Crafting an effective training plan requires a clear understanding of several key elements. Each component plays a critical role in achieving your fitness goals, whether it’s building muscle, increasing strength, or improving overall conditioning. Below, I’ve outlined the fundamental aspects you need to consider when designing your training regimen.
Exercise Selection
Volume
Frequency
Training Intensity
Rest Periods
Progressive Overload (detailed in the accompanying video)
Repetition Range
1. Exercise Selection
Your training plan can incorporate machine-based exercises, free weights, or a combination of both. The key is to choose exercises that effectively target specific muscle groups and allow for gradual increases in weight. There is no single “mandatory” exercise, such as barbell squats or bench presses. Focus on exercises that you feel connected to and that support safe, consistent progression.
2. Volume
Volume refers to the total number of sets performed per muscle group each week. This can vary significantly between individuals. Research indicates that 12-20 sets per muscle group per week generally yield optimal results, though individual response may differ. It’s advisable to begin with a lower set volume, monitoring progress closely. If progress stalls despite consistency in other areas, consider increasing the volume. Prioritize training intensity and effort over sheer volume.
3. Training Intensity
Training intensity is paramount. Without sufficient intensity, other aspects of your program are unlikely to yield desired results. This doesn’t mean lifting the heaviest weights possible, but rather selecting weights that make the final 2-3 reps within your target range highly challenging, with no more than 1-2 reps left in reserve. For example, if you can perform a maximum of 10 reps with a 10kg dumbbell before reaching muscular failure, aim to perform 8-9 reps, increasing the weight as you progress. For more details, refer to my video on progressive overload.
4. Frequency
Frequency pertains to how often you train a particular muscle group each week. For optimal performance and reduced fatigue in individual sessions, it is generally recommended to train each muscle group at least twice per week. For example, instead of performing:
– Incline Dumbbell Bench Press: 3 sets
– Dumbbell Bench Press: 3 sets
– Machine Chest Fly: 3 sets
– Push-ups: 3 sets
You could distribute the exercises across two sessions:
– Session 1: Dumbbell Bench Press: 3 sets, Machine Chest Fly: 3 sets
– Session 2 (after 2-3 days): Incline Dumbbell Bench Press: 3 sets, Machine Chest Press: 3 sets
This distribution allows for more focused and effective training in each session.
5. Repetition Range
Muscle growth can be achieved across a range of repetition schemes, provided the sets are taken close to failure. However, higher repetition ranges in certain exercises can lead to increased fatigue. Aiming for 7-15 repetitions per set is generally advisable, ensuring that each set is close to failure. Varying your repetition ranges (e.g., 7-10, 12-15) over different training cycles can also enhance overall benefits. Select weights that bring you close to failure within these ranges, where failure is defined as the inability to perform another rep with correct form.
6. Rest Periods
Adequate rest between sets is crucial for recovery and maintaining intensity in subsequent sets. Longer rest periods, typically 2-5 minutes, are recommended for multi-joint movements such as chest presses, squats, seated rows, and deadlifts. For single-joint movements like biceps curls or leg extensions, rest periods of 1.5-2 minutes may be sufficient. Individual needs can vary, so adjust rest periods as necessary to ensure you’re training with the appropriate intensity.
I hope this guidance proves useful.
Lalit Gulati, Transformation Coach
