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The right way to plan your training programme
Once you've decided on your goals, the first step to designing your own trainingroutine is to decide how often to train. The 'champion' training routines you read about in magazines often claim that you can get superior results training 5-6 times per week. Unless you are very genetically gifted (or using drugs), most people don't have the recovery ability to train 5-6 times per week and make progress. Generally, you will make your best gains when you train with weights 2-3 days per week. This gives your body plenty of time to rest andgrow.
This doesn't necessarily apply to all forms of exercise. If you're training with weights three times each week, then two aerobic workouts (as long as they're not too intense) will help you avoid gaining fat, and can also enhance your fitness. Cardiovascular fitness is important, especially when you're performing exercises such as the squat or deadlift, which demand a lot from your heart and lungs.
The routine that follows has worked for all who have tried it. Your first set should be a warm up of about 15 repetitions with a light weight. This allows you to practice the movement. Increase the weight a little on the second set, and perform approximately 12 repetitions. For set three, choose a weight that allows you to complete 6-10 repetitions, The last repetition should be almost impossible. On further sets, keep the weight the same and aim to complete as many repetitions as you can. Follow the routines as listed. Do not substitute exercises for others, unless an injury means you have to.
It's not always necessary train on Monday, Wednesday and Friday. Although training on any day of the week is better than nothing, it's best to insert a day of rest between workouts. This gives your body ample opportunity to recover and grow. To avoid overtraining, beginners should do no more than two sets per exercise for the first three months.
- Monday
- Deadlift: 4 sets
- Lat pulldown to chest: 4 sets
- Shrugs: 4 sets
- EZ close grip bench press: 4 sets
- Forearm curls: 4 sets
- Wednesday
- Squats: 4 sets
- Leg curls: 4 sets
- Standing calf raise: 3 sets
- Abdominal crunches: 3 sets
- Friday
- Slight incline bench press: 4 sets
- Barbell curl: 3 sets
- Seated behind neck press: 4 sets
- Abdominal crunches: 3 sets
