The ability to create an individual training plan distinguishes beginners from professionals. To achieve maximum results, it is important to understand how to properly change the program “for yourself”, as well as how to distribute workouts for different muscle groups by day.
In addition, a personal training program implies compliance with the regimen and fixing the results. It is impossible to progress in training without carefully analyzing how well (or poorly) specific exercises work – and whether the working weight increases.
Training plan – how to make it?
Without a well-thought-out training plan, it is difficult to achieve noticeable success in changing your body, whether you want to gain mass or lose weight. It’s not just about distributing muscle groups by day, but also about planning enough time for recovery.
At the same time, it is necessary not only to draw up a program (or take an existing one as a basis) – it is important to regularly refine it. In particular, to fix not only how the working weights progress in the exercises, but also note which ones are effective and which ones need to be replaced with analogs.
That is why, in order to draw up a training plan, it is necessary to keep a diary – writing in it not only a list of exercises and strength indicators but also body weight, as well as well-being. In fact, 5 minutes of analysis at the end of a workout can double your overall performance.
How to choose a ready-made program?
It is important to understand that there is no one-size-fits-all training program or even a universal breakdown of exercises by day. Even if you find a similar scheme, then after 3-6 months you will have to change it, as the body gradually adapts to the usual load.
For successful muscle growth, it is important to periodically change the load and training schedule, alternating between different exercises and strategies. The role is also played by the fact that professionals always train in cycles – first, there is a cycle for strength, then for mass, then for relief.
In addition, in reality, the preparation of a training program rests on the available exercise equipment – barbells and machines when training in the gym; either horizontal bars, dumbbells, kettlebells, or even rubber bands when exercising at home.
Making your own training program step-by-step
The basic rules for drawing up a training plan are to determine the goal of the training by the head (mass gain, relief drawing, or weight loss) – and in the analysis of the equipment available. It is also necessary to take into account the frequency of training:
1. Create a basic training plan
At the beginning of the workout, there is always a warm-up (5-10 minutes), then 3-4 exercises for one of the large muscle groups (legs, back, chest), after which 4-5 exercises for secondary muscles (most often the shoulders are combined with the legs, biceps with the back, and triceps with the chest) and a hitch (5-10 minutes). If you want to lose weight, then 20-25 minutes after training are dedicated for cardio.
2. Determine your workout priorities
Lagging muscle groups can be trained twice a week – however, with a 2-3 day break for rest (for example, on Monday and Friday). In addition, for a targeted study of the abdominal muscles, the warm-up can include 3-4 sets of abdominal exercises, and the hitch can include hanging leg raises or another “big” exercise for the muscles of the body.
3. Choose the right exercises for you
In the first block of exercises (working out large muscle groups), it is recommended to include basic exercises or their variations in simulators. In the block of exercises for the secondary muscles, it is necessary to include various isolating exercises, varying them to evaluate their effectiveness.
4. Plan the number of sets and reps
For muscle growth, the total number of approaches for each large muscle group is recommended in the range of 12-15 – that is, 3 exercises for 4 sets or 4 exercises for 3-4 sets. In the first block of exercises, more working weight and fewer repetitions are used (from 5 to 10), in the second block – lighter working weight and an increased number of repetitions (from 10 to 15).
5. Track your progress
Most athletes spend at least 4-5 hours a week on strength training (including travel). Being too lazy to spend an extra 20 minutes a week to record and then analyze your training program and possible improvements, you significantly reduce the benefits of “spent” training time.
Mass gain program
It is believed that the basic program is the most effective for gaining muscle mass – especially for naturally thin guys. Its logic is based on the fact that five multi-joint basic exercises work best for muscle growth, performed in 4-6 sets of 4-6 repetitions (this, in turn, requires large working weights) and increasing the load on each workout.
When drawing up an individual training plan for muscle growth, it is recommended to take the basic program as a basis, modifying it to suit your own needs, your work or study schedule, as well as the equipment available. However, it is important to remember that the purpose of your training and your age will always impose restrictions on the specifics of the training.
Daily muscle group training
In most cases, the compilation of a program with a breakdown of muscle groups by day is based on a combination of strength training with other physical activities that a person practices. For example, if you swim on Tuesday, then it is best to train your back and arms on Friday, and not on Monday.
In any case, as we mentioned above in the rules for compiling the program, first the main muscle group of the day is selected (legs, back, chest), then secondary exercises are added to the exercises for this muscle group (most often the shoulders are combined with legs, biceps with back, and triceps with chest) – however, this is a general recommendation, and an individual training plan may be drawn up differently.
The importance of a workout diary
Plan each week of your workouts in advance based on the pros and cons of the previous week’s plan. It is best to do this on a regular piece of paper or in a notepad, and not adapt to a mobile phone application – in the end, this will give more control over the process and an understanding of exactly how to program correctly.
Personal trainer program
Even if most teenagers suffer from curvature of the spine, almost every 30-year-old man periodically experiences pain in the knees, neck or back. Unfortunately, doing heavy barbell exercises can greatly exacerbate these problems, especially if you don’t have the right form or the right training plan.
The older you get, the more attention you should put on stretching and preparing your muscles for strength training. Otherwise, you run the risk of serious injury, for a long time (or even forever) prohibiting training. This is the main reason why after 30 it is important to work with a personal trainer who will help you create an individual program for you.
When compiling a training program, it is important to consider not only your goals and capabilities (men after 30 years of age are advised to spend more time stretching), but also the equipment available at home or in your gym. In addition, it is important to keep a training diary. Ultimately, a training plan is not just a list of exercises, it is an attempt to analyze what works and what does not.