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SIMPLEST METHOD TO SEE RESULTS

Why You Need A Training Program

Having a training program is probably the simplest and most effective way to get results yet most gym goers don’t have one.

In my experience I have found that most people have an idea about what they’re going to do at the gym, however don’t know the details or variables of their workout. A typical example of this is when a guy comes into the gym on let’s say a Monday and has the idea to train their chest, i.e. ‘Chest Day’  or ‘Chest Mondays’. They will either;

  1. Continue with the same routine that they’ve been doing for months if not years, lifting the same weights, with the same rep ranges, same total sets, same tempo (or no tempo).
  2. Change exercises, change rep and set ranges, tempos, rest periods to regularly, e.g. week to week, with the idea of just trying to get a pump

Now you can get results on this type of training, however results are often slow, non sustainable and will often plateau quickly. Why…Because there is no specificity and progressive overload. Specificity and Progressive Overload are the key training principles in order to get the results wanted.

Specificity: Training a specific way to to elicit a targeted outcome. For example strength training for a power lifting competition.

Progressive Overload: A gradual increase in training stress (intensity and/or volume) with adequate rest to allow for adaptation. Overload can be progressed through; the weight lifted (intensity), the number of sets and or reps completed (volume), the tempo of the movements (time under tension), the rest periods or the number of training sessions per day or week (frequency).

So going back to the example of ‘Chest Day’ let’s apply these training principles with the goal  to build a stronger and bigger chest.

Week 1
Station Exercise Reps Sets Volume Tempo Rest Load(kg) Volume Load
A1 Bench Press 10 3 30 4010 2m 60 1800
B1 Incline Rotating DB Press 10 3 30 3120 2m 15 450
C1 Dips 10 3 30 3010 2m 0 0
D1 Cable Chest Flies 12 2 24 4040 0 15 360
D2 DB Pull Over 12 2 24 4040 90s 10 240
 Total       138       2850
Week 2
Station Exercise Reps Sets Volume Tempo Rest Load(kg) Volume Load
A1 Bench Press 8 4 32 4010 2m 70 2240
B1 Incline Rotating DB Press 8 3 24 3120 2m 17.5 420
C1 Dips 8 3 24 3010 2m 2.5 60
D1 Cable Chest Flies 12 3 36 4040 0 17.5 630
D2 DB Pull Over 12 3 36 4040 90s 12.5 450
 Total       152       3800
Week 3
Station Exercise Reps Sets Volume Tempo Rest Load(kg) Volume Load
A1 Bench Press 6 5 30 4010 2m 80 2400
B1 Incline Rotating DB Press 8 4 32 3120 2m 20 640
C1 Dips 8 4 32 3010 2m 5 160
D1 Cable Chest Flies 12 3 36 4040 0 20 720
D2 DB Pull Over 12 3 36 4040 90s 15 540
 Total       166       4460

Volume =  sets x reps 

Load = weight lifted in kilograms

Volume Load = Volume x Load

This is a very simple program that any gym goer could do. My suggestion is that if you haven’t got a program, either write one, or get one from someone who knows what they’re doing.