Fitness must be carried out according to a well-thought-out plan. Many people have asked for a personalized fitness program, but it's usually rejected because the trainer hasn't seen their body or assessed their physical condition. Creating a plan without this information is not only ineffective, but also irresponsible. It's better to teach someone how to fish than to give them a fish, so here at @Global Fitness Center, we'll explain how to create an effective fitness program.
Most of the people who have written fitness plans are beginners. A master’s fitness plan is in their mind and doesn’t follow a strict pattern. Instead, they listen to what their body tells them and make changes when necessary.
A good training program is essential for successful results. However, many people start off with mistakes that can set them back from the beginning.
Mistake 1: Overtraining
As the saying goes, there is no such thing as overtraining, just insufficient rest or inadequate nutrition. Your progress is often hindered not by improper training or intensity, but by not allowing enough recovery time between sessions. Make sure you schedule your workouts properly to allow full recovery between each session.
Solution:
1. For most muscle groups, at least 72 hours of rest should be scheduled between workouts. For example, if you train triceps on Monday, you can train them again on Thursday.
2. Avoid doing heavy weight squats and deadlifts on consecutive days. At least 72 hours of rest should be given between such compound exercises.
3. In compound movements, secondary muscles may also be heavily engaged. Therefore, consider this when planning your routine. For instance, during bench press, the deltoids are also activated. So avoid training shoulders and chest on consecutive days. If you do, ensure at least 48 hours of rest between these sessions.
4. Aerobic training can impact recovery. Avoid leg-focused aerobic exercises the day before leg training.
Mistake 2: Focusing too much on strong areas and neglecting weak ones
Many people tend to focus on their strengths and ignore weaker areas. This is common, even unintentional. If your back is a strength, you might prefer higher-intensity training. Similarly, if your calves are weak, you might skip them or reduce intensity. This can lead to imbalances and further weaken the already weak parts.
Solution:
1. Train your weakest areas first or dedicate specific sessions to them. When you're fresh, you can target the parts that need more attention.
2. If your lower body is weak, train different muscle groups on separate days and include calf work 2-3 times per week.
3. You can finish your workout with stronger areas or reduce the volume. If one area is significantly ahead, temporarily avoid it until others catch up.
Mistake 3: Sticking to the same weekly training plan
Many bodybuilders develop habits and use the same weekly plan for long periods. For example, Monday is always chest day. Changing your plan is rarely considered. However, varying your plan can improve effectiveness and help develop lagging areas.
Solution:
1. Change your weekly plan at least every three months.
2. Alternate between two different weekly programs or switch to a full-body training cycle. For example, train 6 days and rest 1, or train 4 days and rest 1. This helps stimulate all muscle groups more evenly.
3. Once a year, try completely different training modes, such as high-rep sets (50–100 reps), cycling, or strength training.
Mistake 4: Poor scheduling
If you plan wisely, you can give each exercise and aerobic session the attention it deserves. Even professional athletes have to compromise. And even if you have time, your physical limits mean you must learn to manage your training effectively.
Solution:
1. If you have limited time, focus on compound movements like squats and bench presses. Ensure your weak areas get attention. If you have to skip one part, let your strongest area take the hit.
2. Don't feel guilty if you miss a session due to injury or illness. Sometimes, taking a break is better than forcing yourself to train poorly.
3. If you only have 15–20 minutes, try high-intensity giant set training.
4. If you don't want to cut aerobic training, schedule it separately from strength training.
Mistake 5: Not stimulating all parts of the body properly
Not all parts of the body can be properly stimulated.
1. Plan your strength and aerobic training to ensure proper muscle recovery and growth.
2. Start with the weaker areas or schedule dedicated time for them.
3. Regularly change your weekly plan and occasionally switch up your training style.
4. When time is tight, adjust to prioritize the most critical moves and weak areas.
5. Ensure small muscle groups receive enough attention in your training plan.
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