How To Make A Training Program Yourself

How To Make A Training Program Yourself
How To Make A Training Program Yourself

Video: How To Make A Training Program Yourself

Video: How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh 2022, December

Rule 1. Full body - less often. Split - more often


The two main approaches to strength training are full body and split. In the first, all the main muscles are trained in one workout. In the second, different muscles are trained on different days.

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If you are new to training, full body is a good place to start. Such workouts consist primarily of basic exercises. An example of a simple program in this style might look like this: Monday - squats, dips, pull-ups with a regular grip, abs. Wednesday - straight-legged deadlift, standing barbell press, biceps barbell raises, abs. Friday - Bench Press, Barbell Lunges, Bent-over Rows, Abs.

This type of workout uses large amounts of muscle. After them, the body needs rest. Therefore, the "full body" program usually takes three days a week - with a break of a day between workouts. Sometimes this is a lot, and then athletes switch to two workouts a week or three workouts in two weeks.

The split program, where in each workout, you work 2-3 muscle groups, as a rule, includes more isolated exercises. After them, the muscles recover faster: this means that you can (and should) train more often - 4-5 times a week.

Rule 2. We change the program every 2-3 months

Muscles get used to the load, so training programs need to be changed every 2-3 months to see progress. As a rule, for athletes, the annual training cycle is divided into several parts. Part 1 - strength, where the emphasis is on a full body program with the number of repetitions up to 5. Part 2 - mass collection, where full body is diluted with isolation or switched to a split, in which basic exercises remain. The number of repetitions is increased to 8-12. 3rd part - relief or drying: intensive split programs, with 4-6 workouts per week. There is almost no base here, but there are supersets of two or three exercises, a lot of exercises on simulators and "multi-repetitions" - 12, 15 or more reps per set.

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Rule 3. Each program has its own rest time

Rest between sets in a workout varies depending on the goal. In the strength cycle, rest from two minutes or more between sets (sometimes the rest time is 4-5 minutes): this allows the muscles to recover after working with heavy weights. "Mass set" prescribes rest, on average, 1.5-2 minutes between sets. Relief building programs reduce the pauses between sets to 45 seconds or less - this is necessary in order to maximize metabolic processes.

Rule 4. Watching the lagging places

The calculators of the programs described above are designed for the average person. You need to monitor your own progress and spot lagging spots. For example, if you want to highlight a certain muscle group, add exercises for it, do them on a separate day. For example, in a 3-day mass program, you want to focus on the muscles of the shoulders: remove the load on the shoulders completely from one workout, reduce it in the second, and maximize it on the third - including 2-3 additional exercises for this muscle group …

If you think that the "drying" is not intensive enough, add supersets, trisets or circular sets of exercises to your workouts, which can be done at the end of the workout.

If the mass is growing poorly, on the contrary, reduce the amount of exercise and training: almost certainly, poor growth means that you are not allowing the muscles to recover, overloading them.

Attention! Before starting training, consult your doctor!

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