Ollie Emberson

Ollie Emberson



I spent 3,584 hours learning about exercise design, So you don’t have to. 8 steps to build the perfect gym programme. (For quick fat loss AND muscle) ↓🧵

Here’s what we’re about to cover: (1) Goals (2) Frequency (3) Exercise order (4) Exercise selection (5) The Warm up (6) Reps & sets (7) Tempo (8) Rest By the way… There are 2 workouts for you at the end.

👉 GOALS Regardless of whether you want to: ▪️Lose fat ▪️Build muscle ▪️Get stronger The way you train shouldn’t really change - studies prove weight training to be most effective for all 3 goals. The difference, however, is nutrition… Fat loss = calories. NOT cardio.

👉 FREQUENCY (done) How often should you train? For most people: ▪️3 days a week ▪️40-60 minutes ▪️2 alternating sessions ▪️6-9 exercises per workout …Is plenty - There’s no need for 5-6 times a week.

👉 EXERCISE ORDER Place exercises first that are: ▪️More complex ▪️More demanding ▪️Priority exercises This would mean: ▪️Multi-joint or compound lifts ▪️Lower rep or higher intensity ▪️Weak or lagging body parts (You’ll see this in the example at the end)

👉 EXERCISE SELECTION What exercises should you choose? As a general rule, I do: ▪️A series = Compound lifts ▪️B series = supported lifts ▪️C series = Isolation lifts

(1) Compound: The most ‘bang for your buck’ & involving the most muscles / joints. (2) Machine: These have less juggle & more support, making it safer to go to failure. (3) Isolation: For targeted work the other 2 can’t achieve - eg. Targeting a specific range of motion.

👉 THE WARM UP Prepare for exercise with a regressed version of what you’re about to do: ▪️50% of the weight ▪️Same exercise ▪️Same tempo ▪️Same reps This will: (1) increase blood flow, & (2) Prep the nervous system. And forget about static stretching - it sucks.

👉 REPS & SETS How many reps & sets should you do? You want to recruit as many muscle fibres as possible. And evidence shows rep ranges have little to do with muscle fibre recruitment - it’s ALL to do with failure. Why?

Because as you approach failure, the body recruits fast-twitch fibres - These have most potential for growth. This happens regardless of rep range (within reason). My advice? Stick within the 5 - 15 rep range across the board.

👉 TEMPO How fast should you perform a rep? It depends on 2 things: ▪️Muscle tension ▪️Ability to Control (1) Lift at a speed where you can maintain tension on the working muscles. (2) Before moving to faster movements - you must control the weight at a slower speed.

My advice? Start with: ▪️2 seconds up, ▪️2 seconds down & ▪️A pause either side. And progress by: ▪️Moving faster on the way up, or ▪️Moving slower on the way down

👉 REST How long should you rest between sets? For muscle growth, doesn’t really matter: And studies prove this. But for performance? That’s another story.

Take more rest (60-120s) if you: ▪️Do bigger exercises (more muscle) ▪️Are focussed on performance ▪️Do sets closer to failure And take less rest (45-90s) if you: ▪️Want to save time ▪️Are focussed on growth ▪️Pair exercises together Ps. <30s rest can increase injury risk.

🏴 SUMMARY There you have it: (1) Goals (2) Frequency (3) Exercise order (4) Exercise selection (5) The warm up (6) Reps & sets (7) Tempo (8) Rest 👇 Here’s an example workout 👇

Session 1 (ps - ‘pfc’ is the warm up set)

Session 2

PLEASE NOTE: Every point is simplified: Things like ‘exercise selection’ can become very complex & are CRUCIAL when it comes to growing muscle.

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