Designing a workout program for muscle growth and strength development / hollisteronlineshop.us

This article describes how to independently compose a training program that will be ideal for you, describes in detail the basic principles of construction depending on your goals (gaining muscle mass, increasing strength indicators or working on relief), lists the rules that should be used when choosing an exercise and what to consider, outlines the basics of building a split workout and discusses common mistakes.

However, it should be understood that training aimed at muscle hypertrophy of a natural athlete who does not use steroids is very different from training a bodybuilder using pharmacological support. Therefore, this information must be adapted to your age, training experience, health status and tasks. One of the beginner’s mistakes in natural bodybuilding is to copy the training programs of professional athletes at a competitive level.

Программа питания для набора мышечной массы | FitBreak! Всё о фитнесе и бодибилдинге

The structure of strength training, the sequence of exercises performed, the importance of warm-up and cool-down

This manual is based on the work of Christian Thibado, an experienced weightlifter and training program development specialist. To achieve a good result, you must carefully study all the steps, without exception, which are given in sequential order:

  1. Choosing a training goal – a training program should not pursue multiple goals at once. The same goes for diet and sports nutrition choices .
  2. Creation of a split program – the modern principle of training involves training different muscle groups on different days. This step needs to be given special attention.
  3. The number of repetitions for mass and strength in the exercise
  4. Number of approaches per muscle group
  5. Number of exercises per muscle group
  6. Exercise selection in bodybuilding
  7. The best exercises for gaining muscle mass
  8. Exercise speed
  9. The order of doing exercises in the gym
  10. Rest between exercises and sets
  11. Rest between workouts
  12. Optimal workout duration
  13. The best time to exercise
  14. Advanced bodybuilding techniques
  15. Electronic workout diary

This list contains well-structured, proven and only necessary strength training knowledge. You can find additional information in the thematic section.

Item Purpose of the training
Power Explosive power Hypertrophy Endurance Speed
Load (% of 1RM ) 80-90 45-60 60-80 40-60 30
Repetitions in a set 1-5 1-5 6-12 13-60 1-5
Exercise sets 4-7 3-5 4-8 2-4 3-5
Rest between sets (min.) 2-6 2-6 2-5 1-2 2-5
Duration (seconds per set) 5-10 4-8 20-60 80-150 20-40
repetition rate (% of max.) 60-100 90-100 60-90 60-80 100
Workouts per week 3-6 3-6 5-7 8-14 3-6
Table from the book “Super training” by Mel C. Siff, 2003

Word of the author 

This article reveals to the reader the strategies and tactics that allow you to independently create an individual training program. Bodybuilding and fitness coaches writing for magazines usually offer a wide variety of variations and sometimes circumvent some of the rules I have outlined. However, it should be understood that in order to circumvent the rules (without sacrificing quality and efficiency), you must thoroughly master the basic knowledge. If you want to create advanced programs for yourself or other people, then you need to start with the practical work of compiling classic programs. Then you will no doubt learn to develop advanced techniques as needed.

Наращивание мышечной массы - питание - GrowFood

In other words, you first need to get a self-education degree, and only then think about a dissertation. Take your time, apply this knowledge wisely, step by step, and you yourself will not notice how you will begin to draw up reasonable, logical and effective training programs yourself.

Material evaluation 

A well-known trainer was asked to rate the work of Christian Thibado “How to write a training program”. He said: “From now on, I hate him, because he revealed all the top secrets of professional coaches.”