DESIGN YOUR WORKOUT

ROUTINE

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DESIGN YOUR WORKOUT ROUTINE

One of the issues of most concern to the beginner is choosing the right exercises and

management in a program that allows you to achieve the objectives that have been marked.

If you go to a sports center would expect the professional who is in charge of the weight

room is sufficiently qualified to take on the responsibility of designing an exercise program

that allows us to optimize our time and effort. Experience shows us that it is not always so.

In some cases the monitor is limited to give a routine photocopied and superficially explain

the implementation of the different exercises.

In other cases the gym does not have monitors on staff and service offers personal trainers’

course charge for their services assuming an additional cost we cannot afford.

In other cases, the degree of care or supervision leaves much to be desired and can come

to feel really left to our own. In many cases, attending a gym ends by what he sees others

more experienced practitioners or as directed car train that journals offer.

As a teacher of courses fitness I have been shown that most of my students are people

who want to learn for the sole purpose of being self-sufficient because in their sports

centers do not find answers to your training problems or doubts in the field of food or dietary

supplementation.

This article will offer you the possibility of designing your own routines as the most common

conditions and will provide objective criteria to choose the most suitable for your purposes

and needs exercise.

Selection criteria of the exercises

From the point of view bodybuilder exercise effectiveness is judged by how fast stimulates

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muscle development. We must however distinguish between a novice and an experienced

bodybuilder.

The first is in the process of learning and must know and apply all the exercises in order to

master a wide range of performance techniques. Later it will focus on those that have

proven effective in stimulating maximum muscle hypertrophy.

The characteristics of a suitable exercise for the purpose are:

● Allow develop the maximum intensity index

● Allow maximum muscle location

● Allow maximum muscle congestion

● No cause injury

The first point relates to the need to maximally stimulate the muscle adaptation

mechanisms, ie, recruit the largest possible number of muscle fibers and subjected to a

sufficient degree of stress that compels hypertrophy. This is achieved by the maximum

weight handling.

If you desire further information I refer to the article on the intensity and published in our

magazine. The second point concerns the need to run the weight of the prime motor

primarily affects muscle.

This means that if we move a lot of weight but we do not indiscriminately achieve a good

effect of stimulation on the muscle you want to train.

The third point concerns the need to ensure that the muscle undergoes training is

conveniently irrigated in order to receive energy substrates necessary to develop a good

job, otherwise you become fatigued prematurely and will not reach a sufficient degree of

stimulation.

Finally, it is useless all this if we get injured and must leave temporarily or permanently

workouts. If we notice that an exercise causes some discomfort we must look if we are

running properly and if so we must decide if we should keep doing it or replace it with

another.

Determinants of the training program

When designing a training program must take into account our present reality and assess

the conditions under which we can meet the goals we have set. Here we discuss some of

the most important constraints to consider.

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The first conditioning routine is the time available for training. Training frequency is not

always set in ideal conditions and often what might be considered optimum cannot be

implemented due to lack of availability.

The time you can spend per session will determine the total series of exercises to perform

and the days that we can go to the gym will determine the frequency of training and

program structure.

The second constraint is the availability of materials on site. If our gym does not have

enough material, we will be conditional on choosing the exercises performed. If you train

at home and have a minimum of material, our achievements can be seriously limited.

The third constraint is the existence of injury or mechanical limitations that prevent us from

performing certain exercises. In some cases it will be convenient first checking for

functional recovery professional before designing our routine.

The fourth constraint is our level of training. If you are a beginner should start with simple

exercises and gradually move towards more complex or riskier exercises.

Once I made the program must take into account also that the effectiveness of an exercise

program does not rest solely on how right they are the choice of exercises, the distribution

of muscle groups or the execution order.

Also depends on a number of factors that probably may know but remember: a good diet,

discipline, perseverance, desire to excel, ability to detect errors and find effective solutions,

and of course, some athletic potential.

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Muscular distribution sessions

Here we offer a series of examples of routines that are designed based on the frequency

of weekly student attendance to the gym.

Routines 3 days

Routine A

● Day 1, 2, 3: Quadriceps, Femoral, Pectoral, Dorsal, Deltoid, Triceps, Biceps and Abs.

Routine applied every other day. If the routine is for a female, we can include training

Buttocks, Hips and adductors, may dispense with the arms if the student should not have

enough time. This routine is applicable to learners who cannot attend the gym more than

two or three days, which is quite common.

Ensures good working frequency but does not allow extensive work for each muscle. The

appropriate approach is to do one exercise for each muscle and about four or five series.

Routine B

● Day 1: Quadriceps, Femoral, Back, Biceps, Abs.

● Day 2: Chest, Deltoids, Triceps, Abs.

● Day 3: Repeat Day 1.

Next week:

● Day 1: Chest, Deltoids, Triceps, Abs.

● Day 2: Quadriceps, Femoral, Back, Biceps, Abs.

● Day 3: Repeat Day 1.

In this alternate routine, we divide the total into two groups of muscles that are happening.

The frequency is not bad and it offers the possibility to include more exercises per muscle.

You could set a fixed work order, so that a working group two days and the other just one.

This would apply to people who for a time practiced a sport and despite the elapsed idle

show, still, some muscle imbalance.

Routine C

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● Day 1: Quadriceps, Femoral, Twin, Pack Abs.

● Day 2: Dorsal, Pectoral, Trapeze.

● Day 3: Deltoid, Triceps, Biceps, Abs.

This routine carried on alternate days is designed for periods of rest or semi early season.

Maintains a moderately high intensity and full recovery and ensures that each muscle is

trained only once per week.

By focusing the work of several muscles in each session, you cannot develop a large

number of sets for each muscle. Therefore limit the number of series for seven or eight

large and small muscle four or five muscle.

Routines 4 days

Routine A

● Mon-Thurs: Quadriceps, Femoral, Back, Biceps, Abs.

● Tues-Fri: Chest, Deltoids, Trapezius, Triceps.

In this case the total of muscles is divided into two groups by training twice each week. It's

a classic routine that was used for volume periods. Its main drawback is the number of

muscles to be trained in each session, which prevents develop a high level of intensity.

At present little is used and its application should be limited to beginners. The number of

sets per muscle should be limited between five and six, otherwise the program is stretched

to unbearable limits.

There is the possibility of the routine triple double session or meeting, but still, the volume

of daily work is unnecessarily high and while sometime can offer some results eventually

produce physical and mental saturation.

Routine B

● Monday: Quadriceps, Femoral, Twin.

● Tuesday: Chest, Triceps, Abs.

● Thursday: Back, Biceps, Twin.

● Sunday: Deltoid, Trapezius, Abs.

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This routine is today one of the most used since it allows a job of high intensity and good

recovery. It is in line with the latest trends in training, who are inclined to train each muscle

once every six or seven days. It is ideal to apply double session.

Routines 5 days

Routine A

● Day 1: Quadriceps, Femoral, Twin, Dorsal.

● Day 2: Chest, Deltoids, Triceps.

● Day 3: Back, Biceps, Abs.

● Day 4: Chest, Deltoids, Triceps.

● Day 5: Quadriceps, Femoral, Twin, Biceps, Abs.

Classic five-day routine applied by advanced bodybuilders in periods of volume and its use

is currently restricted to beginners.

Not allowing a high intensity of work unless it is done in a double session and even then,

the daily training volume is too high. Every muscle workouts are happening in the

established order.

Routine B

● Day 1: Quadriceps, Femoral, Twin, Back, Biceps.

● Day 2: Chest, Deltoids, Triceps, Abs.

● Day 3: Day 1 is repeated.

● Day 4: Day 2 is repeated.

● Day 5: Repeat day 1.

Routine for beginners who can go to the gym every day. Of identical structure than the

three-day routine B but with a higher frequency of training.

Routine C

● Day 1: Quadriceps, Femoral, Twin, Pack Abs.

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● Day 2: Pectoral, Dorsal.

● Day 3: Deltoid, Trapezius, Triceps, Biceps.

● Day 4: Day 1 is repeated.

● Day 5: Day 2 were repeated.

One of the routines used in more recent times and even today is little used by bodybuilders.

If done split session, allows a high level of intensity and ensures a good recovery. The work

of each group is happening in the order until the five days of training. After two days off you

start with the corresponding group. This means that muscles trained there once in a week,

which ensures full recovery.

Routine D

● Day 1: Quadriceps, Femoral, Abdominal.

● Day 2: Chest, Twin.

● Day 3: Back, Biceps, Abs.

● Day 4: Deltoid, Trapezius, Triceps.

● Day 5: Repeat day 1.

Routine similar to above but with a lower frequency of training features.

Routine E

● Day 1: Quadriceps, Femoral.

● Day 2: Chest, Twin.

● Day 3: Back, Abs.

● Day 4: Deltoid, Trapezius.

● Day 5: Triceps, Biceps, Abs.

Routine widely used by bodybuilders who need a lot of recovery due to the intensity with

which you train and who suffer daily wear developing employment or other activities.

Routines 6 days

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Routine A

● Mon-Thurs: Quadriceps, Femoral, Twin.

● Tues-Fri: Chest, Back, Abs.

● Wednesday-Sunday: Deltoid, Triceps, Biceps.

Formerly used in competitive periods when the bodybuilder believed that the increase in

training frequency favored muscle definition, which over time has shown that it is not true.

Routine B

● Group 1: Quadriceps, Femoral, Twin, Pack Abs.

● Group 2: Chest, Triceps.

● Group 3: Back, Biceps, Abs.

● Group 4: Deltoid, Trapezius.

Routine that allows a high level of intensity and excellent recovery. Similar to the routine of

four groups in five days but with one day of rest.

Routine 3 days and one day of rest

● Group 1: Quadriceps, Femoral, Twin, Pack Abs.

● Group 2: Pectoral, Dorsal.

● Group 3: Deltoid, Trapezius, Triceps, Biceps.

The appearance of this routine was a small revolution in the sense that it provided rest

periods conditioned by the weekly calendar and holidays established there.

The ability to train on Sundays and holidays, which until recently was not feasible due to

political gyms, bodybuilder allowed absolute freedom to set the frequency of training

considered most appropriate to your needs.

Routine 4 days and one day of rest

● Group 1: Quadriceps, Femoral, Abdominal.

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● Group 2: Pectoral, Twin.

● Group 3: Back, Biceps, Abs.

● Group 4: Deltoid, Trapezius, Triceps.

This routine was a step forward in the idea that training could not be productive without

adequate recovery. The idea that "more is better" gave way to "most intense is better, but

always my recovery."

The last step in the direction marked by the training philosophy constitutes the routine

without a fixed or predetermined. This means that the bodybuilder rests simply when you

think you need. For example, you can train based on a structure of four groups with the

following development:

● Day 1: Quadriceps, Femoral

● Day 2: Rest

● Day 3: Pectoral, Twin, Pack Abs

● Day 4: Back, Biceps

● Day 5: Rest

● Day 6: Deltoid, Trapezius, Triceps

● Day 7: Quadriceps, Femoral, Abdominal

● Day 8: Rest

● Day 9: Pectoral, Twin

● Day 10: Back, Biceps, Abs

● Day 11: Deltoid, Trapezius, Triceps

● Day 12: Rest

As we see a regular basis is not followed and rest periods are set according to the needs

of the builder, there may be periods of training one day, rest the next, or periods of three

days with one day off or if required two off.

We believe that this structure is the most reasonable and the most appropriate since it

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leaves absolute freedom to work periods and recovery, but in the hands of a little mature

bodybuilder (little connoisseur himself, undisciplined, fickle, unreflective, little motivated ...)

can be converted into an anarchic system unable to deliver results.

Well, here are some examples of how to design your routine. I hope you will provide

guidance and with the information we publish, may be able to move forward on the difficult

road of training and get your efforts will be rewarded with success.

● The High Performance Handbook creates a customized

workout routine based on you.