|12-04-2013, 12:44 PM||#1|
Bearded Beast of Duloc
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.
|12-04-2013, 12:46 PM||#2|
Bearded Beast of Duloc
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
|12-04-2013, 01:56 PM||#3|
Join Date: Jun 2013
Location: New Jersey
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Whey Protein
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.
730/500/670 - 1900 @ 275
|12-04-2013, 02:47 PM||#4|
Bigger, Stronger, BAMA!
Join Date: Nov 2010
Location: Virginia Beach, VA
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
#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.
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)
2014 100%RAW American Challenge, May 31, 2014:
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs
Shooting for a 900+ total for next meet. (see quote below)
"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
|12-04-2013, 12:58 PM||#5|
Tournaments Won: 3
Join Date: Mar 2011
Location: Central California
Training Exp: 7-8 years
Training Type: Fullbody
Fav Exercise: Bench Press and Curls Bro
Fav Supp: Opti-Men Multi Vit
#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.
Zdravko Veselin Gaeta
I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
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