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It's a shame because these programs do not necessarily suit them. But I can understand that the manufacturing of a custom program can scare. There are so many choices to be made between exercises, type training, the structure, the number of sets, repetitions and the duration of rest time.
Yet, build its own program is important if you want it is adapted to your level. I decided to explain everything you so that you can make the most consistent choices.
The basis of a good program of bodybuilding
first and foremost, you need support to design your program and especially to note each of your sessions. This support can be a paper and a pencil or an application. Your support will have to submit the following details: the date of your meetings, practical exercises, used loads, the number of carried out series, the number of repetitions of these series and the rest.
Thanks to this, you will know exactly what you need to do at your next meeting and you can track your progress, it is an important point.
A complete program
your bodybuilding program to be coherent, it must work all the muscles in your body. Otherwise, this will give some harmonious results and develop muscle imbalances.
In addition, an effective program must not contain too many exercises. In truth, you can request all your muscles with exercises minimum. Generally, 2-3 exercises per muscle are sufficient. If you do much more, your sessions will be too long and too tiring, which is not optimal.
What type of program?
Wholesale, you have the choice between two types: full-body or split.
Full-body is seeking all muscles of the body in a single session. It is therefore a type of program that promises a great intensity at each meeting. In return, the number of these sessions is smaller because you work all of your muscles and they need to recover.
Full-body corresponds to beginners because they have no need to focus their work on muscles in particular. It allows to build a solid foundation of muscles before moving on to something else. But it can also be a program for the confirmed.
The split is made up of different meetings seeking to each time a specific muscle group. So, you can cut your program in different ways. By working a muscle at each meeting for example or by leading to the upper body and the lower body. It is a type of training used by experienced practitioners and more. But there is not a method better than the other, you see according to your preference.
What exercises to your program?
Now that you have decided your program type, you will need to call your actual sessions. For this, there are two main groups of exercises, those who are poly-articulaires and involve a large number of muscles, and those who are mono-articulaires and are only seeking a single muscle.
The first you will stimulate a lot of muscle fibers and will have a greater anabolic effect. But as several muscles are involved, some will take precedence over others and this can create imbalances. This is the second group exercises, also called 'isolation drills', can help you. By targeting a single muscle, they can help to develop if he is late or if you want to focus on it.
Poly-articulaires exercises are, for example, the bench press, squat, or the rowing bar while the mono-articulaires include the curl biceps, ecards coated dumbbells or leg-extension.
In principle, you should rely on at least one or two exercises of the first group and then finish your muscles with one or two isolation exercises.
Exercises at the bar, the dumbbell or machine?
Machines allow to work with less risk, with guided movements and a heavier load. In return, they are less effective because they prevent certain peripheral muscles to intervene to maintain stability in the exercise. Work at the bar allows to seek more muscles but it is also more risky and requires more experience. Finally, the weights go even further and asks for more technique. On the other hand, they require many muscles come into play and are therefore very effective.
My advice is start with guided exercises if you are a beginner then quickly move to exercises at the helm taking the time to learn the movement. Then, from time to time, alternate with the dumbbells.
The number of sets per exercise
you now need to determine the number of sets for each exercise. This will entirely depend on the number of exercises in your workout, loads and the time you have available. In general, 4 series is an average number. If you do little exercises, you can climb to 6. Of course, loads should allow you to achieve this number of series.
The number of repetitions
in general, you should set this number according to your objective. If you want to work mainly in force, series 2 to 6 repetitions with heavy loads are expected. If you want to work in volume between 8 and 12 repetitions with loads a bit less consistent will be ideal. If you are targeting the endurance, program 12 to 20 repetitions with lighter loads.
Small exception, the leg work requires more rehearsals, between 15 and 20 for work in volume.
The time of rest
once again, it is a matter of objective but intensity. A rest time of 1 minutes 30 seconds is considered as a base. But if you are only working force, this time of rest can be increased. In addition, depending on the exercise, this can vary. An isolation exercise will require less rest than a poly-articulaire exercise. Finally, if you want to increase the intensity, you can reduce these pause time.
This is, this is a basis for the implementation of your bodybuilding program, we offer several soon.
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