Creating individual strength-training workouts is easy if you make them part of a larger plan. Each workout should focus on specific muscles, include specific exercises and include a set number of loads, reps and sets, based on the workout's place in your overall plan. With a little planning, you can create effective muscle-building workouts.
Step 1
Determine which muscles you want to build. Depending on whether you are bodybuilding or looking to build muscle for a specific sport, you may want to emphasize certain muscles more than others.
Step 2
Create a weekly workout schedule that allows you to work all the muscles you want to build, leaving sufficient rest between workouts. Your muscle grows larger in response to the damage you do to them during workouts. This process takes place for 24 to 48 hours, and you should not lift with the same muscle for at least 24 hours after each workout. Create a weekly schedule that alternates the muscles you use if you are working out frequently. For example, if you are working out twice each day, exercise your upper body in the morning and lower body in the afternoon. If you are lifting once a day, work on the upper body one day, then the lower body the next.
Step 3
Write a list of exercises to work each muscle you want to build. For example, to build your biceps, you can do biceps curls, bench presses, chair dips, chin-ups and pushups. Write a list of exercises for each workout you will do during the week.
Step 4
Determine your max for each exercise. This is the maximum amount of weight you can lift or resistance you can move one time before you need a break. Calculate percentages of your max for each exercise if you wish to do warm-up sets. For example, the popular Reg Park 5 X 5 workout starts with a set at 60 percent of your max, adds a second set at 80 percent, then finishes with three sets at your max.
Step 5
Write down your weekly workout schedule. Include the exercises you will do each workout, the loads you will use, the reps you will do per set and the number of sets of each exercise you will do.
Step 6
Warm up prior to each workout. Jog in place, swing your arms and do jumping jacks. Coordinating your heart rate, blood flow and muscle flexibility will create better muscle contractions during your workouts, according to British performance coach Brian Mackenzie.
Step 7
Perform your workouts using your chosen loads, reps and sets. You might follow the Reg Park pattern, or perform another combination of three to five reps and three to five sets of an exercise during your workouts. If you use your max when lifting weights, you will need to take a short break after each rep of an exercise. If you are using bodyweight exercises, performing them slowly. Perform all sets of one exercise before moving to a new exercise.
Step 8
Cool down and stretch after each workout. This will help remove blood and lactic acid from your muscles, decreasing later soreness and increasing flexibility.
Step 9
Re-calculate your max each week as your strength builds so you can update your workout loads.
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