of my favorite ways to burn fat while not loosing muscle mass.
However, I won’t go in a completely fasted state. If you are looking for an easy way to lose weight fast, fasted cardio should be your new best friend!
Morning training is not easy, but it improves your energy level and mental alertness for the rest of the day ahead.
Besides, after enough sleep, you’ll have more energy at the beginning of the day than the end to put into your workout.
A morning workout helps produce endorphins in the body, which will stimulate you and make you feel happier, calmer, and more positive. The sports scientist at Glasgow University found that the morning workouts enhance mood by 30 percent more than the evening workouts.
Your skin will be glowing throughout the day as a morning session in the gym will give your skin a natural flush and post-workout glow.
Early workouts help you sleep better at night because you are using your energy from the moment you get up.
See Also: Why Can’t I Sleep?
Morning Workouts: The Cons
Although there are a lot of benefits to working out in the morning, there are some downsides as well. Here are a few of the negative aspects of working out in the morning.
Exercising in the morning means that you need to wake up extra early (earlier than usual), if you don’t want to show up late for work. So if you`re not a morning person, this can be very, very difficult to build into a habit.
I know some people who will even wear their workout gear to bed; if it works for you, then by all means, do it. If you must have your obligatory cup of coffee in the morning, put it on a timer so it’s ready for you.
In the morning, you have higher chances of injury as your muscle and joints are stiffer.
Your body has just spent last few hours resting, and that’s why an intense workout in the morning needs more time to warm up.
Don’t forget- to avoid injuries, you have to find the best fitting and comfortable shoes. Pay attention to adidas torsion system running shoes. They ideally fit you for your daily cardio workouts.
Evening Workouts: The Pros
If you don’t think morning workouts are right for you, there are advantages of working out in the evening as well.
In the evening you can spend more quality time at the gym because you don’t have to think and worry about your work anymore.
Thus, you can allow having the extra warm-up time if you want, post-workout stretching and, of course, longer rest periods in between sets.
If you had a rough day, an evening workout can help you deal with stress and clear your mind of everything that took place during the day. Exercising in the evening can serve as a good transition period between being at work and coming home.
An evening workout allows you to have less stressful mornings because, firstly, you’ll have extra time to sleep and in addition, you shouldn’t worry about a packing change of clothes and showering fast at the gym.
Evening workouts are a great time for higher-intensity exercise as the human body automatically flexes in the evenings and requires less warm up.
A recent study showed that our muscle and joints are as much as 20 percent more flexible during the evening hours.
Evening Workouts: The Cons
Exercising late at night or just before you’re going to bed may energize you and make it difficult to fall asleep.
Some spontaneous plans like meeting with friends in the evening can make you miss your workout. By the way, after a long day, you may not feel as being ready to exercise it may be more tempting to spend your evening on the couch in front of the TV.
Safety issues and unpredictable weather conditions are the main causes of concern for evening workouts, especially if you walk or jog outdoors.
As you see, both morning and evening workouts have their benefits and negatives. It`s up to you to decide which one works better for you.
Easy Ways to Improve Your Current Workout Program
There are many ways in which an athlete can choose to improve their body, with some being more effective solutions than others.
The unique three tips outlined below are all excellent options for your workout routine that will help you become a better athlete sooner, rather than later!
Improve Your Functional Strength with the Single Leg Deadlift
For an athlete, not many exercises can compare to the effectiveness of the single leg deadlift. The single leg deadlift teaches strength on one leg, stability, proper movement ability, and a host of other incredible benefits!
The single leg deadlift is a compound weight training exercise because it involves multiple joints, and develops many muscle groups at the same time.
The single leg deadlift is not only safe and challenging, but also extremely beneficial for all athletes!
The single leg deadlift is a classic illustration of a deep hip movement, and is an excellent backbone to any athletes training routine.
If you discover that your balance is poor, and the exercise is too difficult for you to perform, you can try placing your free hand against the wall until when you’re comfortable with the exercise.
As you progress, gradually release yourself from the wall until you are strong enough to perform the exercise additional support.
Additional challenges for this movement include training with uneven weights, or performing the exercise from an elevated position! Both of these variations can make the movement much more difficult, believe me!
Compared with the conventional deadlift tor other bilateral deadlift options, by removing 50 percent of your normal stabilizing platform you dramatically increase the demand on multi-directional stability. Basically- it is much harder to control your body on one leg, than two!
Performing this exercise puts a strong magnifying glass effect on any energy leaks that are caused by movement deficits, muscle imbalances, and asymmetries.
All of these energy leaks not only drain muscular efficiency, but also increase the metabolic tag for applying force while lifting. Improving these weaknesses will simply make lifting heavier weights, easier!
If you can deadlift 400 lbs but are wobbling with 20-lbs dumbbells on the single leg deadlift; you definitely need to include more single leg exercises in to your normal workouts!
Challenge Yourself with Battle Rope Training
Battle rope training has been popular in the combat sports world for a while now, and people are finally starting to realize how useful it can be for general fitness lovers as well!
Battle ropes are awesome because with solely this exercise, you can achieve the same amount of results as with an hour of other exercises.
It’s really that good!
Along with this, despite the numerous benefits, it is quite easy to learn and almost everyone can use it because it is built in a way to allow you to build upon your own fitness level!
There are very few fitness routines that will enable you to work out all your muscle groups at the same time, but incorporating battle ropes in to your general workout makes this much easier than you ever could have thought!
While training with the battle rope, you stabilize your body with your core, you set your stance with your legs and glutes, you operate the ropes with your arms, shoulder and back, and you engage nearly every muscle in your entire body!
You can literally start your battle ropes training within 2 minutes of setting it up, and there is no special manual needed to help you install or use it. With battle ropes, you won’t have to spend much time at the gym to reach your highest level of fitness!
Training for 15 to 20 minutes is sufficient to provide you with an amazing cardiovascular and muscle building workout!
Take Steps to Sleep Better Every night
There are numerous ways to improve your sleep quality every night, and I won’t take the time to touch on them all. However, choosing the best mattress possible, taking a zinc or melatonin supplement, and drinking chamomile tea or other herbal teas are all excellent steps to quickly improve your sleep quality!
Using a memory foam pillow can also make a big impact for many people!
Also, try cutting down on caffeine. Drinking coffee or pre workout products is great for energy, but drinking yerba mate tea or another caffeinated tea instead can help you calm down at night easier.
Sleep is necessary for all your bodies recovery and muscle building process, and improving your sleep can make an enormous difference in your training.
Use these tips to improve your sleep, and your training, quick!
Concluding Thoughts – Which Workout Should You Do?
Regardless of which workout routine that you choose, the key is to focus and push yourself to 100% of your own physical capacity each workout! If you are working without intention, you will never get the results that you want!
Stay focused and committed to your goals, and use these tips to help choose the perfect workout routine for yourself!