Most people have no clue where to start when trying to create a workout. Those that have some idea how to do it, try to over complicate it. It really is simple, you need to understand a few basics.
Come get an inside look at the simplest way to create a workout.
To create a workout you just need to understand a few basic principles. It’s much like creating a recipe. You add the main movements, add a dash of fun, and you’re good to go.
The Order to Create a Workout
The order to a workout is based on energy requirement, balance, and fatigue. The simplest way has a few basic components and you can just plug in what you want to work on.
- Power is the product of force and speed. In strength training this is typically a full body movement which requires a lot of muscle groups, energy, and coordination. This is why it comes first, always. Repetition range is 3-5, more than this and form will suffer leading to possible injury.
- Strength movements recruit large muscle groups and require quite a bit of energy to lift a heavy weight. Repetitions for a typical workout will range from 4-8 depending on how heavy you go with it.
- Hypertrophy (aka muscle growth) movements are typically the same as strength movements, but you’ll perform them for more repetitions with lighter weight. Just concentrate on moving the weight faster while maintaining proper form. Repetition range is typically 8-12.
- Endurance movements are you’re accessory and core movements. They use smaller movements and are performed when you’re muscles are getting fatigued. They don’t require as much muscular coordination, but the tax the energy systems which is why they come last. Repetition range is 12-20, but with light weight if any.
The Movements to Create a Workout
This is were balance comes into play for a full body workout. Just determine which movements you want to go into each order segment to plug and play.
A key to creating a balanced workout is pairing lower and upper body movements. This not only provides a small rest period, but also allows the other portions of the body to process lactate as a fuel source.
- Full Body
- These are power movements that require muscular coordination and high energy. Examples include any variation of plyometrics, cleans, snatches, and jerks. In some cases plyometrics can be paired with strength movements, but this is usually in training for performance enhancement.
- Hips Extend
- These are hip dominant lifts which can be used for strength or hypertrophy. Examples include deadlift, Romanian deadlift, good mornings, and hip thrust.
- Knees Bend
- These are knee dominant lifts which can be used for strength or hypertrophy. Examples include squats and lunges.
- Upper Body Push
- These movements include anything in which the weight is moving away from the body. For example a push press or bench press variation.
- Upper Body Pull
- These movement include anything in which the weight is moving toward the body. For example a pull up or row variation.
- Upper and lower body movements that use smaller muscle groups. Typically these movements can be performed unilaterally or even on a machine. Examples include lateral raises, biceps curls, and leg extensions.
- Movements that work on core endurance such as planks, Roman chair, Russian twists, etc.
So there is the simplest way to create a workout for your full body. This system works well for those that are working out 2-3 days per week while increasing overall strength and hypertrophy.
There are of course a few other variables which come in to play for certain goals, but for most people this will work well.
I’d love to hear if you have any questions in the comments below. Do you have a specific way that you write your programs?