5 BENEFINCIAL ELEMENTS OF A SUCCESSFUL EXERCISE PLAN

5 BENEFINCIAL ELEMENTS OF A SUCCESSFUL EXERCISE PLAN

1. REP RANGE

Rep ranges along with weight loads are critical when it comes to meeting your goal. There are essentially four main weight training goals. Power, strength hypertrophy (build muscle), and muscular endurance. Once you establish what your goal is you should then adapt your training to train in that range. Yes, there can be some overlap in multiple areas however if your main goal is hypertrophy or power you shouldn’t be doing rep ranges in the muscular endurance range.

 

 

 

2. REST TIMES

This can often be over looked in a program; rest times are just as critical to your goals as the rep ranges. The body operates on energy systems. Phosphagen, Glycolytic, and Oxidative. Each of these has a recovery period. Strength and hypertrophy rely more on Phosphagen and Glycolytic systems, while the hypertrophy and endurance rely more on the oxidative system.

 

 

 

3. FREQUENCY

Training frequency is how many times you are going to train in a week or given period. Ideally with training for strength or power you’ll train less frequently than you would with hypertrophy and muscular endurance. Ideally power/strength you’ll train anywhere from 4-5 days, given that its more taxing on the body you’ll need extra time off to recover than you would with muscular hypertrophy and endurance. Training for hypertrophy and endurance you’ll train more often such as 5-6 times a week. This is less taxing on the body and you’re able to recovery 

 

 

4. WEIGHT LOADS

Weight loads are probably the most important factor outside the rep ranges. If you aren’t training at the right percentage of your one rep max (1RM) then you will not achieve the adaptation.

 

 

5. EXERCISE SELECTION

Exercise selection isn’t going to be really different, however the rep ranges, rest times, and weight loads will of course vary. For example, you will still have some hypotrophy work in a strength-focused program. Normally you would start with a strength movement such as a bench press, squat, overhead press, or a deadlift as your main lift of the day in the rep range of 2-5 reps at 85-100% of 1RM. After that movement, you would perform accessory work to help boost the main lift in the hypertrophy range of 8-12 reps at 67-85% of 1RM.

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The big take away from your program is you need to make sure its main focus meets your goals. If you’re trying to build strength all of the exercises are short rest periods and high repetitions then you need to reevaluate your program and find a new one. However, keep in mind that a great program will include some or all of the above in the program as the body is made to do all of these systems, rep ranges, and weight loads. Let this be a guide to ensure you’re getting the most out of your program and not wasting time in the gym not meeting your goals!

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