FOUR PILLARS TO CREATING A GOOD WEIGHT TRAINING PROGRAM

READ TIME: 2 minutes, 22 seconds

Are you the one who starts off strong in January about getting in shape but then loses focus in February?

If so, it’s most likely due to poor program development.

What if there were four basic steps to seeing consistent progress that can actually help you in fulfilling your New Year’s resolution?

The following four steps will give you just that. A balanced life of health and enjoyment with small but consistent progress each and every week.

I. 3-5 Exercises Per Workout

You don’t need a laundry list of exercises for every workout. When it comes down to building a sound weight training program, you’ll be surprised at how less is more.

I always like to start off with a heavy compound movement first with three sets and low reps. Then a second exercise is also a compound movement but with more reps and moderate weight.

The next 1-3 exercises will most likely focus on isolation and form that will give me a good pump.

II. 1-3 Sets Per Exercise

It’s easy to believe that more is better when it comes to weight training. When in fact, the opposite is often true.

The more sets you perform in the gym will actually lessen the intensity of your workout. Making it less effective than if you were to just do fewer sets.

The greater the intensity, the more muscle breakdown. Which then leads to more muscle created when it’s recovered.

III. 8-12 Reps Per Set

There are several rep ranges you can choose from, all of which are beneficial for building muscle.

With that said and depending on your goal, I would suggest 80% of your training throughout the year should be within the 8-12 range.

This is a great range for those who are looking for a hybrid of overall muscular endurance, strength and definition.

IV. 3-4 Days Per Week

Many people don’t realize that the time spent away from the gym is just as important as the time away from the gym. This is very important!!!

Four days per week in the gym is the absolute most I’d recommend to anyone!!! Even the most athletic individuals.

The time away from the gym is the time your body will use to recover and grow stronger from the previous workout.

When you don’t give yourself the necessary time needed to recover, you’ll quickly fall into what’s called overtraining. This will require you to take time away from your program and can take days or even weeks to recover from.

Common symptoms of overtraining:

-Your workouts feel like a chore and lack excitement.

-Your body has a flu-like soreness all over.

-You’re constantly getting mild to severe injuries all the time.

-You haven’t seen any progress in strength in weeks.

BALANCED TRAINING SPLITS

Here are some training splits I’ve used that keep a good balance of work and rest…

I. TRAIN: EVERY OTHER DAY / REST: EVERY OTHER DAY (good for beginners)

II. TRAIN ONE DAY / REST TWO DAYS (good for intermediates)

III. TRAIN TWO DAYS / REST ONE DAY (good for the advanced)

IV. TRAIN: MON, TUES, THURS, FRI / REST: WED, SAT & SUN (advanced)

When in Doubt, Rest it Out

If you have any thought that you might be over-trained, chances are you’re right. It never hurts to take a day or two off from your program.

Especially if you’ve been kickin’ ass for several months. Lack of progress is almost always a result of too much exercise, not too less.

THANK YOU FOR READING!

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