Have you ever gotten into a car to go somewhere, realized you have no idea whatsoever how to get there, then started the car and drove off hoping to get there? I would think not.
I ask this only because people start training every day expecting to get results, but have NO IDEA what path to follow to get there. So they spend countless hours, days, months, and years wandering around the gym expecting to somehow “arrive” at their destination.
Modern science has allowed our species to gain more information about itself physiologically, which means we understand how to use specific stimuli OVER TIME to elicit a desired result with our bodies. The problem is that people, and even trainers, are too lazy to take the time to seek out this information. When that happens, the goal is to simply “get tired” while hoping you stumble upon a positive result.
When it comes to program design, here are some basic guidelines in understanding how to structure your training program:
First, choose a desired goal.
Once a goal is chosen, understand how to get the body to REACT to a stimulus in a way that reflects your goal (example: a result/reaction of weight loss in a body comes from a stimulus of an increased heart rate and a strength training program to increase lean muscle mass and the testing metabolic rate)
• Weight Loss = Increase heart rate during workouts and strength train to increase lean muscle mass to increase the metabolic rate, and in turn burn more calories to burn fat.
• Weight/Mass Gain = Increase lean muscle mass by increasing caloric intake, and by a program design structure of 4-6 sets of 10-15 reps with weights between 55-75 percent of your 1 rep max in the selected exercise. And no more than 45-90 seconds rest between sets.
• Strength Gain = First, build a greater muscle mass because more muscle allows a better ability to gain strength (“You can’t flex bone”). Next, use a program design structure of 5-8 sets of 1-6 reps with weights between 75-95 percent of your 1 rep max and approximately 2-3 minutes rest between sets.
• ower Development = Gain strength first, because power’s most important attributing factor is strength. Next, use a program design structure of 3-6 sets of 4-12 reps with weights between 65-85 percent of your 1 rep max with 1:30-2:30 minutes rest — all while moving the weight as explosively as possible using IMMACULATE form and technique. Trying to work on power using poor form can quickly cause injury.
Have a progression or structure of phases to build up to. This is called periodization. This can come in multiple forms and has been coined “Muscle Confusion” most recently in a popular program. All it means is that you must consistently change the program you follow so the body continues to make changes and not plateau.
Once the program is created, FOLLOW IT THROUGH using the law of the harvest. That means put the work in CONSISTENLY over time and reap the rewards later, because no one plants a seed and grows a tree over night. BE PATIENT. If you keep jumping around you’ll NEVER see the results you want.
This information is the most basic foundation to understanding how to create a program for yourself. Follow it consistently and watch your body make great changes over time.
Anthony Trucks was a decorated football player for Antioch High and the University of Oregon before spending time on multiple NFL rosters. His Trucks Training facility has been operating since 2008. Powered By Trucks will run once a month in the magazine and will include additional content at SportStarsOnline.com. Send your weight training questions to Anthony at email@example.com.
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