How to create your own fitness routine-part 2!

How to create your own fitness plan PART 2: sets/reps/routine.
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🔑Hypertrophy focus= higher reps at lower weight (12-15 reps)
🔑Strength focus = lower reps at higher weight (3-8 reps)
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For max benefits, you’ll want to incorporate BOTH. A few choices:
1. If doing 4 days/week: choose 1 lower day to be hypertrophy and 1 strength and do the same with upper.
2. You could use both in one workout. Choose 1 or 2 exercises for strength like compound movements such as squats, deadlifts, bent over rows and then move into hypertrophy movements with exercises like lateral raises, cable row, pull ups, cable pull throughs, hammer curls.
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👁‍🗨When to change workouts? I know it can get repetitive to do the same movements over and over but doing so helps build up and develop that muscle so I recommend keeping a routine for 4 weeks to improve each week.
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During those 4 weeks, don’t just go in, complete the sets/reps and move on;
each time you go into a workout try to make it better than the last.
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🤔Can you lift a tad heavier weight?
🤔Can you slow down the movement to feel it more? (example count 1, 2, 3, 4 up then 3, 2, 1 down on the leg extension to really burn it out)
🤔Can you cut rest times between sets shorter to keep HR up?
🤔Can you add in an extra set or go until failure on a set?
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When we focus on certain muscles for a few weeks it helps really develop them before moving on to develop more which gives us better results quicker 💃🏻
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👯‍♀️Having a coach work on a customized plan for you can maximize your results by working on YOUR needs, what starting state you’re in, what equipment you have to work with, what your strengths/weaknesses are, if you’re traveling, cardio regimen, and accountability, so check out
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Coachedbycait.com for more info!
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Do you use free weights or machines currently in the gym/at home?