Guide to Creating Your Own Fitness Workouts

You do not need a degree in anatomy and biomechanics to create your own fitness or bodybuilding workout. It needs to be stressed however that there are countless variables that need to account for your specific body, your goals, schedule, lifestyle, including your preferences, your training experience, and many more.

Within that selection of specific movements to accommodate or help you reach your training objectives there are many moving parts. The rep schemes you choose, the intensity you train with, the volume used, and the frequency you train with, will all be important factors in getting the results you're looking for.

The options or training objectives could be anything from fitness to building muscle and/or strength, or improving athletic performance and losing fat. Push Pull Legs training has been done since the turn of the century, and for a very good reason: it works, and it makes biomechanical sense.

Over the last 20 years a lot of research now conclusively demonstrates that your training volume and your training intensity is a lot more important than your training frequency. This means that if you hit every muscle group with correct reps and weight every week, it doesn't matter whether you do it in three workouts or one workout.

Any good training routine needs to include both cardiovascular and resistance training. Before selecting the movements/exercises you want to do or the sets and rep routine you select, you first need to plan what type of workout you will be doing each day.

As mentioned above the options are endless, we have selected two very common splits training three times a week and four times a week. Before choosing movements/exercises and the sets and rep cycle you're going to do, you first need to know what type of exercise for that day. Below is the accepted application in a workout schedule that proves to be the most effective.

Training Three Times A Week

Day 1: Pushing movements; chest, shoulders, and triceps
Day 2: Pulling movements; back and biceps
Day 3: Legs

Training Four Times A Week

Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Shoulders
Day4: Legs

Training 5 Times A Week

Day 1: Chest
Day 2: Back
Day 3: Arms
Day 4: Shoulders
Day 5: Legs

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