A no nonsense guide to designing your workouts
06/01/2000
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Everywhere you turn these days, weight training seems to be the focus. And why shouldn't it be? A proper weight training program produces so many positive effects: increased muscle mass, bone density, testosterone levels, growth hormone levels, improved self esteem, and overall well-being. The list goes on. Yet with all the information available, why is it so hard for people to make progress? Because most of what is out there is BULL SHIT!!
I literally got so tired of seeing the garbage that is printed in most magazines and books that I stopped selling the majority of them in my gym. Those who are writing this garbage actually call themselves experts. Most of these so-called "experts" look like they couldn't fight their way out of a wet paper bag. How the hell can you listen to somebody telling you the best way to get lean, when they look like shit. No, I'm not saying that to be a good trainer or a good strength coach you have to look like Mr. America or bench press 400 pounds. However, I am saying that if they haven't had much success themselves, how can they possibly help you?
Helping people is what being a trainer and a coach is all about. Most publishers and editors are so hell bent on selling magazines they print things like: "Put 2 inches on your arms in 21 days", "Have a chest like Arnolds in just 6 weeks". People just like you purchase this type of trash in the hopes that it might work. They rely on your ignorance.
Having the knowledge and ability to help somebody achieve their goals goes far beyond writing an article about workouts. Writing workouts is actually a pretty easy thing to do. Just about anyone with a little bit of knowledge can do it, and many people do. For example, just look at how many personal trainers there are now. Send away for some study guides, take a test, and "BAM," you're a trainer.
I would never refer a client to most of the personal trainers I've met around the country. I don't even allow trainers to train their clients in my gym. We do all the training in house. So where should you look for the right information? Look no further, because by reading this article, you're already way ahead of most. No, I'm not going to promise you 2 inches on your arms in 21 days. But, I will promise to give you no nonsense information that you'll be able to use as long as you work out. This is the first in a three-part series that will help you design your own workouts to keep them fresh and constantly moving toward your goals.
Program Design
The first component of a training program that should be given consideration is training frequency. How often can, or more importantly, should I train per week? Optimum recovery time between training sessions is essential if one is going to continue to make progress. Training frequency, which is determined by one's recovery ability, is often a forgotten part of most training protocols.
Don't be so concerned with how many training sessions you can handle per week. Be more concerned about the optimal amount. More is not always better. In fact, when somebody comes to me for advice because they've stopped making progress, usually I either reduce the workout volume or add days off. Many of the top strength coaches in the world point out that there is no reason in going to the gym if you're not going to make progress. Charles Poliquin, whose client list includes many Olympic gold medallists, is of the same opinion. In every workout, if you have fully recovered, you should be able to add some weight or do an extra rep.
How can anyone get stronger every workout? One can only bench press so much. Eventually, you have to hit a plateau. This is true. If one stays with the same exercises, the same number of reps and the same number of sets, progress may eventually stop. If the proper changes aren't made at the right time, eventually the body adapts to the stimulus. And this is where the "art" of being a coach comes to play.
Like I said, it's easy to write a workout. The real challenge is assuring recovery from workout to workout so that progress continues. We will be discussing the different ways in which you can make sure your path toward improvement continues in a positive direction.
Most of you who work out usually fall into 2 different categories.
1. The More is Better Club: Most people fall into this category to one extent or another. Many tend to believe the more they do, the better the outcome. They simply do too many exercises and too many sets without allowing enough time to recuperate. Motivation is seldom a problem with these guys. However, getting them to lower their training volume or decrease their training frequency can sometimes be almost impossible.
2. The Fakers: These people are perhaps the most annoying. If they make it to the gym 3 days a week, they're lucky. When they are in the gym, their intensity level is so low they can actually carry on a conversation while doing a set. They always complain they're not getting results. Yet, when advice is given, it's rarely taken. They think they know everything.
Below you will see what I most often prescribe to my clients. Keep in mind, as stated earlier; that training frequency is dependent on how you recover from workout to workout. Most people will need 5 to 8 days between training the same body part to fully recover. Of course you also have to allow for your job and family. The daily bump and grind can take a toll on your workouts.
Workout A. This is a total body workout designed for beginners. You'll perform 1 exercise per body part every other day. One should use this workout for a minimum of 6 months.
- Day 1: Total body
- Day 2: Off
- Day 3: Total body
- Day 4: Off
- Day 5: Total body
- Day 6: Off
The following workouts are for intermediate or advanced lifters.
Workout B1. 2 days on, 1 day off, 1 day on, 1 day off. With this particular three day split workout, you will be hitting every body part once every 5 days. If time is of the essence, and you can only make it to the gym 3 - 4 days a week, simply add 1 or 2 more days off.
- Day 1: Chest and back
- Day 2: Quads, hams, and abs
- Day 3: Off
- Day 4: Shoulders, arms, and calves
- Day 5: Off
- Workout B2.
- Day 1: Chest, shoulders, and biceps
- Day 2: Quads, hams, and abs
- Day 3: Off
- Day 4: Back, triceps, and calves
- Day 5: Off
Workout C1. 2 days on, 1 day off, 2 days on, 1 day off. This four-day split workout allows you to hit every body part once every 6 days. You can make it a once every 7 day workout by adding another day off.
- Day 1: Chest and biceps
- Day 2: Quads and hams
- Day 3: Off
- Day 4: Back and abs
- Day 5: Shoulders, triceps, and calves
- Day 6: Off
- Workout C2.
- Day 1: Quads and hams
- Day 2: Off
- Day 3: Chest and shoulders
- Day 4: Back and calves
- Day 5: Off
- Day 6: Shoulders, triceps, and calves
Once you've found a workout schedule you like, stick with it for 3 - 6 weeks. It takes at least 3 weeks for you to reap the benefits of any particular workout. However, your workouts will start to lose their effectiveness right around the 6th week. So for most of you reading this article who haven't made gains in weeks, months, or even years, be ready to reach new levels of strength and muscular development.
In parts II and III, I'm going to get into the meat and potatoes of program design. You're going to learn what exercises to choose for each body part. You're also going to learn the appropriate number of sets and repetitions for each exercise. But more importantly after reading the next to parts you'll be able to change your programs in order to be most effective.
Got a question for Mike? Send it to mike@bullz-eye.com.