In order for a workout plan to work, it needs to be customized according to your body type, goals and abilities.
Needless to say, if you have a lower back issue, squats and deadlifts should be avoided. Similarly, if you are a skinny fat person with poor genetics to build muscle, a split workout plan with high volume will do more harm than good.
Instead, what a skinny fat person should focus on is a low-moderate workout plan with mostly compound lifts and only 2-3 workout sessions a week.
A lot goes into creating a workout plan that’s amazing, but in this post, let me give you a brief overview.
If you have read my blog, you must be aware of the FBX Training System. I like systems, frameworks, with a set of guidelines and core principles that one should adhere to for best results.
Let’s understand three core principles to create amazing workout plans that work.
Core Principle No # 1: Ensure that the volume of every muscle group is within the volume continuum
I have explained Workout Volume in detail in this article. Based on research and my obsessive research, here is the volume table for both major and minor muscle groups per week:
Core Principle No # 2: Number of Reps for each set
I am assuming you want a fabbody. Probably that’s why you are reading this post. To put in simple words a fabbody is all about building lean muscle and shedding body fat. I won’t go into specific which I have covered in this comprehensive post:
How to build an Ideal Male Physique
And so, science says that if you need to build muscle you need to stick within the rep range of 5—12 for best results. Now, this range is also pretty large and that’s why I have divided FBX workouts into FBX-Cut & FBX-Gain.
Related:
Core Principle No # 3: Exercise Selection
Free weight over machines and compound exercise over isolation exercises. You cannot build a strong and functional physique by doing machine curls or using a smith machine for most of your movements.
I have explained the basic science behind this in the articles linked up above, make sure to have a look.
So here we go, ‘three’ core principles to make your workouts amazing and work for you!
Let me know if you have any questions.
Akash
