We’ve all heard that in order to get the most out of your workouts, they should be anything but ‘routine’. Varying your workouts by trying new exercises, varying sets and reps, increasing and decreasing rest periods and intensity are all great was to do this.
So what if you’re like me? Lack of time to research, plan and tweak new workout sessions used to be my largest hurdle for making new strides in personal fitness. So I wanted to share exactly how I do accomplish this, and I think it’s worth a look for anyone who feels like they’re own workouts are getting stagnant. Yeah, you know who you are… doing the same routines daily for months isn’t working. I did that for almost two years with no results or reward. I want to state up front that there are a myriad of ways to effectively train your body and create an effective workout. This is just one way I’ve found to be effective for myself.
First things first, I’m at the gym by 6am to get my training in before work. I’m in no shape to be dreaming up new routines. So yes, in order to follow what I’m going to tell you here you will need to put in some hours on a Sunday or a slow day to plan ahead. What I do is I plan workouts on a two week rotation. I go to the gym usually 6 days a week. So basically up front you’ll plan 12 days of workouts (6 days x 2 weeks). Now if you go to the gym 3 or 4 days a week you only have to plan 6-8 days worth. The key is to I rotate through this routine for up to three months – and probably even longer. If you do a great job of researching new exercises and don’t repeat any, you’ll only really be doing the same exercise twice a month! Sounds like it’s worth a day or two or up front planning right?
The picture I posted is my current workout routine – and due to an injury I haven’t really been able complete it a month straight – but I’ll post any updates in how effect it is over the next few months. I should note as well that I do some outdoor runs around 3 times a week on top of this (hence the early morning workout sessions). I choose 2 muscle groups per session, 5 exercises each. The sets and reps vary.
I know I’m shorting you on some of the details – if you want to know more about my regimen, please comment below!
Self promotion alert: This workout will perfectly align itself with a TrainRite logbook. Get one, try it out. I can’t stress enough how taking the time to plan out your fitness activities has been the key to my own results.
Get your logbooks here: