Whatever is your reason, looking for something new regarding your training program is quite understandable. Trying new exercises keeps your body challenged and help to build muscle continuously. You will find a lot of examples of free workout routine and all of them would claim to be the most effective for you. Some of them may indeed do so, while others are nothing else than a bunch of movements aleatory mixed. So don is surprised if no results are seen even the effort you put into a workout is high.
Free Workout Routine
The secret of an effective free workout consists of knowing its basic elements and stacking them properly. Don’t just blindly follow a popular exercise program declared very useful by others bodybuilders. We are different, our bodies react differently to the same stimulus and not always what is great for others can be the same for you. Experiment, try new things all the time until you find what really works for you.
Three basic factors have to be taken into consideration when designing a free workout routine: number of the training session, muscle groups to be worked out and types of exercises. The more properly you combine these elements, the greater the chances to succeed in achieving your goal.
The number of Training per Week is Tremendously Important.
You can go with 5, 3 or 2 weekly training session but you have to be aware of how to choose the split the best fit your needs. Training in the gym 5 times a week is very demanding and is not for beginners or amateurs. Pro bodybuilders follow such a routine but they exactly know what they are doing. Unless you are an experienced bodybuilder looking to participate in the competition, this is not what you need. You just don’t recover after every workout. And as you know, muscle grow during rest time and not while lifting weights. Therefore, soon you may end up overtrained or even injured.
Hitting the gym 3 times a week is a quite better decision and common for most of the bodybuilders. You manage to recover after each training session and work different muscles in every other day. Workouts are short and at on day off between them is ensured. However being in the gym two times a week is considered the best routine to follow. Training is longer, but you have 2-3 rest time days between them.
Pair Muscle Workout Routine for Better Results
The largest muscle groups are chest, back, and legs. Only one big muscle has to be worked out during each training session to allow them to recover the time between in. Since you train two times per week mix one big muscle with secondary ones like back and biceps or chest and triceps.
Training a big muscle involves in work other small muscle groups so that they are already warmed up and their training will be more efficient. The smaller is the muscle, the less time it needs for recovery and vice versa for big muscle. That’s why you need a 2-3 off days between putting stress again on biggest muscle while smallest muscle can be training even each day.
Compound exercises cover all group of muscles, that’s why they are the best to include in a 2 or 3 times per week training routine. Contrary to this, isolation movements are best in case of 5 training days in a raw.
To work out all muscle groups, free weights exercises is what you need. Not that machine movements are bad, but they are less effective and train just small muscles. The common belief is that free weight exercises help to build muscle faster. It’s true but they also carry a higher risk of injury.
From this point of view, the machine is safer, as they guide you through the whole movement. Try both of them and decide which one you would like to follow. Just keep in mind that machine exercises are complementary, while free weights are considered the base.
Who said that coming up with your own workout program is difficult? Not, it isn’t. And you are advised to set one if you have already some experience in the gym and want to discover what works best for you.