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33: (PHYSICAL WELLNESS) Following A Quality Exercise Program
INSTAGRAM BLOG:
Do you currently workout without any guidance. Do you go into the gym and just gravitate towards what you enjoy the most? Now there's nothing wrong with doing what you enjoy, but if you're trying to get your body to grow, you're going to have to do exercises you don't like, and that's where following an exercise program comes into play. There's millions of written exercise programs online. Simply pick one that looks appealing and follow it! In this blog, I want to give you some guidelines on what makes an effective program and how you can identify if the program you are following or the program you're looking to follow is good for you.
Time to dive into the science. The science suggests that you shouldn't stick with a program for longer than 2 months without changing acute variables.
"Many of the body's physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks. If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus." (ACE, Bryant)
Here. Take a look at this list:
-Repetitions
-Sets
-Training intensity
-Repetition tempo
-Training volume
-Rest interval
-Training frequency
-Training duration
-Exercise selection
These are called acute variables and they should be modified every 2 months. If you want to reach your goals in the most time efficient manner you must be able to understand how to change your acute variables to maximize your gains. Now all because the science says to stick to a program for 2 months doesn't mean you can't add an extra set each week or add weight to the bar. If you're able to do more while sticking to the programs guidelines than by all means go for it!
Now here's what each program you follow should have included in it. I'll give you an example related to hypertrophy training aka muscle growth training:
-Reps: 6-12
-Sets: 3-5
-Tempo: 2/0/2
-Rest interval: 0-60s
-Frequency: 3-6 times a week
-Duration: 4 weeks
-Exercise selection: 2-4 strength level exercises for each body part
There's a lot that goes into exercise programs and even I, myself! Have difficulties writing good ones for MYSELF. So while there are many good coaches out there and many good programs to follow. You need a program that works for you and your specific needs. Let's say you've been working out for 5 years and have a lot of muscle on your body. You probably wouldn't need to follow a stabilization endurance program. Now if you're new to working out and if you're my little sister, then I would have you follow a stabilization endurance program because you haven't learned what it means to be stable and have good balance. Trust me I know! I was just teaching my little sister how to ride a skateboard. You gotta start somewhere.
This is a lot of information but it's essential if you're serious about making gains or losing weight. Y'all can always contact me if you're having trouble picking out an exercise program and I can even write you one!
THANKS FOR LISTENING <3
INSTAGRAM: RICHARDPETRYFITNESS
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By Richard
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INSTAGRAM BLOG:
Do you currently workout without any guidance. Do you go into the gym and just gravitate towards what you enjoy the most? Now there's nothing wrong with doing what you enjoy, but if you're trying to get your body to grow, you're going to have to do exercises you don't like, and that's where following an exercise program comes into play. There's millions of written exercise programs online. Simply pick one that looks appealing and follow it! In this blog, I want to give you some guidelines on what makes an effective program and how you can identify if the program you are following or the program you're looking to follow is good for you.
Time to dive into the science. The science suggests that you shouldn't stick with a program for longer than 2 months without changing acute variables.
"Many of the body's physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks. If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus." (ACE, Bryant)
Here. Take a look at this list:
-Repetitions
-Sets
-Training intensity
-Repetition tempo
-Training volume
-Rest interval
-Training frequency
-Training duration
-Exercise selection
These are called acute variables and they should be modified every 2 months. If you want to reach your goals in the most time efficient manner you must be able to understand how to change your acute variables to maximize your gains. Now all because the science says to stick to a program for 2 months doesn't mean you can't add an extra set each week or add weight to the bar. If you're able to do more while sticking to the programs guidelines than by all means go for it!
Now here's what each program you follow should have included in it. I'll give you an example related to hypertrophy training aka muscle growth training:
-Reps: 6-12
-Sets: 3-5
-Tempo: 2/0/2
-Rest interval: 0-60s
-Frequency: 3-6 times a week
-Duration: 4 weeks
-Exercise selection: 2-4 strength level exercises for each body part
There's a lot that goes into exercise programs and even I, myself! Have difficulties writing good ones for MYSELF. So while there are many good coaches out there and many good programs to follow. You need a program that works for you and your specific needs. Let's say you've been working out for 5 years and have a lot of muscle on your body. You probably wouldn't need to follow a stabilization endurance program. Now if you're new to working out and if you're my little sister, then I would have you follow a stabilization endurance program because you haven't learned what it means to be stable and have good balance. Trust me I know! I was just teaching my little sister how to ride a skateboard. You gotta start somewhere.
This is a lot of information but it's essential if you're serious about making gains or losing weight. Y'all can always contact me if you're having trouble picking out an exercise program and I can even write you one!
THANKS FOR LISTENING <3
INSTAGRAM: RICHARDPETRYFITNESS