Have a plan, or plan to fail. This has been a motto in my book for quite some time now.
What does it mean to me?
Go to the gym and take a look around. You might see some people who look as if they know what they are doing and you might see the complete opposite. Someone who looks like they are complete and utterly confused as to either how much weight they should grab or what exercise to do next. If you have been around the gym long enough you can point out the ones who walk in, put seven exercises in a blender and hit start. There isn’t much rhyme or reason behind what theses people are doing. I’m not bashing by any means, I just want to help!
Are you someone who goes to the gym and blends?
If you’re a blender, I’ve got you covered. Here are a few tips on how to help with your programming before going into the gym so you have a plan.
1. Use specificity.
This should help choose what exercises to perform. What is your goal? Do you have any limitations? If you have a shoulder injury which restricts your ROM (range of motion) and doesn’t allow you to press anything overhead, maybe you shouldn’t be programming in 5x5 overhead press. If your goal is endurance, program the specific set and rep range to achieve your goal.
2. Know what rep/set range to be exercises in.
I’ll keep this simple.
Strength: 1-5 reps
Power: 1-5 reps
Hypertrophy (muscle growth): 8-15 reps
Endurance: 25-60 reps
3. Keep progressive overload on the forefront of your mind.
Whats progressive overload? Great question. It simply means doing more overtime. An example, you could be adding more weight to the bar, adding sets/reps, and/or having a more productive training session.
With all these tips in mind, there are numerous ways to program and progressively overload your routine. Ask your coach if you have any programming questions, they should be knowledgeable enough to discuss more. If they don’t know, than sad to say but maybe it’s time to find a new coach.
- Coach Jason