Training Tip # 2 – Designing your own Program (2)

  In the first Tip that I gave you, I talked about exercises, you really need to start by figuring out what your goals are. Do you want to get stronger? Lose weight? Do you want to get “jacked” and have huge pecs and arms? Whatever your goal it will ultimately influence your choices when making up your program.  

When designing your own programs, the first thing you need to manage and figure out is your rep range. Reps will influence everything from the intensity, to the amount of sets and how much rest you take. So start with reps.  Without getting into the science behind all of it, here is a very simple guide: 

  • Muscular Endurance/Certain Rehabilitation Protocols/Re-education/Learning Movements and Lifts  – 15+ reps

  • Hypertrophy (muscle building) – 8-12 reps

  • Strength, speed and power– 4-6 reps

  • Max Strength – 1-4 reps

Now these are guidelines only and very basic guidelines at best. There will be some overlap and truth be told, there is a lot more to all of this. Nevertheless, for this blog, this guide will suffice.

 So, to recap so far…you figure out your goals, develop your rep range, pick out some new exercises that will give you more bang for your buck and you are almost on your way to a pretty good program. Stay tuned for more tips on sets, and rest time.

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