How to Learn & Create Effective Workout Programming
HTML-код
- Опубликовано: 11 мар 2021
- In this QUAH Sal, Adam, & Justin answer a live question from one of our listeners.
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpmedia.com/free-re...
Check out the full episode 1509 here:
Video - • 1509: Splitting up You...
“How to Learn & Create Effective Workout Programming"
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpumpmedia
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS 
Развлечения
![Eminem - Houdini [Official Music Video]](http://i.ytimg.com/vi/22tVWwmTie8/mqdefault.jpg)
Just started officially Personal Training people professionally after doing it here and there on the side by myself and I could not have found this podcast at a more perfect time. I look to other successful trainers for advice, direction and to learn as much as possible and I can add this podcast to the list of prime resources to help me learn and grow in order to help others learn and grow. Definitely helping me to become a more knowledgeable and proficient trainer. An understatement is saying Thank you guys so damn much for providing all of this information and entertainment! Much appreciated and keep it coming!!💪🤟
I am a trainer of 10 years, and I still don’t feel like I am confident when training others. I literally recommend full body workouts, but I do work with a selection of about 10 movement types, I like to combine movements and lower the number of exercises down. I personally get the best results, either doing 6-8 exercises and in rounds - or splitting my workouts in to an A and B, and then do each 2 time per week. I really want to do this with more focus, as personally and 42, I can maintain a 6 percent body fat, good flexibility and mobility and I just love it. As a trainer however, I really would like to just get over my insecurities helping others, when I am more than happy with my results, from my programs.
Hey if u don't mind, what do u think of this workout? Dumbells only, & do it as a circuit
so my push would be
DB overhead press
DB bench press
Lateral raises
DB standing reverse flys
Dips
DB skull crusher
Pull:
Pull ups
Rows
Preacher curl
Reverse curl
Legs:
Bulgarian split squat
Standin Calf raises
Seated calf raises
Goblet squats
How many reps set? Brother this is a lot of movements here.
@@Ninosniche I generally have workout A with 5 movements & workout 2 with 5 movements, give or take. Depending on the circuit I can even get away with 4 movements, and creat a pretty decent circuit.
Example: workout A - hinge, vertical pull, horizontal pull, lunge or step & isolation.
Workout B - squat, vertical push, horizontal push, lunge or step variation, isolation.
Day on - weights (alternating) yoga days off. Works for me, got rid of 2 shoulder impingements and feel better that ever, when I didn’t think it was possible, teaching and qualifying as a yoga teacher was a game changer for me, so has the training.
You guys give the best advice! I’ve learned so much just by listening
Anabolic Program....perfect place to start.
Sound guidance fellas. Thank you!
11:01 changing program up every 4-6 weeks
Yes, workout design and programming is highly individual and subjective.
Trainer or literature provide us general guidelines, general programs that have worked for many people, but we still need to customize based on our age, training age, injury or medical conditions, fitness goals, diet, health, etc.
Even in some cases as she said in the video, accessibility. Whether you have access to the equipment or not.
@@matthewroberts198 yes sure, it is an important point to keep in consideration
Everyone should begin with Starting strength. The majority of people just aren’t strong enough.
No
Not everyone wants to Squat or Deadlift, or benchpress, or barbell overheadpress.
Absolutely horrible advice. That's how beginners get injured.
@@Tagedeagan it’s the simplest program that exists. What should they start with, walking around the block?
@@jeanpauljeanpaul2530 lol walking is cardio 🤣 I sure wouldn't start them with 5 reps or less though. Probably something like whole body 3 days a week with a rep range of 12-20 to establish the neurological connection, then once they have shown stability and good form in their lifts then implement more strength strategies. 💪
Solid advice
Love the accent
If I were a female or generally a beginner with the viewer’s goals I‘d do the following:
I‘d start off with exercises that increase my mobility and prep me for the classic heavy compounds. The best prep exercises in my opinion are the goblet squats, RDLs, Ring Rows, Deficit Push-Ups (although deficit push-ups might be very hard for a female that hasn’t built strength yet) and Kettlebell Strict Presses. Why? Because they reinforce good movement patterns while being more scalable/easy to perform than the heavy barbell classics. For example the goblet squat teaches how to squat upright and allows stiff people to get into a position that they can’t get into with a barbell back squat while not being as uncomfortable as a front squat. Or ring rows take you through full rom just as pull-ups would do, but are scalable so that also people who can’t do pull-ups yet can perform them. Kettlebell presses reinforce a very vertical pressing behaviour where you can’t really flare your arms out without it being uncomfortable as with dumbbells. Or deficit push-ups (potentially also on knees) allow for more depth and scapular retraction and RDLs teach a proper hip hinge.
I would start with these in a 10-20 rep range and start with a total of 9 sets per week distributed across 3 sessions and then build volume by adding sets or an additional workout day once you have accustomed to the stimulus. Similarly, I would add weight over time to train more in a 8-12 rep range. Once 5 sets of 15 goblet squats with 20/24kg are easy you have build a solid base not only strength but also endurance wise to advance to barbells. I see so many people who can’t squat more than 10 reps not due to lack of strength but due to lack of endurance, because their heart rate kills them.
Also when advancing I would kick out the named exercises altogether but keep them in on easy days. E.g. When you deadlift heavy, squat light for reps and vice versa. When you push heavy, pull light. This way you can train more often and still get 4 workouts per week in without overtraining.
It would be nice if y’all provided a tracking template. When y’all say tracking I’m not sure what I’d record.
The amount of weight you lifted, for how many reps. Your RPE - Rate of percieved exertion per exercise/set.
Anything else u wanna track.
If u go into the gym and u can see last time you did 3 sets of 15 reps at 50kg then you know this time you need to step it up!
@@rhysbro5617 Thanks. That helps a newbie like me.
Great advice
💪
Just remember when creating programs or following someone's program make it exciting. People find excitement going to the gym when they find the exercises they love. Also track your exercises
I think people tie themselves up in knots when it comes to training programmes. Too much emphasis on the 'programme' and not enough focus on what your goals are. In my opinion full body is great for muscle building AND hypertrophy. I hit my biceps three times a week where as before I would hit them once week using the split routine. It didn't work for me but we're all different. The key is consistency, you will learn as you go, stop worrying about the programme there is no magic programme and there are no magic exercises, at the end of the day you have to put in the graft!
check out workout plans by other trainers...especially mine that's behind a paywall, even though I know the whole point of your question was about asking how to make your own for free...
I just have no fuckin idea what exercises to do
still?
Start with the free ones. Like pushups and pullups. That's were I started, move up from there
Focus on getting stronger with compound lifts like bench, row, and a squat as the main goal then as comfortability builds start throwing a variety of exercises you enjoy for whatever body part you’d want to improve
If you have a barbell then squat, bench, deadlift and overhead press.
I love how they say - you need a trainer - but when you do they charge you a CRAPPPPPPPP LOOOOOAAAAADDDDD of money for absolutely NOTHING......I have engaged trainers in the past who program for me workouts for a 25 year old not a 50 year old......shame on the training industry - they are clueless.
A lot of trainers are certified and not qualified. Lmk if you need any help
@@isthatcreed9780 whats the difference?
@@ciaran8751 Well anyone can get a certification. You just have to pass the test. A qualified personal trainer will have some hands on experience with clients and experience making programs. It's not easy to do
Passing the tests isnt so easy. If PT certification was easy than everyone would have it. It takes time and dedication to get certified. However being certified doesnt mean youre a good PT. You also have to know how to work with people and have great communication skills
@@isthatcreed9780 the test is bloody hard!
These guys act like gatekeepers. “Only we know how to program” “its so complicated people can’t do it except us” lol
This is nuts, anyone who's been in the gym for a decent amount of time can 100% create a workout program... it is actually extremely easy, these clowns just want to mislead you into buying their shit.
Ya, after awhile you know what excercises to do. My problem was sticking with the same rep range for years. 10-15 reps. I never realized the importance of having a strength phase(high volume, low reps).
2 lower body days and one upper and she likes training lower body more than upper? So she wants “toned” legs and not to be “muscular”. oh boy.
That's the same for most women
I hope she wasn’t married cos boii, she wanted that mind pump😅
Video and the comments are a perfect example of why the title of pt means absolutely nothing. The fact that you have the position of authority and "guide" others with basic or less understanding should be an embarrasment to you.
She wanted you guys to prescribe that Vitamin D
Come on man. 😂😂
Lame
funny but cringe
So many naive people on here same 🔔 ends who will pay for nutrition and training advice from these so called experts just join a old school gym and get advice from experienced lifters who arnt after a quick buck and u tube likes and subscriptions 🤔
Or it’s just people that maybe don’t have access to gyms or know anyone that goes themselves. Why put down people trying to obtain information their own way? They offer enough free information for people to reasonably watch so obviously they’re not after anything obviously just trying to help people get healthy and you knocking that down is just lame