Nov 06 2015
Todays blog is about how to tell if your program (or even your trainer!) is is giving you the right training for your goals. Looking out for the following key things when deciding what program to follow…. Does it have more than 20 sets per single muscle group? So many…
Todays blog is about how to tell if your program (or even your trainer!) is is giving you the right training for your goals. Looking out for the following key things when deciding what program to follow….
- Does it have more than 20 sets per single muscle group?
So many times I see this both in the gym and on social media, and it makes me angry! Trainers who think a good session with a client is when they cant walk for three days, or they smashed them so hard they were almost sick!
People think that volume equates to a good session – that literally annihilating a body part with set after set after set is ok. This is not good personal training – and it’s not good programming. More to the point, often its detrimental to the overall goal of the program.
Think of this slightly differently for a second – you goal in training should be to maximise your results for the LEAST amount of work possible. You don’t need 20 sets for a good workout. If you do, then you need to look at improving your training (for example are you using full range of movement)
- Does it have any work in lower rep ranges (5-8?)
For the most part, most women I meet need to train heavier, not lighter – funnily enough the opposite is often true for the guys! Women need to build the confidence to lift something other than barbie weights, and men need to tighten up their technique so that they can lift heavy weights properly, though a full range of motion.
I’m not saying that all training should be heavy weights and long rests, but what I am saying is that for me – you will not reach your full potential without at least a little bit of heavy work each week or each day.
- Does it follow a logical order?
I’ve said before and I’ll say again – my way is by no means the ONLY way to results! But I’m telling you what I have seen work for me – and for my clients. A logical order for me means that we work the biggest, most complex movement patterns at the start of a session when we are both fresh and focused. What good is bicep curls as exercise one, then a set of heavy squats an hour later? This is a recipe for both injury and in my mind lack of progress – who is going to perform those squats to the best of their ability at the end of a long, hard session?
To add to that – for me a program is not complete without some compound movements patterns. If you’re looking at a program that has tons of isolation work (like bicep curls, shrugs and chest flys) then you should be questioning whether that’s the quickest route to changing your body. I’ve never done a shrug in my life and my traps are plenty big enough 😉
Follow this simple checklist to find out if that plan you are following online is the right thing for you and your body!
When You’re Ready To Get Serious
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