While most fitness enthusiasts are content to simply follow programs from magazines or the Internet, smart exercisers know that they are their own best coaches, and will take the time to carefully design their own programs. By following a few simple rules, anyone with basic training knowledge can design his own strength training program.
Step 1
Determine your goals. Your set and repetition ranges will depend on what your goals are. If you are more interested in muscle growth, your reps should be in the eight- to 12-rep range. If your primary goal is to get stronger, you'll want to go down to five reps. Remember that there is an inverse relationship between weight and reps, so lower reps implies heavier weights.
Step 2
Split your workout. Breaking up body parts over the course of the week, called "splitting," allows you to train each muscle group more thoroughly. The simplest training split is to separate upper and lower body. Training four days per week would give you two upper-body and two lower-body days per week.
Step 3
Schedule large muscles before small ones. Large muscles require more energy to contract than small ones, so it is best to train large muscles early on in the workout when you are fresh. The back, for example, should be trained before the biceps.
Step 4
Schedule compound exercises before isolation exercises. As fatigue sets in over the course of your workout, it becomes harder to perform complex movements. Exercises that work more than one joint at the same time should be placed before single joint movements. If you are training your legs, squats should be performed before leg extensions or curls.
Step 5
Schedule heavy movements first, light movements last. Your first few exercises should always be your heaviest ones. As you fatigue, attempting heavy weights will become more dangerous. The deeper you get into your workout, the less demanding the weights should become. An exercise such as the bench press, which allows you to handle heavy weights, should be performed before a triceps extension.
Step 6
Schedule your midsection last. Your abdominal muscles and lower back, also called the "core" muscles, are responsible for stabilizing the body during exercise. It's important that your core muscles be fresh for the majority of the workout.
Tips and Warnings
- A training partner can make a huge difference in both the safety and effectiveness of your workouts. Not only will a training partner help with motivation, but they can also provide spotting with heavier weights.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; The National Strength and Conditioning Association; 2008
- "American Council on Exercise, ACE Personal Trainer Manual"; The American Council on Exercise; 2003
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