Watch This Before Making Your Own Workout Program!
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- Опубликовано: 10 июн 2024
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Making your own program might sound like a good idea on paper (literally), but you might be setting yourself up for failure doing so, especially if you never made one before. It's not that it is impossible to do, but there are likely much more that goes into making an effective program that you might realize. In this video, we'll talk about some of the bigger points of why you should think twice about making your own program if you're trying to build muscle and get stronger.
#workout #fitness #gains
Picturefit on RUclips! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
On the other hand, once you've been lifting long enough you really need to make a custom program for yourself. So why not try learning as you go?
Making a program doesn't mean you can't update it every week. You're bound to make mistakes but you learn in the process.
Yeah custom programs are a must, I can't workout 5-6 days a week, I feel like shit, tired and my body hurts, because I train with high intensity my joints, ligaments and tendons need time to catch up so I decided I would go 4 days a week but with high intensity, and Do abs at home
Start with what you enjoy but maintain the attitude of a beginner always looking to learn. The idea that you should stop because your program isn't perfectly tuned to maximize results is pretty silly. Can't say I approve.
@@zoidberg1201the fact i don’t know how to get the best results is the main reason every time I make one I scrap it 😭😅
Idk if this exercise or this exercise is better, don’t wanna make my body bigger or work myself to hard and wear myself out
Been agonising over making one
I feel like this video is omitting a lot of important reasons why you might want to make your own program even if it won't be perfect. For me, the fact that I can decide which exercises I do and when is the single biggest contributor to my consistency in going to the gym. I can avoid exercises that feel uncomfortable or dangerous for my body or in the specific gym I'm at because of its equipment, and instead focus on exercises that make me feel excited to be at the gym.
This doesnt feel right somehow. It assumes that making anything else than perfect progress is somehow bad. I think as long as youre happy with how its going and arent hurting yourself, you should be fine.
I've seen many "axpurts" create terrible plans though. At least the plan that I create for myself contains exercises I enjoy and a suboptimal plan that you adhere to will always win over an optimal one that you don't
Problem is, expert programs are all too unrealistic and go completely overboard.
I’m a bit disappointed by this last video. It sounds a bit condescending even if I can get the message underneath. Yes, there are lots of subtleties to think about when making a program but isn’t that precisely your role ?
You, Jeff Nippard or Jeremy Ethier are giving great scientific fact-based advice that we can use to make our own programs. You said it at this end but it wasn’t emphasized enough for me: what’s the worst that can happen ? Under-optimal gains. But the process of learning, understanding, and trials and error when making a DIY program is so stimulating and enriching.
Here, I think you’ll discourage many people to get into it, and that’s really dommageable.
Big fan of your other videos by the way ! Helped me a lot to create my own programs!
I'm very disappointed. Very much looking down upon your audience.
I'd agree for someone who has never done their own research and used programs by people who know what they are doing but after that point it's also not that complicated and I think trainers overblow the risk because it makes them money to fear monger about it but also because they're used to dealing with people who have no clue.
The difference is that we have channels like this one, if you're a regular viewer then nothing you discussed today is new or complicated. Furthermore, you learn a lot more about fitness if you build your own programs at least in part.
This guy is really selling what ever he's selling
Yeah, that video felt wrong to me
Last step of the podium.
You look stronger lately
Ultimately you’re better off doing a mediocre program consistently than a perfect one haphazardly.
Great points, Picturefit. Making a program is a lot of work, factoring in exercise, muscle groups, reps and sets, training days, etc. That said, I still think most people would benefit from making their own programs, as opposed to using a generic program from the internet. Most internet programs are so bad, that practically nobody would make gains from them. For example, Geoffrey Verity Schofield reviewed both V-Shred’s arms program and Noel’s Hyper-Mass program (in different videos, obviously) Schofield explained that both programs were beyond bad because:
1) The programs had way too many exercises, such as having 4-8 exercises for just the arms, for example
2) not enough rest time between sets
3) no information regarding progressive overload
4) too many reps and sets for the exercises
These issues seem to be prevalent in almost all internet programs, and not just Noel’s and V-Shred’s. Given how bad most internet programs are, I actually think most serious lifters would actually make more gains with their own plans instead of using just another crappy internet program
"Internet programs" englobes too many information, e.g., 5-3-1 managed to get me from a 4 year 77kg Plateau to 81kg in a year (10 year trained individual), and it's a program that anyone that can operate an excel sheet can follow
I think people should discuss making a program with people that work at the gym. Dont take a single source for the truth, but also ask others what they think that know a lot about it
@@DarkWhiteDeez making a program with people who are actually knowledgeable is definitely a good idea, DarkWhiteDeez. Just exercise caution, because (as Sean Nal and Geoffrey Verity Schofield point out), most personal trainers at your local gym are not super knowledgeable compared to anyone else. So knowledgeable people can help you form a program, but pick your sources wisely
I just head to the gym, try to feel which part ain't sore, and put a shit ton of weight on those muscles. "The present me should know way better about myself than the me who was making a plan a month ago."
Yeah, kinda do the same, the muscles that feel regenerated are the ones that probably are ready to go. 🤷👍
thank you I needed this video bro
i do full body training - each workout has two push exercises, two pull exercises, and two leg exercises. I'm not trying to be a bodybuilder, but im getting stronger and its a simple way to ensure I get good exercise in.
Yes bro, I needed this
Informative yet also hilarious haha
Thanks for the video. I never could write a sustainable program for myself. I've always had to go to other people to write a program for me because they can help me push myself better than I will push myself. I can write, great programs for other people but not for me
My program is always evolving. I have a four day program followed by a rest day then repeat. Each workout day has it's own list of exercises but follow the same muscle pattern. If I feel too sore then I take an impromptu rest day.
My limiting factor is my equipment does go heavy enough anymore so I am having to add sets.
why add sets
The standard 5x5 workout plan is key for fundementals. I maybe fat as hell but I'm strong.
Why not be strong AND also look like you are strong?
@@ambiguoususername2966 Not to mention have favorable blood markers and the ability to ascend stairs without getting winded.
Usually I do one day dedicated to weights and strength with 30 minute cardio, and then the next day I’ll do mostly cardio with little strength training. For me it’s helped get stronger but not lose a ton of fat
This is my plan split,
Day1: Arms and Shoulders (With Cardio)
Day2: Chest and Forearms (With Cardio)
Day3: Back and Legs (No cardio)
Back and legs will take me 2+ hours
How many forearm exercises can you do to be on the same level of importance as legs 🤔
Doing back and legs on the same day would fry my CNS.
@@gasparsigma I have pretty big fore arms,
Abduction and adduction
Pronation and supination
Flexion and extension
Crushing power
That being said this is the fastest workout on my schedule, I’m thinking of moving ab crunches and calf workouts to this day.
@@TheThinkerie I’m just an intermediate guy
I've been making my own auto regulating programs for the last 4 years, since I started training seriously, learning along the way. It's not that hard, in my opinion.
I go gym 3 times: Back bicep / chest tricep / shoulder belly. Does this mean i should go 6 times for optimal grow? ANy split to hit muscles multiple times without doing full body?
Push and legs workout on a thesday, pull workout thursday and sunday. What yall think? My aim to get better on push while not neglecting pull and leggs, and getting 1 cardio sesh in a week on a friday night or sunday morning
Thanks
2:23 i wonder if that's true for more advanced lifters. seems like larger muscles would need larger amount of recovery so then lower amount of sets per week might be more optimal i think.
Idk. On one hand yes you definitely need to know what to do before making a workout plan otherwise you can just spin your wheels in the gym and get nowhere. On the otherhand, it really shouldn't have to be all that complicated as although a training plan might not be "optimal" as long as it still works and the person is enjoying the exercise then does it really matter as much? If you do an "optimal" workout but you hate doing it your probably gonna quit the gym if you not invested.
There was a V-Shred a ahead of this video for me.
YO PICTURE FIT IM FIRST!!! LOVE YOUR VIDEOS TYSMMM
Ill tell you something funny. When I first started training I trained with my good friend who had great genetics. We legit only did chest and biceps for a yr. I developed chest/bis only but magically his back and shoulders got huge too!! Genetics!!!
Arm day number one priority
I can highly recommend the excercise programs by Athlean X if you are looking for balance and guidance
Hm, can muscles differentiate between a selfmade program and a professional made one? 🤔😅
I think as long as you show up to your work out and stimulate your muscles enough (good indicator for me personally is if I'm to week to raise my arm to open the fridge after the arm workouts 🤣🤣) and eat accordingly they'll grow.
For example, i was always sitting leaning to the left and thus supported on the left arm or elbow, cause of that my left lat is a bit bigger and stronger 😅
The body is just a big adapting apparatus, that we figured out how to manipulate to our favor. 👍
My 2x/week full body was 5+h long due to lack of overload ability of my equipment since i added deadlifting variations to it. So i split it into "upper/lower/priority" also many Apps don't even list the serratus 😑
chest& back, bi's, tri's, &shoulders (throw the lats and delts in here too lol).... we're good 😎
Lift heavy shit, eat the same 4 meals everyday and adjust depends on how you want to look and rest when needed. Boom!
Honestly I don't think muscle ballance is as big a deal. So you overtrain your back and your arms not so much. Great! You have a great back and can focus your attention on your arms and save further back exercises for last.
Keep it simple: circulate between cardio upper body lower body full body, choose some muscles you feel untrained and rest day.
I don't get the hate people are giving this video... leave programming to the professionals your trust and (if its a cookie cutter program) test and adjust from there.
My own ego and bias left me with with horrible back pain, little did i realise i had so much more quad volume than hamstrings, lead to a massive strength imbalance tilting my hips and adding stress to my lower back. Many trips to the physio just to figure what was going on and subsequent rehab would of been avoided if i just invested in a professionally made program which had already balanced the volume / intensity across the muscle groups for me
Rate my split:
Chest and triceps and abs
Back and bieceps
Shoulder legs and abs
Back and chest
Arms and shoulders and abs
Rest day
Mr. Picture Fat, Please do a video for progression, you need to do more volume for your videos (progressive overload) aka more time under tension ( more minutes) Mr Picture Fat,
I didn't know the community is so judgy..what working out means to a person can be different from another person
Maybe if i was tryna be a professional athlete
nah , just show up to the gym , push urself and ull make gains , if ur not competing no point investing into programs , working out is all about enjoying the journey and not at all about the end goal , cause guess what goal post always moves, no point in overcomplicating it at all
Yeah, this just didn't seem like a PictureFit video. Makes it seem like lifting weights is super complicated with a huge barrier for entry. It's not. I learned watching RUclips videos and reading online articles. You can start with a standard 5x5 compound lift workout with a pair of dumbbells and nothing else. Bad advice in this video.
Hey should i train Bizeps on Push day and Trizeps on Back day or the conventionally way
im edging to this video
Not difficult unless you have a special condition or less than a year in the gym.
I feel like most of this video doesn't apply to most people. A person who wants to improve themselves can easily make a good *enough* program with a bit of research, but you're acting as if the ONLY option is to have someone else make a program for you if you want to do any sort of training whatsoever. Probably true if you're planning on being a professional and need to optimise literally every aspect of your life for that goal, but again, not true for the majority of people just trying to improve themselves.
First time I can remember that a video made me unsubscribe from a channel.
You learn how to make a program by making programs and learning from your mistakes. I don't get this defeatist attitude that one should fear making a program because they might make a mistake. Also not everyone watching youe videos is a brand new beginner why do you assume that?
I agree with your comment
"Now by this point, if you're still feeling confident about your non-existent programming skills.."
What an arrogance
Really sounds like he's trying to sell his own program. While some programs will definitely be better than your own in terms of optimal muscle building, i feel like if you have quite a bit of knowledge about what movements move which muscles in which way and you understand the basics for rest and volume, you can definitely make your own program. Personally since ive made my own program I have found it much much easier to motivate myself and actually do all the exercises. It helped me pick the right exercises for me, not just what is optimal, but what is fun aswell. I'd rather get 80% of the results by doing exercises i genuinly enjoy, than get 100% of the results, but doing exercises i really dislike.
And continuing on that, he talks like it's only acceptable to get absolute 100% of possible gains from a program, and acting like anything less is horrible. Even a decent workout program will get you a whole lot of gains if you're not a pro-lifter.
I strongly agree with all of your points but you just gave your own thoughts and no real advice for making a good program.
Quote 4:32:"...Properly programming progression is what separates a great program from all the generic ones"
Too bad the fitness instructor from my gym is too busy helping some specific ladies to properly use the treadmill, or properly do squats, even when they have 3 years of gym experience, so I have to improvise and make my own workout program
Stop being such a victim, there's plenty of resources on the Internet or pay for a pt
@@jiasd123, the topic here is literally that you shouldn’t do it all for yourself (ie that “the internet” probably isn’t good enough)
Maybe he became a fitness instructor to hit on the ladies. You can't fault a bro for that lol
Not all gym bros can get a pt@@jiasd123
the internet is a pretty solid resource as long as:
1. you realize the one source you see wont be all or nothing and jump from one method to another without sticking long enough to see changes because "its either wrong or right"
2. you know how to take what's good (research based) and implement it into your accumulation of knowledge,
3. keep an open mind to learning & potential changes, not letting it overwhelm you,
4. that what's good for others might not be good for you, what works for other might not work for you,
5. have awareness of realistic goals + compassion towards yourself
6. doing a process of elimination when you're not seeing the goals you worked for on which factor doesnt work for you
7. and finally, not giving up
Quite accurate video,,, though I’m too poor to get a personal trainer,,, and online coaching is just BS,,, I have been training for 13 years natural,,,
😂 na fam
This video is doing more harm than good. You're telling beginners to blindly follow a program that was made by some influencer or "professional" trainer that knows little on what to train or how to train. The Picture Fit channel has supplied me with a lot of useful information, but the video is a big miss. Guide those who need guidance...
The video quality has dropped, not in the animations but the advice, Randumb fitness helps more than picture fit
If you get any "information" or "advice" from influencers you are a lost case who can not be helped anyways.
I thought he said coach, not influencer. Having a legitimate coach can definitely help you more than doing it yourself or taking randumb facts from influencers
I agree. Also, it's usually better to figure out things for yourself. The people who bench and so arms every day are not doing it cause they are serious about overall development. They honestly only care about biceps and chest. The people who want a more balanced and overall increase in muscle size will figure out how to hit everything. Finding a good coach is not easy. I would highly recommend that beginners avoid hiring a coach. They will more than like hire one of the 98% of coaches that have no clue. They're better off figuring out things for themselves. If they have the drive, they will find a way. Plus, it's a waste of money to hire most coaches anyways.
I agree
Second
Can't respect or take this seriously. This video is way too unqualified for making the assertions it makes.
God forbid folks try to devise their own program that works for them instead of giving all their money to a trainer. 🙄
This video is condescending as hell. Shame on you.
Dislike. Worst video I’ve seen on this channel. It discourages more than it helps. There are basic programs that than people with 0 experience can follow and none of the stuff explained is required. What you should have done is differentiate between experienced people and beginners. Once you get in to some shape then I agree, you need guidance.
This is garbage advice
Say hello to my new workout programmer, Chatgpt 4o