How To Write Your Own Exercise Plan (part 2 of 3)
Welcome to part 2 of my how to write your own exercise plan blog series.
If you haven't checked out part 1 yet, make sure you do as, especially in this series, you need to do each task in order to make sure you come up with a suitable and effective plan!
You can check out part 1 here -
Once you have checked out part 1, you can move on to part 2.
4. Pick Your Focus Area
This is closely linked with point 3, and something you definitely want to consider when writing your split.
If you have a particular area you want to target, especially if it is to grow muscle, rather than lose body fat, then you will need to target it more.
*Note - you can't spot train for fat loss
You can however spot train for muscle gains. So if you want to build your glutes, make sure you make them the focus of your workouts.
If you are like me and can only manage mostly full body workouts, then make the area you want to work on the bulk of your programming and then spend smaller amounts of time on other muscle groups.
Also, to save time, choose compound lifts that recruit more muscles for maximum bang for your buck. Not only will this allow you to train more muscle groups, but because of the extra energy your body exerts you will also maximise your calorie burn.
5. High Rep Low Weight v Low Rep High Weight
You will often hear differing opinions on whether you should do high rep low weight or low rep high weight.
Both are effective, and I believe that a good program includes both.
Personally I do compound lifts like deadlifts, weighted glute bridges etc as high weight low reps, and more isolated movements as higher rep low weight.
But they both do have merit, and they both contribute to a well rounded exercise routine.
If your goal however is to get stronger, then you can't beat high weight low rep though.
It's a myth that doing high reps with low weight will "tone" while low reps with high weight will build muscle. Both will help you build muscle, and as long as you are pushing yourself, either way will effectively help you burn unwanted body fat.
6. Plan For Time Under Tension
Rushing through your sets is a waste of time.
Moving slowly through your reps, ie. creating time under tension, will create more change and help you fatigue your muscles faster.
If your goal is for strength or for aesthetics (ie. muscle tone, fat loss, muscle gain) then making sure you utilise time under tension will help you create results faster.
Using a five count, especially on the eccentric movement, can help slow down the movement and create faster change.
Eccentric training focuses on slowing down the elongation of the muscle process in order to challenge the muscles, which can lead to stronger muscles, faster muscle repair and increased metabolic rate (which means faster fat loss 😉).
For eg. when you are doing a bicep curl, when you are lowering the weight downward, do it slowly to create time under tension on the eccentric movement.
I hope you have enjoyed these tips, part 3 will be live on Friday!
If you have any questions, feel free to ask them in the comments below... or in the Facebook group.
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