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HOW TO BUILD YOUR OWN INTELLIGENT TRAINING PROGRAM TO MEET YOUR GOALS
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If you've been around the Fitness Twitter space for a while
You'll see most of us recommend hiring a coach.
Circumstances make it so that isn't possible for everyone
I understand that and give you this thread so you stop flailing.
You'll see most of us recommend hiring a coach.
Circumstances make it so that isn't possible for everyone
I understand that and give you this thread so you stop flailing.
Step 1: Set A Realistic Number Of Training Days
Think about how many days you can fully COMMIT to.
2? 3? 4? 5? 6?
The answer for a beginner is probably 2 or 3.
This will ensure quality of training sessions and its harder to miss a workout..
When there is less of them.
Think about how many days you can fully COMMIT to.
2? 3? 4? 5? 6?
The answer for a beginner is probably 2 or 3.
This will ensure quality of training sessions and its harder to miss a workout..
When there is less of them.
Step 2: What are my needs?
More strength?
Fat loss?
More muscle?
Shit, just about everyone needs ALL Three of those.
But what is the priority?
If obese, you have to get fat off.
If skinny, you got to get stronger to have the capacity to put on muscle
More strength?
Fat loss?
More muscle?
Shit, just about everyone needs ALL Three of those.
But what is the priority?
If obese, you have to get fat off.
If skinny, you got to get stronger to have the capacity to put on muscle
Need #1 Lose Fat
The cool part about losing fat is that you can focus on getting stronger at the same time.
Hammer out basic exercises:
Squats
Deadlifts
Bench
Press
Rows
Lat Pulls/Chins
Meanwhile, focus on getting active.
2-3, 10-20 minute walks per day.
The cool part about losing fat is that you can focus on getting stronger at the same time.
Hammer out basic exercises:
Squats
Deadlifts
Bench
Press
Rows
Lat Pulls/Chins
Meanwhile, focus on getting active.
2-3, 10-20 minute walks per day.
Combine the adaptations from getting stronger with increased activity from the walks
And you all of a sudden put your body in an environment where it needs to start making changes.
If your diet is in check, you will start seeing fat come of and your strength go up.
And you all of a sudden put your body in an environment where it needs to start making changes.
If your diet is in check, you will start seeing fat come of and your strength go up.
#2 Build Muscle
Funny thing is the answer to building muscles lies in the basic compound exercises as well
Squats
Deadlifts
Bench
Press
Rows
Chins
Dips
Then it is just a matter of splitting those up into your training days, hammering protein, and progressively overloading
Funny thing is the answer to building muscles lies in the basic compound exercises as well
Squats
Deadlifts
Bench
Press
Rows
Chins
Dips
Then it is just a matter of splitting those up into your training days, hammering protein, and progressively overloading
Step 3: Intelligently Split training
Regardless of your goals
We train big movements, because training movements trains muscles
I've included examples of splits because I love you guys
These are all sustainable methods that you can make progress on for months, even years!
Regardless of your goals
We train big movements, because training movements trains muscles
I've included examples of splits because I love you guys
These are all sustainable methods that you can make progress on for months, even years!
5) 2 Day Split
Day 1
Squat
Bench
Chin-ups/Lat Pulls
Day 2
Deadlift
Press
Rows
Separate workouts by 2 days, ex. Monday/Thursday
You can add in additional arm/back/glute/ham/quad work as you see fit.
Just remember, accessory work takes the backseat to the main movements
Day 1
Squat
Bench
Chin-ups/Lat Pulls
Day 2
Deadlift
Press
Rows
Separate workouts by 2 days, ex. Monday/Thursday
You can add in additional arm/back/glute/ham/quad work as you see fit.
Just remember, accessory work takes the backseat to the main movements
6) 3 day split example
Day 1
Squat Heavy
Bench
Deadlift variation
Rest
Day 2
Squat (or squat variation) Light
Press
Row
Rest
Day 3
Squat medium
Bench (or variation) medium
Deadlift heavy
Add assistance as you see fit. Don't let it take away from main movements!
Day 1
Squat Heavy
Bench
Deadlift variation
Rest
Day 2
Squat (or squat variation) Light
Press
Row
Rest
Day 3
Squat medium
Bench (or variation) medium
Deadlift heavy
Add assistance as you see fit. Don't let it take away from main movements!
7) 4 Day Split Example
Day 1
Squat Heavy
Deadlift (varation) volume
Glute/Ham assistance
Day 2
Bench Heavy
Press Volume
Chins/Rows
Rest day
Day 3
Squat (variation) Volume
Deadlift Heavy
Quad focused assistance
Day 4
Press Heavy
Bench (varation) volume
Chins/Rows
Day 1
Squat Heavy
Deadlift (varation) volume
Glute/Ham assistance
Day 2
Bench Heavy
Press Volume
Chins/Rows
Rest day
Day 3
Squat (variation) Volume
Deadlift Heavy
Quad focused assistance
Day 4
Press Heavy
Bench (varation) volume
Chins/Rows
I don't suggest more than 4-5 days of training maximum.
You get no points for training 7 days a week.
Great way to burnout, injury yourself, and make zero progress.
Go live life on non-training days.
We train to enhance our lives, it shouldn't BE our life.
You get no points for training 7 days a week.
Great way to burnout, injury yourself, and make zero progress.
Go live life on non-training days.
We train to enhance our lives, it shouldn't BE our life.
To keep it simple and build effective training programs:
1) Know what your goals are
2) Train with that goal in mind
3) Figure out reasonable number of training days
4) Focus on big compound movements above all else
5) Split your training up in intelligent ways.
BOOM.
1) Know what your goals are
2) Train with that goal in mind
3) Figure out reasonable number of training days
4) Focus on big compound movements above all else
5) Split your training up in intelligent ways.
BOOM.
