first_imgBY EMMET RUSHE: One of the most common questions that I get asked within the fitness community and by gym goers is; ‘What is the Best programme?’ When you get to a level where you are comfortable with free weights and finally decide to try a program for the first time, most people will turn to fitness magazines or You Tube or their favourite bodybuilder for ideas.The problem with most of these is they are not suitable for you. If you have just reached a level where you are comfortable with free weights, most of the programs that you will come across are either;1: Too advanced.2: Too complicated.3: Complete Rubbish.The program doesn’t have to be complicated, overly advanced and it should target the full body over the week.Just know that the body-part split-days that is the norm in gyms is not ideal. These types of splits; arm day, leg day, chest day etc., were championed by bodybuilders and have been shown to be inferior to splits that work body parts 2-3 times per week.When starting with free weights, it is important to start with a proper foundation.This should be based on large muscle groups and each exercise should work more than one muscle per time…….say what now???Don’t worry; I am going to lay down a few ways for even the newest member of a gym to get started.Everyone has body parts that they want to focus on.For men, it is usually chest and biceps.For women, it is usually arms, hips and thighs. When people dip their toes into the weight training waters, these parts are what most beginners usually work on and they end up neglecting everything else.I advise new gym-users to work on the full body and do it 2-3 days per week……..Yep! 2-3 days per week!The way it works is as follows.A session should include:one exercise for the Quads (front of the thighs)one exercise for the Hamstrings(back of the thighs),one for the Back,one for the Chest/Shouldersone Scapular prehabone for the Core.Altogether this gives us 6 exercises to put together to make up a full routine.The way that you progress this will be through manipulating sets and reps.At the start, the program can be an upper/lower split and this would progress each week as an;A-B-A, B-A-B style of progression. So it would go;Week 1:Workout 1 – Workout 2 – Workout 1Week 2:Workout 2 – Workout 1 – Workout 2This can be progressed to an Upper/Lower/Full body routine later on.At the start I like to go with the Upper/Lower style of programming as it gives the person less exercises to remember.The exercises will also be in an 1A, 1B – 2A, 2B etc.What this means is that when you do your first exercise (A1), after you rest, you do your second exercise (A2).This continues for the number of required sets and then you move to your B1-B2 exercises.The reason for this is longer rest periods between exercises and you also save time in your session.Workout 1:1A) Bilateral Hip Dominant (Deadlift)1B) Vertical Row (Lat Pulldown)2A) Split Stance (Split Squat)2B) Horizontal Press (Incline Bench Press)3A) Scapular Prehab (Prone ‘T’)3B) Core (Plank)Workout 2:1A) Quad Dominant (Goblet Squat)1B) Horizontal Row (Seated Cable Row)2A) Single Leg (Step Up)2B) Vertical Press (Shoulder Press)3A) Scapular Prehab (Face Pull)3B) Core (Side Plank)The actual exercises that you choose should depend on your level of experience with them.They can be regressed or progressed as needed; it doesn’t really matter so long as you are working the required body part.This type of programming allows you to work each body part 2-3 times per week depending on the body part.Some are worked each session as they are stabilizing or supplemental in other exercises.As for rest, reps and sets; for starting out I would work around 3 sets for each exercise.For the larger muscle groups (1A-1B) I would use 90-120 sec rest, for the others 60-90 seconds, depending on how you recover is plenty.For reps you can work between the 8-12 rep range.Start lower with the larger muscle groups and work slightly higher with the others.This can be adjusted weekly, Bi weekly, monthly, every 6 weeks, however you need.Just know that there is no ‘best’ way to do this, if you find that you are getting progress, stick with it and then change it when this slows.As with any program, please ensure that you have a qualified person show you the proper technique for each exercise.If you have any question on starting weight training or for getting a tailored program based on your starting point, contact me through the link below.#TrainSmarthttps://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE: HOW TO WRITE YOUR OWN WORK-OUT PLAN was last modified: August 10th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushefitness columnhow to writeplanwork out planlast_img

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