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How to Progress exercises complexity | Optimal fitness routine and strength training guide |TIPS when creating a workout routine | How to Reduce Decision Fatigue and workout consistently
Part 1
— Consult a personal trainer or fitness app
— Set up a fitness routine and track progressive overload – must log in weights used
— SET fitness or training goals using SMART goal (specific measurable attainable realistic timely)
— Give a minus 10% buffer of the goal set because people tend to overreach with goals.
— Reference a fitness testing protocol test (see link below) – https://www.topendsports.com/testing/protocol-examples.htm#google_vignette || https://www.verywellfit.com/what-a-fitness-test-can-tell-you-about-your-health-3120283
— Identity obstacles against set fitness goals and strategize to combat them – build your fitness program around them
— Establish training frequency per week alongside time to completion
— Incorporate movement pattern balance across your week/workouts– front, back, lateral, muscle group, joints
— Consistency beats intensity
Part 2
Exercise selection to hit each modality at least 1X/a week
Start by performing assisted exercises
Next use Body weight
Add eccentric load – lightweight
Increase challenge – Hold isometrically
Increase challenge – Add the concentric portion – https://www.menshealth.com/fitness/a41736822/eccentric-vs-concentric/ || https://www.healthline.com/health/concentric-contraction#types
Speed can be added now if preferred
Train to Fatigue now if preferred
Prioritization. Perform the hardest or most important fitness routine first. Start with the most important exercises from the routine first if short on time
Choose intensity
Choose Volume
Progression adjusted weekly = +3% intensity |weight volume + 5-10% over ~6 -12 weeks
Next de-load to ~ 70% intensity and volume for the subsequent ~6 -12 weeks
Repeat steps 10 and 11 as needed
Establish Rest intervals. Listen to your body and rest as much as required
Readjust the final program as often as necessary. Address any limitations and most importantly, the workout must be enjoyable otherwise, it’ll make it hard to complete
Bonus
— Try not to eat 3 hours or more before bed
— Try not to exercise intensely for 6 hours or more before bed
— Achieve 150- 180 minutes of physical activity weekly
— workout can be spit above 7 days
— Listen to your body and rest as much as required
— Avoid caffeine if possible
References + Read More Peer-Reviewed Articles, Related Blog Posts & Literature
10-Step Approach to Designing a Training Program PDF – https://uploads-ssl.webflow.com/64416928859cbdd1716d79ce/651b3c088d0f3d1dfa5e0c83_10-Step-Approach-to-Designing-a-Training-Program.pdf
Chart of Interference:- https://uploads-ssl.webflow.com/64416928859cbdd1716d79ce/651b3c0bc4abf7566b107974_Chart-of-Interference.pdf
Podcast Series 1-6 – https://youtu.be/UIy-WQCZd4M?si=hgAGWsD7G4wRmDjW
NSCA Warm-Up Protocols– https://www.nsca.com/search/?searchQuery=warm-up
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Fitness Health Wellness Mindfulness 🧘🏽♀️Hacks & Tips 💡🏋🏾♀️. You’re more likely to complete your daily workout routine If you feel good in your ATHLEISURE Fashion. Elevate your workout gear ⚙️ in due time.👟
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