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-   -   Program Design Discussion (http://www.muscleandbrawn.com/forums/showthread.php?t=15718)

BendtheBar 12-04-2013 12:44 PM

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.

BendtheBar 12-04-2013 12:46 PM

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

BigJosh 12-04-2013 12:58 PM

#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.

afraziaaaa 12-04-2013 01:56 PM

Quote:

Originally Posted by BendtheBar (Post 433493)
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

To put it another way, don't waste time doing more than what is needed to grow. Doing so will only make it harder to balance life and increase the risk of injury.

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.

bamazav 12-04-2013 02:47 PM

#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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