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How to create your own training program. Part 1: Workout structure
Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru. All articles by the author ➤
This article will discuss creating a training program for bodybuilding. This is the first article that explores the structure of a microcycle; subsequent articles will cover methods for increasing intensity, load cycling, and periodization. First, it is necessary to identify all the muscle groups you will be training. They are conventionally divided into major (chest muscles, latissimus dorsi, and leg muscles) and minor (arm muscles and deltoids). The trapezius, gluteal muscles, and abdominal muscles are also designated separately, as these muscle groups receive sufficient load during the training of other muscle groups, so their training is not always necessary. The next stage is distributing muscle groups across training days. It is most effective to assign major muscle groups to separate days, adding one minor group to them, in which case all muscle groups will receive adequate loading. The major muscle group is placed first in the training session, as it is more energy-intensive and requires more strength, followed by the minor muscle group. Major muscle groups can be combined based on two main principles: synergist muscles (for example: chest muscles and triceps) or antagonist muscles (for example: latissimus dorsi and the middle deltoid head). I will provide two of the most common three-day training splits as examples. Example one:
Example two:
Next, you should proceed to the arrangement of exercises for the training day. There is one important rule that helps determine the correct order of exercises: "From heavy exercises to light ones." In the beginning of the workout, place heavier, more energy-consuming, multi-joint exercises, followed by lighter single-joint exercises. If two or more muscle groups are being worked on in a session, the order may vary. First, perform all exercises for one muscle group (from heavy to light), and afterward, do exercises for other muscle groups. Finally, you need to determine the necessary number of sets and repetitions for each muscle group. Major muscle groups require more volume, so the total number of sets (across all exercises) should range from 6 to 12 sets, depending on the training level. A beginner may do just 6 sets, while more advanced individuals may find this number insufficient and aim for 8-12 sets. The number of repetitions should be between 5-20, assuming the goal is to gain muscle mass. Fewer than 5 repetitions tends to develop ligaments and tendons rather than muscle hypertrophy and can overload the nervous system. More than 20 repetitions leads to the development of mitochondria, resulting in increased muscle endurance rather than hypertrophy. It should be noted that for major muscle groups in multi-joint exercises, a lower number of repetitions (5-6) can be effective, while for minor muscle groups, especially in single-joint exercises, it is better to perform from 8 repetitions. Minor muscle groups tend to respond better to a higher number of repetitions. Summary
You can watch video examples of creating a training split.
Part 2. Methods for Increasing Training Intensity If you want a professional to create a program for you, feel free to contact me in any convenient way:
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