Program Design Discussion
Babs had a good idea about discussing how and why programs are set up. I am going to add my basic concepts. Please feel to comment and add your thoughts.
Here are my general guidelines to program construction for beginning to intermediate lifters.
I will add thoughts about each of these points later. Please feel to chime in, have a say, whatever.
Guideline #1 - Use the correct lift order
Guideline #2 - No more than 2-3 compound lifts per day
Guideline #3 - Start with a full body, evolve to splits
Guideline #4 - Use a maximum of 3-4 training days per week
Guideline #5 - If you canít hit it hard in one hour, you have no business training longer
Guideline #6 - No more than 20-25 sets per training day
Guideline #7 - Use a reasonable number of sets per body part
Guideline #8 - Balance your training
Guideline #9 - Strengthen everything from head to toe
Guideline #10 - Train the body, not body parts
Guideline #11 - Focus on non-spinal flexion ab work
Guideline #12 - Itís ok to use some pet exercises
Guideline #13 - Pick the best tools
#11 is so very important for core stabliity and lower back health. And this is the first time I have ever seen it spoken about that I can recall. I'm very glad to see it's on the list. Knowing this fact would have probably saved me from a lot of issues i'm currently dealing with.
If anyone ever needs any ideas for non-spinal flexion ab work, let me know, i've got some suggestions.
Doing "more" won't help you reach your goals faster. I think most new trainees approach training this way. It is a mistake. Nice one, Steve.
#12 - Be patient. NO program will work overnight. While some say give it a month, I recommend at least a quarter (3 months for those who only think in terms of money and not calendars) to truly determine effectiveness.
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