There are so many workout routines out there that it's easy to
get confused. It's better to stick to workout routines that are easy to
follow.
Some people might say this approach won't confuse your muscles enough, but that's not the case. If you stick to a workout routine for six weeks, your muscles still haven't developed enough muscle memory to cost you anything in the strength department. It's also good to use a set routine every six weeks because it helps build some core strength.
If you're looking to build strength and/or cardio, it's certainly recommended that you use workout routines that are easy to follow. The first workout routine that will benefit you in all areas if you can maintain a well-balanced diet is pyramiding.
For this pyramiding workout, your week will look like this: Chest, Off, Back/Shoulders, Off, Biceps/Triceps, Legs, Off. Make sure you start on a Monday. That has been proven to be the best day to start a new workout program. You also might notice that back and shoulders and biceps and triceps are together. Usually, you would do back and biceps and chest and triceps together, and shoulders on their own. The reason it's set up this way is so when you go into the regular routine after establishing some core strength, your muscles will be more in shock, which will in turn help you gain strength faster.
For a pyramiding workout, stick to the basic exercises and make it a workout routine that is easy to follow. Do four sets for each exercise and increase the weight and decrease the repetitions each time. For chest: bench press, flys, and push-ups (use books in backpack to increase weight). For back: pull-downs, seated rows, and upright rows. For shoulders: military press, shrugs, front raises, and lateral raises. For Biceps: curls, hammer curls, concentration curls, and reverse curls. For triceps: overheads, skull crushers, and kickbacks. For legs, you can vary your workout based on the machines available, but squats are absolutely necessary.
You also must jog/run for 15 minutes prior to workout. This will be good for your heart, endurance, loosening your body up, and warming up your muscles. In some cases, it will also give you some fatigue. If that's the case, don't worry, that's a good thing. If your muscles are used to working out when fatigued, then on the day you're going for your 1-rep max and you're well rested, you'll be pleasantly surprised.
Another one of the workout routines that is easy to follow is the superset workout. As with the last workout, make sure you warm-up with at least fifteen minutes of cardio. You can stick to the same daily routine; the only difference will be that instead of resting between exercises, you will immediately be doing a different exercise. This will force your muscles to work while fatigued, which will build strength. Consider switching to supersets after six weeks of pyramiding.
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Some people might say this approach won't confuse your muscles enough, but that's not the case. If you stick to a workout routine for six weeks, your muscles still haven't developed enough muscle memory to cost you anything in the strength department. It's also good to use a set routine every six weeks because it helps build some core strength.
If you're looking to build strength and/or cardio, it's certainly recommended that you use workout routines that are easy to follow. The first workout routine that will benefit you in all areas if you can maintain a well-balanced diet is pyramiding.
For this pyramiding workout, your week will look like this: Chest, Off, Back/Shoulders, Off, Biceps/Triceps, Legs, Off. Make sure you start on a Monday. That has been proven to be the best day to start a new workout program. You also might notice that back and shoulders and biceps and triceps are together. Usually, you would do back and biceps and chest and triceps together, and shoulders on their own. The reason it's set up this way is so when you go into the regular routine after establishing some core strength, your muscles will be more in shock, which will in turn help you gain strength faster.
For a pyramiding workout, stick to the basic exercises and make it a workout routine that is easy to follow. Do four sets for each exercise and increase the weight and decrease the repetitions each time. For chest: bench press, flys, and push-ups (use books in backpack to increase weight). For back: pull-downs, seated rows, and upright rows. For shoulders: military press, shrugs, front raises, and lateral raises. For Biceps: curls, hammer curls, concentration curls, and reverse curls. For triceps: overheads, skull crushers, and kickbacks. For legs, you can vary your workout based on the machines available, but squats are absolutely necessary.
You also must jog/run for 15 minutes prior to workout. This will be good for your heart, endurance, loosening your body up, and warming up your muscles. In some cases, it will also give you some fatigue. If that's the case, don't worry, that's a good thing. If your muscles are used to working out when fatigued, then on the day you're going for your 1-rep max and you're well rested, you'll be pleasantly surprised.
Another one of the workout routines that is easy to follow is the superset workout. As with the last workout, make sure you warm-up with at least fifteen minutes of cardio. You can stick to the same daily routine; the only difference will be that instead of resting between exercises, you will immediately be doing a different exercise. This will force your muscles to work while fatigued, which will build strength. Consider switching to supersets after six weeks of pyramiding.