How to make a training program
The speed and quality of the progress of physical training is directly affected not only by how often you visit the gym and what weights you use, but also by how well your program is designed. It can be safely called the “foundation”, the basis for your classes – that is why every beginner is so interested in how to draw up a training program that will give the desired result. Now on the Internet you can easily find ready-made complexes, the description of which promises you tremendous progress. However, do not rush to thoughtlessly put them into practice – it is much more efficient to plan your own lessons on your own.
How to make a training program
Why do you need to create a program yourself?
A huge number of people starting to play sports make a serious and even dangerous mistake: they use other people’s programs for training. Even if the list of these exercises was performed by Schwarzenegger himself – almost certainly it will be less effective in your case. This is due to a number of factors and reasons – each athlete forms a program based on the following parameters:
- individual characteristics of the body;
- the amount of free time to rest;
- number of workouts;
- training intensity;
- set goals;
- personal preferences.
… individual characteristics of the body
These include height, weight, physical strength and endurance, genetic data, body type. For example, if you have narrow shoulders from birth, you should “lean on” as much as possible on exercises that can expand them: wiring, traction, bench presses. If you have long, thin legs, you need to include exercises that work out and increase your hips.
The state of health also applies to this point: for example, if you had injuries to the shoulder joint – it is not recommended to perform a bench press with free weight (with a barbell or dumbbells) – it is best to work in the simulator or Smith’s machine.
… number of workouts
You should plan a set of exercises based on the amount of your free time. If you do not have time to go to the gym more than 3 times a week, you should not schedule a four-day program.
Of course, that the program for “drying” and the program for gaining weight will have a huge number of differences.
… personal preferences
Based on their own experience, each athlete identifies for himself the most effective options for performing exercises. One is more convenient to press the bar, the other – dumbbells, and still others do not perform the classic bench press, replacing it with a bench press at an angle, push-ups on bars and wiring.
What is included in the program?
Asking the question of how to make a training program, you should plan not only a list of exercises that you will do in the gym. A well-made complex includes a much larger number of parameters – this allows you to significantly improve the effectiveness of training and the speed of progress.
So, you should consider:
- The exercises performed.
- Number of workouts.
- The number of approaches.
- Approximate working weights.
- Time to visit the hall.
- The duration of the workout.
- Meals before and after class and ration on rest days.
- The amount of rest after each workout.
- Accepted drugs and their dosage.
Analysis and rough planning of the above list allows you to create a clear schedule, which you just need to follow. Having compiled the program, you will know exactly when and what to eat, when to visit the hall and what to do there, what to take. If everything is thought out correctly, the result will immediately appear.
How to make a program?
In principle, the above list alone is the answer to the question. We will analyze in more detail a few nuances that will help you figure out how to properly draw up a training program.
- Firstly, we carefully analyze our own weekly schedule and determine the days when it will be most convenient to visit the hall.
- Secondly, we clearly define what we want to do for the sake of. If you want to build muscle – the program will be one, if you lose and work out the relief – it is completely different.
- We distribute the load of muscle groups on the available number of days. For example, the most common option is 3 lessons per week: a) Monday: chest – biceps; b) Wednesday: back – triceps; c) Friday: shoulders – legs. You can plan working groups in your own way. If the number of workouts is more, on an extra day you can load your “favorite” muscles by performing other exercises.
Exercise list: what to include?
So, you have decided on the number and schedule of training, and now you want to figure out how to plan each of them. It is very difficult to get an answer to this question right away – usually it is formed gradually, proceeding from acquired personal experience and practice. Effective programs are often developed over several months, or even years, by the method of many trial and error.
However, there are general and always relevant tips that are suitable for beginners who want to learn how to make a training program.
- The duration of the training should not exceed one and a half (maximum – 2) hours. During this period, the body will use up a supply of “energy” and will cease to perform exercises efficiently and fully. Further loading will only increase the amount of rest needed.
- The optimal number of exercises is 5-7 (not including exercises for the press and warm-up).
- At the beginning of the training we put heavy basic exercises: bench presses, squats, traction. Then – in descending order to isolating ones. For example, the list may be as follows:
- bench press (classic version);
- push-ups on the uneven bars;
- dumbbell layout / “butterfly”;
- lifting the barbell to the biceps while standing;
- bending the arms with a back grip on Scott’s bench.
The optimal number of approaches is 3-4.
The optimal number of repetitions – for a set: 5-10; for drying: 8-15 (for legs and abs – can be increased).
The optimal time for a break between sets is 1-2 minutes.