How to Create the Perfect Workout Plan | Beginner Guide
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- Опубліковано 3 лют 2022
- This is how to tailor a workout plan that works for YOU!
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Every time I go to the gym, I find myself lost and just spend time wandering around the gym looking for something to do.
I drop-kick a person whenever that happens. it's a great warm-up exercise.
oh, and don't worry. you won't get chased by the police.
@@unknowspectator8388 😂😂
Me too so I have to work with an app. That’s the only way I am productive at the gym.
We're the same bruh 🥲
Same ! Did you find something better yet ?
I do appreciate this breakdown, but what really mystifies me is what particular exercise to do on each day. Could you please post a video explaining how you chose individual exercises on say, working chest and front shoulders? Maybe a general overview of individual exercises you chose from and make a kind of shortlist for beginners who just don't really know what to chose? That would be extremely helpful as I can't seem to find many resources on this topic.
I feel you.
I’m with you on that
Yup same here
Chrisheria
Same
Love this overview . I personally do 2-3 workouts a week ( depending on my kid / work / pretty much how tired i am physically and mentally ). I used to do 4 days a week when younger without kids but honestly two times a week full body is really effective if your sleep & nutrition are on point . 💪🏻.
I do exactly the same Jess and exactly for the same reasons! I don’t do cardio as kids are my cardio😂
Also agree nutritions and rest are key. I’m 40 and best shape of my life with most energy and better moods! I’ve found a balance that works and excessive exercising (I did this in my 20s) has opposite effects and actually is detrimental to mental health as it causes obsessions with exercise food etc and depletes energy x
@@darnitthelma4247 well it all depends on your goals and how fast your body can recover is the key to success
@@Ccubed92 agree. My hubby is cardio max as he eats way too much & struggles with his weight but it isn’t the answer all the time. I function better with daily life been my cardio & focus on weights/stretches/rest for my physique mental & physical health. It’s taken 20 years to find what suits me & I’m in the best shape mentally & physically. We all change goals as we age and like you say recovery can change depending on your diet/rest/age/lifestyle. I work round my kids and some days I am just worn so won’t punish myself with “having to workout” I just try get good night sleep & go for it the following day.
Plenty of water. Good diet. Daily treat within reason & move that body. We can all live healthier x
@@darnitthelma4247 any tips? I'm so thankful to learn about this 2-3 day option
Makes you wonder doesn't it 🤔
I love these beginner videos. This was very helpful. Plus I feel so grateful that you are giving this info for free. I have a simple plan that I can stick too! ❤️👍👏
Genuine advice, underrated channel! Thank you so much!!
This was so helpful! I really appreciated details like why you start with legs, and how to plan for body parts recovering. Thank you!
Thank you! Thank you for your experienced advice! You have explained the 'why' very well.
Thank you so much for explaining all of this. Sooo helpful! 😊
Very instructive video and love the content. I was wondering how do you organise the set? How do you evaluate exactly what you need in your training (you mentioned: like, need and master)? Base on what criteria or test can we evaluate it? Thank you so much for those amazing videos! Very motivational to keep a great life style!
This is a great tutorial for the new people in gym. Some workouts I did them in the past.
GREAT VIDEO! Thank you for sharing your knowledge and value.
I took so many key points for myself and my clients.
Hi Magnus, could you do a video about the difference between bodybuilding and functional training both for aesthetics and fitness. Thanks
sus
Great video! Thank you for sharing your knowledge. 👏🏻☺️
yes!!! This year one of my goals is to create my own workout routine so this video came at a perfect time! Thank you!
This was an awesome explanation.
thank you! great and helpfull video!
Thank you that was very helpful.
This is very helpful! Now i learned and understand the sequence of the workouts 😍👏🏼👏🏼👏🏼👏🏼 TYSM
You're so welcome!
Very helpful thank you
You got the point
Great info! I personally like to work my muscles twice a week
Oh menh!! I’m just starting today, I feel totally lost rn 😂😂 but I will get a hang of it soon.
Which one of your workout programs would you recommend if you only had 3 days of strength training + 2 days of „fun“ things. Thanks for all your hard work!
easy to get it, thanks
Thanks for this information. I had a personal trainer for the better part of two years, but I had to cancel my PT because of the cost of life going up. (it was a choicebetween being able to contiue my nutrition or have a PT. ) Instead, I started investing in my own home gym, Since I stopped the PT and going to the gym, I found out that I have more focus and want to train even more. Now, I want to learn how to build my own programs.
Great content 🙌🏻🙌🏻
Thanks for help
Thanks for this awesome Share!
Thank you
Thank you for this video. I already have an idea and I will follow your Program for 4times a week. Since I already enrolled and paid for 1year membership in the fitness gym last week. I will stick and follow your routine sir.. Thanks for the motivation talks and hope that I will be successful in fitness journey as a newbie.
hows it going so far>
Excelent información!! Thank u 👍👍💝
The perfect workout plan is one where you are being consistent eating pretty healthy. Also the goals you are going for.
I have been working out for a year to achieve my a certain goal. I did it and now I feel like I don't have the drive anymore to continue, which is weird.
But I will start tomorrow with my exercises again, I have added a Dip Station to my Home Gym and I definately want to try out your 3Qs to motivate myself again
I vote for a Magnus podcast!!
Hey Magnus,can you please show us how you make your ginger,lemon and Cayenne pepper shot?there are so many recipes online it's confusing.
i do 6 days a week but this helped planning my workout better
big thanks
Hey do you have an update?
I like full body. You can do it three times a week and if you miss a day or even two days you still hit every muscle at least once.
I am doing the get shredded challenge from your program but I switched the active recovery days with my boxing sessions and for now it seems freaking nuts
Thank you very much, the "why we do it this way" approach definitely helps me understand and keeps me motivated
You're very welcome!
Hey Magnus! Just wanted to say I have benefited a great deal from your educational videos and guidance.
I’d love a video on bulk or cut first, or body recomposition.
Have an awesome day!
Monday. Legs
Tuesday upper body
Thursday and Sunday I do yoga
Friday- full body training.
Works well for me.
legs early is good
Monday: Left leg
Tuesday: Right Leg
Wednesday: Rest
Thursday: Rest
Friday: Rest
Saturday: Rest
Sunday: Rest
@@buzzbuzzard3809what about your middle leg?
Hi Magus, so ideally, how many minutes should i spend on abs, on HIIT, and on strength training? i'm especially interested on how long should i spend on HIIT/cardio?
Great video
Just started and doing 4 days a week (plus 1 day of exclusively cardio). This is mine:
Monday - Arms
Tuesday - Legs
Wednesday - Chest
Thursday - Back
Friday - Cardio
Sat-Sun - Rest
thanks daddy maggie for the advice 😘
Hello, I love your video. I found it helpful. I would like to know the name of the core workout the guy in your video was doing in the plank position, and the leg workout the young lady was doing with the leg band. Thank you
your vid is very helpful
Are we ever getting a Beast 2.0 routine? I enjoyed the first one alot.
When would you use isolation exercises over compounds and visa versa
Hi there Magnus thank for great content. Magnus when you say to eat Wasa Crispbread whay type of Wasa Crispbread do you mean? I mean there is a lot of different kinds like Whole Grain one, Light Rye one, Multi Grain one.
Hi Magnus!i wanted to know if its enough to run One time per week?maybe for 45 minutes or should i do more?
Would love to know your opinion of Functional Training/Circuit Training and Crossfit.
Great video, thank you ☺️👍.
I have four days for strength. So I split in upper and lower focusing especially on gluteus.,back and shoulders. I train my abs in morning and walk forty minutes every morning. 👩🇮🇹💪
So you only workout in Gym on Muscle group....
If you had Belly fat, did the walking help you in decreasing it...
Does running affect the muscle growth...?
Do you build the program based on what kind of look the client is going for?
These stock videos gonna make me act up.
Having heart issues recently (sudden tachycardia) which debuted on December 2021. I’m on betablocker pills now so that i can function. Wondering what workout i can safely approach. walking works (around 2 kms is doable for me).
I have this same issue and also take beta blockers. Talk with your doctor about what exercises are safe for your specific situation. I don't have any restrictions
How to boost my push and sit up? because im a marine applicant i want to prepare my self before my PHYSICAL FITNESS TEST. can you help me?
week A:
mon- rest day
tue- chest workout
wed- games run
thu- ab + ankle workout
fri- swim
sat- gym + tennis
sun- swim
week B:
mon- fartlek run
tue- chest workout
wed- swim
thu- ab + ankle workout
fri- swim
sat- gym + tennis
sun- long run
What do you consider experience. I have worked out before got fit them gained a bunch of weight again. It's been a few years and I was in a guided program so I didn't really retain much of what I did. But I'm heavier than I've ever been granted I'm also older and don't wanna be like this anymore.
Should I do cardio on leg day?
How's this one ?
Day 1 - Back + mid + rear delt
Day 2 - chest + triceps+ front delt
Day 3 - legs + forearms
Day 4 - shoulder nd arms
Day 5 - chest & back
Day 6 - legs + biceps
So 3x a week?
Magnus. Ive heard many times from different sources that people should limit their strength training program to 4 to 6 weeks. So for instance if i train back and incorporate a pull-up with so many variations for that exercise should I focus on one version of that exercise. Example ( wide pullups). I believe their are different fibers targeted when doing wide, narrow or medium grip pullups. I would also add other back exercises but was just using the pullup as an example. Should we be switching week to week between the different variations of that exercise then at the end of the 4 to six weeks switch up to a new variation. Thanks. Hope that i was able to explain it well.
Changing your entire strength training program every 4 to 6 weeks is the best way to grow almost no muscle at all.
In the first few weeks most of your strength improvement comes from neuromuscular adaptation (stimulus from the brain to the muscle), not from added musclemass. Anytime you add an exercise in your program that you've never done or haven't done in a long time first you'll have to learn the pattern, technique and get neuromuscular adaptation.
It's much better to stick to a few exercises in your program and only change exercises when:
- your fitness goal is now different
- you see no improvements in strength with that exercise (plateau)...then just pick another variation
- you experience discomfort with that exercise
- you're still bad at it and need an easier exercise
@@realityandnaturepill thanks for the advice. Sounds good.
Method Man
@Magnus Method This is always my concern: I work a job where I’m on my feet for 8 hours day and I’m constantly running back and forth on a hard granite floor. I want to work out but I need my legs and my knees not to be so tired and so sore that I can’t perform my job the next day or later the same day. What should I do, in terms of work outs and recovery so I can still be my best self at work?
I felt the same way! But noticed that overtime working out helped me perform better at my job because it made me stronger. I think you will get used to it! I personally do a day on a day off 3 days a week.
I’m certainly not an expert but it seems like starting with really really easy exercises that don’t hurt at all and then slowly adding a few reps at a time would give you the benefit, just not as quickly as harder training
I am 31 years old and weight 58kg and i am skinny what would be best for me to workout to gain weight and muscle any suggestion!? please
I knew this would be good after hearing the Minecraft into type music
Thanks John Malcovich
But how do I structure one exercise? One warm up set and then another one with a litte more weight and then 3 working sets where alle of them have the max amount of weight and reps?
Or should only the last set have the max weight with lower reps? Or should I go up and down? So confused🙈
All working sets need to have a high relative intensity, otherwise it isn't a working set?
It's probably not best to go heavier on the last set as you're already fatigued by then.
There's no rule for warmup sets; olympic lifters and very strong individuals do maybe 6 warmup sets, beginners and bodybuilders don't even need a specific warmup. You may need a warmup for a heavy exercise like bench press or squat but not for a bicep curl or a lateral raise.
If you're cold and slow, then "warm" up with cardio for example. If you're stiff then loosen up with mobility exercises or dynamic stretching.
It all depends on who you are, what you're about to do in the gym and what you've done all day, for example if you have an office job all day then you need more warmup.
Hey Magnus I need to loose 10 lbs so I can see my abbs do you think I need to do some fasting or just eat my 5 meals per day like you suggest
Find out how many calories it takes to maintain your current bodyweight... then eat in a slight deficit. Voila, abs...
You definitely do not need to fast, all you have to do is eat in a slight calorie deficit of around 200-300 and stay active throughout the day.
I workout every day. Every day I work out how to get in shape without doing all the work.
Can somebody tell me what does he mean by core?
Is it true that weight workouts 2 times a week will help you maintain and 3 weight workouts per week will help you see progress?
Could you plan a program for woman to tone
What about weight progression? Do we just do as many reps and sets as we can? Or how do we determine that?
When you lift from 8-12 reps that last rep should be one rep from failure, so if you can do 8-12 reps easily then increase the weight. Tracking weight progression on paper or digital is also important
@@thatonedudebutwho9919 thank you! So 8-12 reps is where people usually start off?
@@azianotasia1387 yes If you can barely do 8 reps then it's too heavy, but if your struggling in moving up in weight then go to failure (doing reps until you physically can't do it anymore) in a doable weight
Hey magnus, I saw that u mentioned in your app that gym membership is recommended, but is it necessary? Also does the app have dumbbell alternatives if that’s the only equipment I have? The reason why I’m asking this questions is I’m planning to work out at home due to busy schedule (work+kids). Hope to hear from u. Godbless.
Hi, I have several “at home” programs on the app with no equipment needed.
@@magnus_method Thanks magnus. Keep the great content.
still haven't found your app anywhere
Hey there! Check out magnusmethodapp.com for my app. Enjoy!!
Can you do free work out program please am 9th grader 🙏❤️
Why no abbs excersise in any of your day
4:32
i want golf conetnet pleast
I wonder how atheletes workout? Like boxers/wrestlers....cuz I don't know if u can perform well during sparring if you are always sore.
They actually do.
Their training requires a higher relative intensity or duration compared to beginners...but they also have an increased capacity to perform.
Their workload is higher but so is their workcapacity.
umm i need help cuz im kinda confused.. so ive been doing 3x10 lets say for biceps, then i do bench press or sum else and when ive done everything i go back 3x10 for biceps and then bp and so on... so my question is that should i do 3x10 for ONCE for an exercise and then i wont do that same exercise the same day, or should i do like ive been doing now so 3x10 then do that 3 times in the whole workout
3*10 and 3 times is just the same as 9*10?
That seems high, why don't you pick 2 exercises and do 3*10 for both exercises? That is 60 reps in total, should be good.
Blev chockad när jag såg dig. Har inte du varit med Växjö Lakers?
Türkyie
❤👑🙌💯🥂
Hi Magnus, I work out on average about 4 times a week and burn about 750 calories most days. My problem is I have a hard time losing weight 😂yes I have counted calories, but instead I always seem to gain weight 😂My clothes size go down, but my stomach keeps growing 😂😂😂
hmm. Something isn't quite right in your method haha
Yes , don’t I know it 😩 I am working hard to finally solve the problem 💪
@@evap6919 Have you managed to figure out the reason why you're not losing weight? 💪
Yes, I am working on it right now 😊 I need more calories and protein 💪Hopefully that will work 💪
@@evap6919 aha excellent! What program are you following, Magnus' routine? 😊
God loves you
I hate to be that guy but it’s Strength not Strenth
You don't do every day workout. Musculus needs rest to grow.
So funny to listen all these personal trainers who live at the gym and do it all day long. What about us, regular people? You make sound it so easy but in reality its not.
He didn't give me any useful information.
I workout 3 times a week:
Chest, tri’s & shoulders( but sometime I work a lil bicep workout)
Back & Bi’s & legs
Chest & arms
But; B4 I workout & my warmup is helo dumbbell & shoulder complex, dead hangs & cable up row pulldown.
Day 1
Squat 3x10
Bench 3x10
Bent over row 3x10
Overhead press 3x10
Concentration curls 3x10
Tricep press downs 3x10
Day two
Deadlift 5x3
Incline Bench 3x10
Dumbell row 3x10
Arnold press 3x10
Barbell curls 3x10
Close grip bench 3x10
Do this for 3 to 5 weeks, adding weight or reps each week. Hit me up, and I'll let you know what to do after that. If you want a life coach go to magnus, if you want some lifting advice just reply, and I'll help you out for free.
Bro I need your help
@@pyasa8322 sup
I walk around making videos. Isn’t that what you do at the gym. 😂😂😂
How should stretching be factored in? Stretch and train during the same sets? Or is it better to stretch and train a muscle on different days?
✍️📝 gotcha 🫵🏾👍🏾