Rules… As parents we are famous for them. As kids we hated them. Young and old, we all need structure in our lives simply because it works.
When it comes to designing your own workout routine, don’t get paralysis by analysis by the 1,950,000 results looking back at you from Google.
..and please don’t try to follow some of the marathon bodybuilding workouts from the muscles mags on your local newsstand unless you want to break your body down instead of build it up.
No cookie cutter workout program works best for everybody, but most fitness experts would agree on what makes up a well balanced workout for us regular guys with real life responsibilities.
So here are 6 Rules for a Perfect Workout to build real-man muscle, burn off that gut, and say good-bye to those aches and pains once and for all.
Rule 1: Dynamic Warmup
Ex. (Bodyweight Squats, Pushups, Lunges)
Starting off the workout with a Dynamic warmup instead of stretching, increases body temperature and wakes up your nervous system by moving your body’s major muscles in a natural range of motion
Rule 2: Compound multi-joint exercise
Ex.(Squats, Deadlifts, Bench Press, Chinups)
Including a compound exercise first in your exercise routine trains all major muscles and by working in a lower rep range you build strength AND muscle right from the start.
Rule 3: Upper Body Antagonistic Superset
Ex. (BB or DB Chest Press & BB or DB Row)
Then by pairing opposing muscles groups in a superset fashion but in a slightly higher rep range you save time and keep your heart rate elevated to build muscle and burn fat faster.
Rule 4: Lower Body Single Leg Movement
Ex.(Lunges, Steps Ups, Single Leg Squats)
By including a single leg movement you help correct any lower body imbalances and work some inactive muscles like the glutes and lower back which build functional strength you can use in everyday life.
Rule 5: Abdominal Movement
Ex. (Planks, Mountain Climbers, Ab Wheel Rollout)
Training your abs the way they are meant to function by stabilizing your spine and preventing rotation will give you rock hard abs that do more than look good on the beach.
Rule 6: Cooldown: Static Stretching
Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)
Ending your workout with static stretching relaxes your mind as well as your muscles by decreasing your heart rate and increasing flexibility.
Bodyweight Squats, 10 reps
Pushups, 10 reps
Lunges, 5 reps each
1. Barbell Squats, 3 sets of 4-6 reps, 90secs rest
2A. Flat DB Bench Press, 3 sets of 6-8 reps, no rest go directly to
2B. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest
3. DB Step Ups, 2 sets of 10-12 reps, 60 secs rest
4. Abdominal Planks, 2 sets, hold for 60 secs
Wall Chest Stretch
Wall Back Stretch
Standing Bent Leg Quad Stretch
Lying Knee To Hip Stretch
Use these 6 Rules For a Perfect Workout to construct your own workout routine that will give you faster results with only 3 workouts a week.
Image credit: Andrea Jaccarino
Sean Barker is a busy dad who finds time for family, fitness and fun. He likes pumping iron as well as producing it, as a heavy equipment
operator in the iron ore mines. He is ALSO a nationally certified personal trainer who writes for Fit Parent and Inside Fitness magazines and is the author of The Dad Fitness System at www.DadFitness.com. Sean also has a Dad Fitness Blog with tips, thoughts, and humor on being a fit dad at DadFitnessBlog.com.