Programming
Progressive overload is the main training
principle I base my programming on.
It's as simple as when you get stronger,
you must work out harder in some way to
increase your need to adapt, whether
it be through weight, reps, sets,
workout frequency, or variation difficulty.
These basic yet important factors are the
main determinants of your
exercise program outcome.
principle I base my programming on.
It's as simple as when you get stronger,
you must work out harder in some way to
increase your need to adapt, whether
it be through weight, reps, sets,
workout frequency, or variation difficulty.
These basic yet important factors are the
main determinants of your
exercise program outcome.
Some other factors that will come into play during creation of your program are:
- Frequency of lifting days
- Past or current injuries
- Health conditions
- Training experience
- Fatigue mangaement
These and other factors are taken into
consideration when programs are created.
They are all individualized to fit the trainee and
their goals with the time and equipment available.
consideration when programs are created.
They are all individualized to fit the trainee and
their goals with the time and equipment available.
Breaking Down The Program
We can break this program sheet down pretty simply.
You have your main lift and accessory lifts.
Your main lift is usually the most intense
exercise of your day, but not always.
Accessory lifts compliment your main lift
or work on something completely different
depending on your goals.
The black text is the name
of the exercise while the red text
can indicate both quick directions of the
exercise and specific instructions
where I believe individuals need to
focus.
To the right side of the program we see how
many sets, reps and what weight we will
be using for the exercise.
You have your main lift and accessory lifts.
Your main lift is usually the most intense
exercise of your day, but not always.
Accessory lifts compliment your main lift
or work on something completely different
depending on your goals.
The black text is the name
of the exercise while the red text
can indicate both quick directions of the
exercise and specific instructions
where I believe individuals need to
focus.
To the right side of the program we see how
many sets, reps and what weight we will
be using for the exercise.
- Green arrow pointing to sets done per exercise
- Yellow arrow pointing to the attempted weight range
- Violet arrow pointing to the attempted rep range
Programming Example 1
Here is an example of a smaller,
new females routine. This individual has one hour, 2 days a week to train. This program places an emphasis on glute and pper body strength. After 6-8 weeks of progressive overload
and some exercise variation, our next programming block looks like this: You will notice the latter program is more difficult in almost every way. Reps may stay the same if weighs or sets increased and vice versa. Increasing weight when possible before reps and sets will increase strength and muscle mass without generating excessive fatigue and soreness (not useful!). Training in the progressive overload style can help make sure your technical form is on point before you increase the weight You may also notice that some of the attempted reps and weights have a range in them. This allows the client some upward motion when they are by themselves during their training, without the program itself becoming too strict or complicated. A strict program can be hard to adhere to on bad days while an overly complicated program can bog down your ability to get in and out of the gym. |
Programming Example 2
Let's look at a snippet of another
clients training. This client is a lean male who has 5 days to train but only 30-45 minutes in his gym during those sessions. The program has an emphasis on the chest and shoulders right now. This time lets look at exercise selection and amount of exercises performed during a session. It's plain to see that each day this client has less exercises per session than our newer client. With less time and equipment, this person counts on more bang for your buck exercises relying solely on a bench and pair of adjustable dumbbells. This programs exercise difficulty is higher for shorter bouts of training but the individual is able to make progressive gains this way even with limited time per session and equipment availability. |
Programming Example 3
Here is s a piece of a program from
a naturally larger and stronger male. This person loves to workout. He has only been training for less than a year but has made strides. They are all in on training, lifting 5 days a week, more than an hour a day at a fully equipped public gym. All gym equipment should be seen as a tool to be used in context for training goals and for this reason i like to use any available equipment when it suits the need. This can help keep from boredom and in some cases help with recurring movement injuries and lets face it, it can be nice to hit the machines to get a break from the constant stress of free weights, As you can see, a gym stocked with equipment and a full training schedule will allow for more muscle groups to be hit or for the same muscle groups to be worked out more frequently. |
Programming Example 4
For one last example let's look
at an elderly client who was originally dealing with both arthritis of the knee and a hiking mishap, leaving her with a knee surgery that went well. By following the concepts of progressive overload we have been able to get her from a 4 inch stepup and bodyweight bench squats, to this current program. This client lives further away, only allowing for one session a week. We make the most of it though and her knee is proof! One day a week is useful for very specific purposes. You should not expect to look like Arnold with this frequency of lifting. However, remember that any lifting is better than none at all! |