Workout Programming 4 / 4 (Summary)

After evaluating my articles, I think I can improve upon the unnecessary complexity and have decided to summarize and simplify the axioms and principles of workout programming that I presented in the last 3 parts.

Ten Commandments Of Workout Programming:

XLI. Train every muscle as soon as it has recovered, this means it should feel weak for some time. The larger the muscle, the longer until recovery, generally speaking.

XLII. The better you “feel” a muscle and the better an exercise works for it, the less volume you “need”. It might not hurt, though. Consider adding intensity techniques such as pre-fatiguing, rest-pause (though this one is often used to promote laziness and avoid necessary pain), drop sets or isometric holds if you have a hard time getting close enough to failure.

XLIII. A muscle needs to be challenged to grow, so add some sort of stimulus on every successive workout, at least weight. Sometimes you won´t be able to do so, this is normal as long as it is not too often.

XLIV. Some muscles respond better to a certain kind of training, you will need to figure that out for your own body through trial and error, research and logic.

XLV. If you have long limbs, you will need to train your arms and legs more precisely than your torso and vice versa.

XLVI. If your training is lacking a major component, you will progress more slowly. Make sure to balance your training in the long run to avoid injuries and plateaus.

XLVII. Changing major training parameters or exercises should only be done for a reason, such as: “I´m not making progress on this routine and my joints are hurting from overuse.”

XLVIII. Specialization is a good tool to use after several cycles of “normal” workout programs.

XLIX. The more you plan your workouts and the better you track your progress, the better you will be able to improve upon mistakes. If you don´t follow this advice, you better have a great memory.

L. Plan your progress, you will become better at this with experience. Going too hard for a short period of time can be beneficial, but also plan maintenance or deload phases for most body parts and strength patterns.

Leave a Reply

Your email address will not be published.