Overview
It is important to start a bodybuilding workout log when you begin training so you can keep track of your progress. This motivates you when you see how much you have accomplished, and lets you know where you need to improve. A bodybuilding workout log also reminds you what you need to do during any given workout. It is easy to forget.
Step 1
Buy a sturdy, bound notebook to be your bodybuilding workout log. It will probably be thrown in your gym bag, get squashed and get wet. If you buy a cheap notebook, it will fall apart. A notebook with a calendar is nice, but the bodybuilding workout log will work well as long as it has large sheets of blank paper in it. You can also print out pages at Bodybuilding.com. Attach a dependable pen to it so you always have something to write with.
Step 2
Record one week's worth of workouts on each page. This way you can track your weekly workout cycle. Divide each page into seven sections for the days of the week. Make sure that you have plenty of room to take notes for each day. You will be recording quite a bit of information.
Step 3
Assign specific workouts to the days of the week. It is best to group complementary body parts. Chest and triceps should go together, as should back and biceps. Shoulders and legs also group well together. It helps to do the same muscle groups on the same day of the week. For example, Monday can be your chest/triceps day. Be sure to also schedule rest days between heavy bodybuilding workouts.
Step 4
List specific exercises performed on each day. This is important since you probably wont remember what you did from week to week. If you are trying to improve your max on a specific exercise, you need to know when you did it last. If you are trying to confuse your muscles, you wont want to repeat the same exercises too often.
Step 5
Record the exact weight you lifted, the number of repetitions and the number of sets for each exercise. This is also important so you know if you are getting stronger. It is also valuable information for muscle confusion. Sometimes you want to lift heavy with low reps while other times you want to lift light with high reps. Keeping track of this data lets you know what your muscles are used to.
Step 6
Keep track of your weight and measurements. If you are trying to add bulk, you need to chart your growth. Have a friend help you measure your muscles in several key areas. Remember to record the results every week. This will let you know if you plateau and need to try something new.
It is important to start a bodybuilding workout log when you begin training so you can keep track of your progress. This motivates you when you see how much you have accomplished, and lets you know where you need to improve. A bodybuilding workout log also reminds you what you need to do during any given workout. It is easy to forget.
Step 1
Buy a sturdy, bound notebook to be your bodybuilding workout log. It will probably be thrown in your gym bag, get squashed and get wet. If you buy a cheap notebook, it will fall apart. A notebook with a calendar is nice, but the bodybuilding workout log will work well as long as it has large sheets of blank paper in it. You can also print out pages at Bodybuilding.com. Attach a dependable pen to it so you always have something to write with.
Step 2
Record one week's worth of workouts on each page. This way you can track your weekly workout cycle. Divide each page into seven sections for the days of the week. Make sure that you have plenty of room to take notes for each day. You will be recording quite a bit of information.
Step 3
Assign specific workouts to the days of the week. It is best to group complementary body parts. Chest and triceps should go together, as should back and biceps. Shoulders and legs also group well together. It helps to do the same muscle groups on the same day of the week. For example, Monday can be your chest/triceps day. Be sure to also schedule rest days between heavy bodybuilding workouts.
Step 4
List specific exercises performed on each day. This is important since you probably wont remember what you did from week to week. If you are trying to improve your max on a specific exercise, you need to know when you did it last. If you are trying to confuse your muscles, you wont want to repeat the same exercises too often.
Step 5
Record the exact weight you lifted, the number of repetitions and the number of sets for each exercise. This is also important so you know if you are getting stronger. It is also valuable information for muscle confusion. Sometimes you want to lift heavy with low reps while other times you want to lift light with high reps. Keeping track of this data lets you know what your muscles are used to.
Step 6
Keep track of your weight and measurements. If you are trying to add bulk, you need to chart your growth. Have a friend help you measure your muscles in several key areas. Remember to record the results every week. This will let you know if you plateau and need to try something new.
