By Matt Olson
The following approach is a time-tested and proven strategy to maximize fat burning while building the most lean muscle as quickly as possible.
Most workout routines schedules are organized by how you split up and work the different body parts. Typically beginners do full-body workouts 3 times per week. An intermediate routine would be performed 4 times per week, exercising the upper body one day then switching to lower body the next. Advanced routines involve working each body part individually per day 5-6 days per week.
It is also important to have a different emphasis over a long period of time. This is called a "macro-cycle." Examples of macro-cycling would be to emphasise basic conditioning and muscular endurance for 4-6 weeks 12-15 rep range), then emphasising strength and power for 4-6 weeks (4-6 rep range), then emphasising muscle building/hypertrophy for 4-6 weeks (8-10 rep range.) By approaching your workout routines schedules this way, the idea is to not give your body a chance to adapt and reach a plateau. This is a sure way to continually get the most consistent gains.
What if you're a woman and don't want to emphasise more muscle size? Even if you don't want to "bulk up", going through the strength phase is still important because your muscles need to grow stronger. Challenging your muscles makes them adapt and change shape. You don't have to worry about suddenly waking up one day with huge muscles... it doesn't work like that. Just adapt the length of the power (2nd) cycle to around 2 weeks if you're fine with your current muscle mass.
The 3rd phase is where hypertrophy occurs. This is basically a "pumped up" increase in muscle size due to your muscle's ability to withhold more glycogen. The lower rep training is what causes real deep tissue changes in size. Again, if you are happy with your current muscle size, simply scale the 3rd phase down to about 2 weeks and you'll do fine.
I hope these tips on workout routines schedules helped. It is one of the best ways to consistently see great results. Its also a good idea to seek out the advice of someone who is an expert in burning fat/building muscle. Experts with a bodybuilding background are usually the best bet... they typically know first hand what is proven to work and will steer you away from all the hype, mis-information and crazy diets that surround the fitness industry.
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