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
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!