Most men who sign up for fitness programs, whether to cut down on their weight or build muscles have one thing in common. They don’t know where to start and that is where this article comes in handy.
Suppose you have no time to visit the gym or the gym is rather crowded, so you decide to set up a home workout routine. Where do you start?
Whether you want to be just fit or build muscles, fitness experts recommend that you commit to a particular workout routine subject to your goal.
More: 8 Anti-Aging Workouts Routine.
The problem with most men, who want to start fitness or muscle building training, is setting up a deadline upon which to achieve their objective.
For instance, ‘I want to lose 5 pounds in 6 weeks; I want to lose belly fat in 3 months.’ It doesn’t work like that.
What you should do is to set up a daily workout time frame, say 1 to 2 hours whether in the morning or evening. It’s even easier when you adopt the routine as part of your lifestyle.
Once you have established a suitable workout session in your day, commit to this guide to achieve a particular body avatar of your dream.
1. Have an Objective
Everyone has a reason for joining a body training program. Therefore, determine what you want to achieve with this exercise.
It is your objective that specifies the kind of workout routine you will need. Different body parts require different muscle training and stress subjection otherwise you might end up with a lifetime injury if you train blindly.
If your goal is to work on your whole body, vision in your mind the kind of body you want to build with the routine.
If your interest is in a specific part of the body, picture anyone with such kind of characteristic body part to accentuate your objective.
It’s obvious your mind will wander about some celebrity with a body structure akin to your liking, say the arms of Chris Hemsworth, or Hugh Jackman.
Visioning the kind of body structure you want is more of a motivation to your goal. Therefore, focus on that one particular person with the body frame you want and get inspired to get on your feet and flex those muscles.
2. Workout Frequency
Workout programs require an obsequious mindset. Self-discipline is very important while committing to a training program if you want substantial results. It is your level of commitment that will deliver results.
Some people exercise daily and others have specific days of training. Notwithstanding, it is advisable for a beginner to have some resting days in their workout schedule because the body needs it to readjust.
Therefore, you need to be very specific on the days when you workout and the days you rest and adhere to it.
Tumminello, an expert in body fitness advises that if your schedule conditions you to work three times or less in a week, you will need to conduct a full-body workout or compound workout.
On the other hand, if you are training four times or more in a week, it will be very effective to conduct isolation work out or training specific body parts.
If you have to perform an isolation workout, a physiologist in muscles training, Peter Mc Call, suggests that you divide your body parts training days with respect to your body parts movement.
We have an upper-body workout day where your main focus is the upper body pushups and pull-ups. There is also the hip movement day when you can perform the hip thrust and squats.
Whatever the case, the point is to have an interval of resting to relax your muscles and to avoid high-intensity workouts daily on the same body parts.
3. Set up the Workout Plan
Your workout plan should be balanced to ensure that your body parts are subjected to an equal amount of strain. This brings us to the number of sets and reps you will perform on each exercise.
A workout plan has different frequencies of reps and sets performed to obtain two specific results in retrospect to the frequency; strength and muscle size.
For someone looking for strength, a combination that constitutes low-reps and high-set is recommendable.
For instance, bench pressing for six sets of three to five reps. Otherwise, if you are looking for muscle gain, three sets of 10 to 12 reps are rather productive.
Moreover, note that the reps per set are always indirectly proportional to the load you carry. In a nutshell, whenever you reduce the number of reps per set, ensure you increase the load you are lifting.
While at it, a 40 to 60 seconds interval of resting would be necessary for muscle rest, heart rate, and calorie burn.
Make sure your workout plan is flexible enough to allow you to switch things up periodically. The body is adaptive but rather gradually. Therefore, whatever training exercise your body parts are subjected to, it will take 12 to 14 weeks for the body to get used to it.
But for effective results, you need to change the routine after an average of 8 to 10 weeks to avoid plateauing according to McCall.
It doesn’t mean you have to dispose of your routine but repeat the same routine with different sets of equipment and a new scheme of sets and reps.
Conclusion
If you are having a problem with your workout routine, this guide will help you develop and maintain a workout routine that will deliver remarkable results.
Here is a step-by-step workout routine guide I found from Healthline.
Just remember, you need to push yourself to be consistent with your workout routine because without consistency achieving the best result is not realistic.
Lastly, I hope you find this article helpful, if you do, make sure to subscribe to our email newsletter to never miss new tips and hacks to stay fresh and healthy.
