There is one common thing among new trainees...
They all go over the different exercises in the gym because somebody else told them to do so.
However, they don’t know the logic behind it. They lack knowledge.
As a matter of fact, most people DO NOT know what they are doing in the gym before they start doing it...
In order to be efficient with your time and progress in the gym, you have to understand what your goal is, why you are doing specific movements, resting for specific time frames, etc.
Have you ever wondered what the fundamentals behind a successful fitness plan are? Why are the exercises ordered in a specific way?
To learn the answer to all of these questions and more, continue reading.
What Does The Perfect Fitness Plan Consist Of?
It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your dream physique.
There are six components that you have to consider when following a fitness plan.
1. Strength Exercises
Compound movements such as Deadlift, Bench Press, Squat and Overhead press are essential exercises that you should implement in your programs IF you don’t experience any pains or discomfort when performing them.
You can progress on these movements in almost every training session, in one way or another.
They are the core of every program, and the best thing is it allows you to get a full body workout in less time.
Becoming stronger on these movements goes hand in hand with building strength for everyday living as it stimulates muscle growth and it stimulates real world movements.
2. Isolation exercises
Other movements such as biceps curls, triceps/leg extensions, lateral raises, lat pulldowns should also be in your program, but they shouldn’t be the main focus.
If you are a natural trainee, you should implement these exercises and try to linear progress them.
The idea of isolation exercises is to move from one muscle group to another muscle group until you work your whole body. It is often recommended when you have muscle imbalance or weakness that occurs after injury and therefor this kind of exercises are most likely an “accessory” to your training program. Though there are times when isolating a specific muscle, muscle group or joint is necessary and recommended.
3. Conditioning/Endurance
Aerobic exercises should also be part of your routine if you want to maintain good health.
From our experience, there are many gym rats out there who neglect to do any form of cardio.
Now, we don’t want to be misunderstood here.
Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 8-10k+ steps every day)
However, in the cold months, this can be a challenge for many of you.
That’s why, to maintain and improve your heart’s health, you may want to implement some aerobic work, as well.
And we don’t mean that you have to do long boring cardio on the treadmill.
You can try jumping rope, “Tabata” training, or any other sport out there, such as swimming, tennis, or even martial art.
4. Sleep
You’ve probably heard this as a kid, but sleeping is of major importance for your overall health and performance at the gym.
Bad sleeping habits will affect how you look and feel. In fact, sleep deprivation will decrease your productivity throughout the day.
Getting 7-8 hours a night and going to bed around the same hour will adjust your circadian rhythms, and you will benefit from it massively.
Better recovery, better performance, feeling better overall.
5.Proper Nutrition
You can’t outperform a good training plan with a crappy diet!
We recommend tracking calories and macro/micronutrients to everyone out there at the beginning.
By doing this, you understand how nutrition works and what macros / micros most foods consist of, as well as how much you actually need.
Now, if you don’t want to track every gram of your food, that’s alright.
Just keep in mind the following things:
- Try to consume a good source of protein such as fish, meat, eggs, whey protein on every meal.
- Stay away from processed foods, which are high in trans-fats and carbs.
- Keep alcohol consumption at a minimum
6. Training Volume
One of the most crucial (if not the most) factors in your training plan is the TOTAL amount of work done for a given workout.
Volume is the primary driver of adaptations on a muscular and neurological level, and when paired with intensity (exertion), it can give great results.
In your training plan, aim to have 8-15+ working sets, per muscle group, per week.
You’d be on the lower end as a beginner and on the higher end as you advance.
Split this volume into separate training sessions to maximize performance from set to set and, thus, quality volume.
Try it and you will see amazing results for yourself!
In short
Focus on building your strength by progressing on the compound movements every session. Implement aerobic exercises in your plan to maintain good cardiovascular health.
Get enough sleep per night to maximize your performance in and outside the gym. Follow a “proper diet.”
Last but not least, ENJOY what you are doing!