Here's how to create the most effective workout routine to get maximum results.
How many times have you gone into the gym and not had a plan in front of you? You end up walking around doing random stuff and wonder why you're not making progress.
Take on board my advice given in this blog post you will be able to set up the foundations of your workout programme and design your routine.
Let's start this of by going over one of the most overlooked parts of your workout.
Warm Up
Make sure you are warming up properly by following the RAMP protocol:
RAISE
Aim to raise the heart rate to increase blood flow and increase body temperature.
ACTIVATE
Look to activate the muscles you are about to use in your workout.
MOBILITY
Mobilise the joints you are about to use in your workout.
POTENTIATE
Finally, aim to get fired up for your workout!
Make the exercises specific to workout you're about to do. For example you wouldn't focus on warming up the upper body if you're about to go into a lower body workout. Use this time to prepare the body and mind for the workout you're about to do.
Main Focus
The main part of your workout should be focused on the most effective compound movements that work multiple muscle groups.
Compound movements require the most energy to perform as they are working multiple muscle groups and require multiple joints to be working to perform the exercise. Example compound exercises are as follows: Snatches, clean, squats, deadlifts, pressing and rowing movements.
On the other hand we have isolation exercises that use a single joint and generally work a single muscle group. Such as bicep curls, triceps extensions, leg extensions and leg curls etc.
Therefore, as the demand is higher with compound movements the results are greater.
Accessory
Following on from the main focus we're on accessory movements. The purpose here will be to overload a muscle group to induce metabolic damage which in turn can help with improving muscle growth, muscle endurance, and strength. Furthermore, you should be aiming to work on your weaknesses and improve imbalances.
This part of your workout can include both compound and isolation exercises. The only difference here is that ideally these exercises won't be as physically and technically demanding as free weight compound exercises, which will be done at he start of your workout when your energy is at the highest.
In this section generally speaking, lighter load free weight exercises, resistance machine, cable machine, and body weight exercises will be done in this section.
Finisher
Now is the time to finish your workout and end it on a high!
You can set up a circuit incorporating a few exercises to blast a muscle group or blitz your cardiovascular system.
You could finish on a quick circuit on the abs, blast the arms with supersets, or blitz the body with a fully body blast.
This will exhaust the last bit of energy you have remaining and can be a good way to hit an area that didn't get so much focus in your workout or to work on improving your fitness.
Cool Down
Take 5-10 minutes to cool down, stretch out your body, breathe and relax.
Focus on the areas that you worked on the most during your workout.
Following from your workout ensure you refuel with a high protein meal, healthy balanced meal.
Thank you for the taking time to read this post. If you liked it please share it online or with a friend.
Andy.
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