Designing a successful workout program can be like planning a vacation. Here’s why: When you want to plan a getaway, you first identify your final destination and then determine the quickest, most affordable way to get there. Sure, you can take the bus to save money, but if you only have a limited amount of vacation time, you probably don’t want to waste it getting to your destination. Flying is more expensive, but the benefit is that you will have more time to spend actually being on vacation then on getting to vacation.
When it comes to planning a workout, the first step is to identify a specific fitness goal, and the next step is to design the actual exercise program to help achieve that goal. Just like taking a bus can take longer to get to your vacation spot, designing an inefficient exercise program can mean taking a lot longer to reach a fitness goal. There is a major difference between designing a workout program that can actually produce results versus one that simply feels challenging. Just because a workout feels challenging doesn’t mean that it will create the mechanical or metabolic overhead necessary to produce desired results.
One of the most important factors that can determine the success of a workout program is the total training volume. Volume is the amount of intensity (the actual amount of weight used) combined with the number repetitions and sets performed in a workout. The number of sets in a workout and how they are organized with the rest intervals can be the most important variable for achieving a specific fitness goal. There are many ways to structure the sets of a workout to provide the necessary stimulus to achieve the desired results. The table below describes different ways to organize the sets of a program, along with the outcomes each method can be expected to produce.
Method of Organizing Sets
General fitness and weight loss
Circuit training: Move from one exercise to the next with little-to-no rest between each exercise. Alternate exercises between upper-body pushing and pulling movements and squatting or single-leg movements so that one set of muscles is resting and recharging while the other muscles are working.
Time-efficient workout for burning calories
Every Minute on the Minute (EMOM): EMOMs are a relatively new way to organize a workout. After a complete, movement preparation warm-up, set a timer. At the start of every minute, do a certain number of reps of an exercise. Once you are finished, you have the rest of the minute to rest. For example, if it takes you 12 seconds to do 10 push-ups you will have 48 seconds to rest before the next exercise. EMOMs can either focus on only one exercise such as kettlebell swings or can alternate between upper- and lower-body movements such as deadlifts on the even minutes and chin-ups on the odd minutes.
Kettlebell swings: Set a timer for 15 minutes, at every minute complete 15 swings and then rest for the remainder of the minute.
Even minutes: 10 Barbell deadlifts
Odd minutes: Chin-ups to fatigue
Select a weight that makes 10 deadlifts challenging. Set a timer for 12 minutes and have fun. If successful, you’ll complete six sets of each exercise, which is a lot of work in a short amount of time.
High-volume training: Hypertrophy, which is the technical term for muscle growth, is the result of a high volume of exercise that creates both mechanical and metabolic overload of the involved muscle tissue. An effective, proven way of organizing sets for high-volume work is the German High Volume Method, which calls for doing 10 sets of 10 reps for up to two exercises. This is perfect for super-setting two competing movements in a workout, such as incline chest press and bent-over barbell rows, or alternating between upper- and lower-body movements such as shoulder presses and squats.
Bent-over rows: Select a weight that makes 10 reps challenging but doable.
Incline dumbbell press: Select a weight that makes 10 reps challenging but doable.
Rest approximately 60 seconds after completing both exercises. Even if you can’t complete all 10 reps, work to complete all 10 sets. Once you can successfully complete 10 sets of ten reps of a given weight, increase