It seems like we get questions from our readers everyday asking how to create their own workout plan. Here are some simple rules and tips for creating a workout plan that will help you get closer to your goals.
Think about your goals.
Are you interested in adding muscle?
Consider a plan with increased weight, less cardio and more rest between muscle groups.
Want to lean out?
Continue lifting weights, increase reps and increase cardiovascular exercise.
Determine how/where you will workout.
- Do you have access to a gym? If so, what equipment is available?
- Will you workout outside? What routes can you use for cardio? Is there a park with pull up bars, benches and stairs?
- Can you workout at home? What equipment do you have/need? Will you use any DVDs?
Follow these simple guidelines:
1. Work All Muscle Groups at least once per week - Think one group per day or group them together (for example - chest/back, legs, bis/tris OR chest/tris, back/bis, upper legs, calves/abs)
2. Do NOT work the same muscle group the following day - If you worked legs one day, do not follow it with an additional leg workout - your muscles need rest!!
3. Incorporate more challenging cardio on non-leg days - Use those days to your advantage and save your energy for lifting heavy on legs.
4. Alter exercises every 4 weeks - Muscles have memory. They also get adapt well to the "work" that you are subjecting them to - keep them guessing by changing up your exercises and routine every 4 weeks.
Remember - it takes time to produce results. Don't be afraid to try new things and determine what works best for you. You and your body are unique - what works for one of your friends may not work for you.
Try one of our workout plans here - we take the guesswork out of it!