Free Workout Routine: This is What You Have To Know

Whatever is you 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 to you. Some of them may indeed do so, while others are nothing else than a bunch of movements aleatory mixed. So don be surprised if no results are seen even the effort you put into workout is high.

The secret of an effective free workout consist 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 different 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 in consideration when designing a free workout routine: number of training session, muscle groups to be worked out and types of exercises. The more properly you combine these elements, the greater chances to succeed in achieving your goal.

The number of trainings 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 you needs. Training in the gym for 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 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 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 for two times a week is considered the best routine to follow. Trainings are longer, but you have 2-3 rest time days between them.

 Pair muscle groups 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 recover the time between in.

Since you train two times per week mix one big muscle with secondary one 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 covers 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.

Free weights exercises versus machine exercises:what to choose?

To workout 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 machine are 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.

What you have to know for this?  The above mentioned tips and also some other useful information posted on our blog:

Larger or smaller muscles: what to start your training with

Top 9 tips of lifting safety

When is the best time to exercise?

Principles to consider when selecting exercises for your workout

The full body training during a session



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About Ella

Building muscle is what i like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me on my G+ or Fb page.


  1. Sreejith

    July 28, 2014 at 7:03 am

    Hi, iv been thinking about using srioteds for a couple of years now but alli keep hearing is horror stories about them. Im 20 years old and have beengoing to the gym for around 3 years. I have a high carb/calorie intake butstruggle to put weight on. Anyway id just like to ask a few questions.. dosteroids ruin your system? Do they give you a small dick? Will all hormonelevels return to normal on the off’ cycle? Do they increase or decrease sexdrive? (Mines is low anyway) if you could help me out it would be muchlyappriciated. 0 Was this answer helpful?

  2. Ella

    July 28, 2014 at 7:18 am

    it all depends on how you use steroids. High dosage for long time can indeed cause serious health problems. Regarding all other your questions, we have written about each subject. Please take some time and check them out:

    Hopefully you will find the information useful to you. For any other question leave us a message in the comment box.

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