Are you unsure how to decide about the proper weight training exercises? This article provides some guidance on setting up a solid workout routine.

If you have just started bodybuilding, lifting weights or you feel the need to change your routine as you are not seeing any results, then what do you change it to? There are so many different routines out there, so it’s hard to know what you should change it to.

The first thing to remember is that everyone is different. Just because one routine can work for one person, it doesn’t mean it will work for someone else.

Also it is good to keep in mind that if you find a routine/exercise boring then don’t do it - change it to another exercise. If you are doing an exercise you don’t like, then you won’t put 100% effort into your exercise and you are more likely to miss that workout day all together (I know I am guilty of missing out leg day because I don’t like training my legs). So change up your routine and make it into something you enjoy, that way you will have more chance of sticking to it.

It is also a good idea to go to the gym with a partner, not just for the safety aspect when lifting heavy and having a spotter. They can also make sure your form is right and you are doing the exercise properly. Plus, your partner can help motivate you when you need motivating and vice versa.

Here is a rough guide on what to look for when choosing a routine. One that interests you and doesn’t make you feel demotivated. If you are a beginner then don’t go straight into an advanced routine, as you could miss out exercises that you don’t know how to do.

If you are going for power then you should stay around the 3-6 re range.

If you are going for muscle and size you should stay around the 6-12 rep range.

If you are going for toning/endurance you should stay around the 12-20 rep range.

Compound weight training exercises provide the greatest stimulation of muscle fibres. These exercises are bench presses, deadlifts, squats, barbell rows and the barbell shoulder press. For example, when you do the bench press you use your chest muscles triceps and shoulders as this provides the greatest stimulation of muscle fibres as there are a few muscles involved.

Isolation exercises isolate small muscles such as the biceps or the triceps, as the bench press involves your pecs triceps and shoulders isolation exercises would just use the triceps and not any other muscles, such as tricep cable extensions.

And remember if the weight training exercises you are doing aren’t working, then change them. Don’t carry on with a routine that you are not seeing any results with.