Not All Programs Are Created Equal
The Art of Crafting Effective Workout Programs
As someone who is always immersed in the world of fitness and program design, I find my mind constantly brimming with ideas. The process of creating a workout program is far more intricate than simply listing exercises like "bench press: 2 sets 10-12...". To create a truly effective program, several critical concepts must be understood and meticulously applied.
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1. Exercise Selection: Prioritizing Effectiveness
Choosing the right exercises is fundamental. It's not just about including popular movements; it's about selecting exercises that are genuinely more effective for the goals of the program. This requires a deep understanding of biomechanics and the specific needs of the individual or target audience. We no longer ride horse and buggies and likewise there are some exercises that can be left in the dust-bins of history (and I say that as a person with a great love for old-school bodybuilding).
2. Exercise Order: Strategic Sequencing
The order in which exercises are performed can make or break a program. Certain exercises complement or supplement each other, and placing them in a logical sequence can enhance their effectiveness. For example, performing compound movements at the beginning of a workout can maximize energy and strength, while isolation exercises can be reserved for later when fatigue sets in. On the flip side of this, knowing when to reverse the order from isolation to compound is also important for people who are deep into a cutting phase or competition prep. It’s all about knowing the context and when to apply these concepts.
3. Mitigating Fatigue: Managing Energy Levels
Some exercises are more taxing than others. Loading a program with highly fatiguing movements can lead to burnout and a lack of enthusiasm. A well-designed program balances intensity and includes less demanding exercises to maintain energy levels throughout the session. For example, designing a program with back squats, deadlifts, and bench press may not be the best idea when trying to mitigate fatigue. A smart progression of movements takes this into consideration.
4. Having a Clear Goal For Every Session
Every program needs a clear, overarching goal that informs every training session. Each workout should be a step toward achieving this broader vision. An example of having a clear goal for a week of training would be in muscle-group prioritization. To start, which-ever muscle group come earliest in the training session will likely be the primary muscle group being trained that day. So let’s flesh this example out a bit. Say you’re training upper body on Monday, Thursday, and Friday. On Monday you start with chest, Thursday you start with back, and Friday you start with delts like below:
Monday - Upper Body (Starts with Chest)
Thursday- Upper Body (Starts with Back)
Friday - Upper Body (Starts with Delts)
These muscle groups at the beginning of a training session can get more attention while the trainee is fresh, usually with a higher volume than the other upper body muscle groups on that day. The broader vision of a week of training gives enough training frequency and focused attention to all upper body muscle groups such that frequency and volume is high enough to drive optimal growth.
Without a clear goal, which takes into account frequency, volume, and exercise order, a person may not take advantage of these key factors which benefit the person running their program.
5. The Type of Program: Beyond Templates
Templates like Push/Pull/Legs or Upper/Lower splits are useful, but they are not complete programs. They serve as frameworks that need to be filled out with specific exercises, volume, intensity, and progression strategies. A well-rounded program balances the tradeoffs of different approaches to meet the unique needs of the individual. As we’ve gone over in Having a Clear Goal For Every Session, there is a lot more to consider beyond the frameworks themselves.
Key Factors in Program Design
To build a program that stands out, consider these crucial factors:
- Frequency: How often each muscle group is trained.
- Volume: The total number of sets and reps performed.
- Intensity: The amount of weight lifted relative to one's maximum capacity.
- Training Techniques: Methods like supersets, drop sets, and periodization, and their appropriate application.
- Progression: Gradually increasing the difficulty of exercises, volume, and intensity to continue making gains.
- Target Audience: Tailoring the program to specific goals, whether it's a massing phase, cutting phase, or general training.
The Importance of Details
The difference between a boilerplate program and a meticulously crafted one is massive. Attention to detail transforms a generic routine into a personalized roadmap for success. It's the small nuances and thoughtful considerations that make a program not only effective but also enjoyable and sustainable.
In conclusion, creating a workout program is an art and a science. It requires a deep understanding of various factors and a commitment to tailoring every aspect to fit the individual needs and goals. By prioritizing exercise selection, strategic sequencing, fatigue management, clear goal-setting, and a thorough understanding of program types, one can design truly effective workout programs that deliver exceptional results.