Training routine is an exercise program that combines the five elements of fitness: aerobic or cardiovascular endurance, strength training, core exercises, balance training and flexibility/stretching. Creating a well-rounded program will lead to improved health and better results. A well-rounded program will also include a variety of exercises to target all muscle groups. The frequency of a workout and the muscle groups trained will depend on an individual’s fitness goals. Some people may prefer to train all muscle groups in a single workout while others may want to split the workout up by body part or even day of the week.
During the early stages of training, it’s best to stick with a simple routine to prevent injury. Many trainers will start their clients off with no weight or very light weight, and focus on proper form rather than speed. Having the right form will help to avoid poor posture and a potential to sustain injuries. Having the correct technique for each exercise is essential, especially when trying to isolate a specific muscle group. The key to isolating muscles is to count while lifting and lowering the weight, to help keep the movement smooth and not undercut by momentum or other forces such as gravity.
For beginners, one option is to train all muscle groups in a single, complete workout that usually lasts between 15 and 20 minutes. This type of routine is often used by people new to resistance training and it can be effective. In fact, Steele’s research found that most people increased their strength 30 to 50 percent in their first year of resistance training, using this approach.
More advanced exercisers, however, will likely want to train muscle groups over a longer period of time. One common method is the “bro split,” in which people train all major muscle groups three days a week, alternating between upper body (chest, shoulders and triceps) and lower body (legs, hips, hamstrings and calves).
In the second week of a program, it’s time to step things up a little, with a four-day training split. This routine trains two muscle groups per session, with a maximum of three sets for each exercise. This is generally considered the optimal volume for gaining muscle size, or hypertrophy.
The final week of a workout will be the most intense. This is when all of the muscles will be trained, with three sets each for each bodypart, and a minimum of nine total sets. As before, the key is to ensure that the body has plenty of rest between sessions; muscles need time to repair and grow after strenuous exercise. Ideally, a person should allow 48 hours to recover between each resistance training workout. This will not only enable muscle growth, but will also reduce the risk of injuries caused by putting too much stress on muscles, such as torn tendons or ligaments. If a muscle is not allowed to rest, the injury may be severe and could be permanent. Träningsrutin