Are you thinking about creating your own workout program? Then you should read this first.
If you’ve been going to the gym, you might be tempted to make your own workout plan. After all, how difficult can it be? You just need a pencil and paper, jot down 58 sets of bench press and bicep curls, and you’re good to go. Well, unfortunately, creating an effective workout program is a bit more complex than that. In this article, we’ll explore why making your own workout plan can be more harmful than beneficial if not done correctly.
It’s essential to acknowledge that there’s more to training than just building your chest and biceps. A balanced workout should include various muscle groups, including those responsible for a six-pack. One of the biggest hurdles in creating your own program is selecting the right exercises. It’s not enough to simply choose exercises; you need to understand how to perform them correctly and what muscles they target.
Proper exercise selection is crucial in any effective workout program. However, choosing the right exercises requires knowledge of the different muscles and how they function. You need to select exercises that target your muscles in a balanced manner to avoid overworking certain areas and neglecting others. This is a common mistake among gym-goers who focus too much on their upper body, resulting in an unbalanced physique.
The information you will see below, and the analysis of the scientific studies, was done by the YouTube channel PictureFit, a fitness and health page focused on making those subjects simple for everyone.
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Read This Before Creating Your Own Workout Program
To create a well-rounded workout plan, you need to understand the different exercises and the muscle groups they target. This involves knowing whether a muscle group is a primary mover or a supporting muscle, as this affects muscle activation and growth. For instance, while bench presses primarily target the chest, they also work the triceps and shoulders. Understanding these dynamics helps in creating a balanced program.
Exercise selection is just the first step. You also need to consider how to group exercises in a single session. Will you opt for a full-body approach where each muscle is targeted at least once, or will you follow a split routine, focusing on different muscle groups on different days? Your decision will also depend on how many days per week you can train. A workout program for someone training three days a week will look very different from one for someone training six days a week.
Another crucial aspect of workout programming is determining the frequency of targeting each muscle group. Research suggests that each muscle group should be targeted at least twice a week for optimal growth, which requires strategic planning and can become quite complex.
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Reps, Sets, and Progression
Programming the right amount of reps and sets for each exercise depends on your personal goals. A strength-oriented program will differ significantly from a hypertrophy (muscle growth) oriented program. For example, if your goal is to achieve a triple bodyweight squat max, performing 28 reps at 40% of your one-rep max (1RM) would be ineffective. Instead, lower reps with heavier weights would be more appropriate.
Progression is another key element in a workout program. Tracking your progress can be done in several ways, such as monitoring volume (total weight lifted), strength, body composition, or even exercise velocity. Knowing how to interpret this data is crucial. If your progress stalls, adjustments need to be made. Continuing with the same program despite a plateau will result in wasted effort and minimal gains.
Recovery and Avoiding Overtraining
Recovery is an often-overlooked component of an effective workout program. Overtraining can lead to fatigue, injuries, and diminished results. Effective programming includes not just rest days but also strategies for managing fatigue, such as tapering and deloading. These techniques help in maintaining performance while allowing the body to recover and adapt.
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Overcoming Bias and Seeking Expertise
Even experienced individuals can benefit from external coaching. Self-programming often leads to biases where you might favour certain exercises over others, neglecting weaker areas. This is why even seasoned athletes work with coaches—to gain an objective perspective and ensure a balanced approach to training.
Conclusion
Creating your own workout program might seem appealing, but it involves a complex understanding of exercise selection, programming, and recovery strategies. If not done correctly, you risk injury and suboptimal results. Seeking guidance from experienced trainers or pre-designed programs can be beneficial. Remember, a well-rounded program targets all muscle groups, includes proper progression and recovery plans, and is tailored to your specific goals and schedule.
If you’re looking for structured guidance, consider joining a fitness community or consulting with a professional trainer. They can provide you with a balanced program that optimises your efforts and helps you achieve your fitness goals safely and effectively. And as always, don’t forget to fuel your body properly with adequate nutrition to support your training regimen.
Watch the video below for more information about what you need to know before creating your own workout program.
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