Following a good training program for the gym is essential if you want to achieve concrete results, both in terms of performance and goals. Training in a group, even if with a few people, means performing the same work-out together with the same workloads, the same recovery times and the same frequency of weekly repetitions. This situation does not take into account the specificity of each athlete. For this reason, a personalized training program is useful to plan a type of exercises that can respect the muscle physiology of the individual and its physical characteristics.
How To Prepare A Personalised Training Programme In The Gym
A personalized training program for the gym must take into account the goals you want to achieve. The personal trainer will then have to start from the specific needs of the client and prepare a card according to his objectives: increase muscle mass, lose weight and tone the muscles.
This is how you normally prepare a training card:
- Sets and repetitions. On average, two exercises of three series are planned for each muscle group, considering a load that allows you to perform between 8 and 12 repetitions. Then you have to take into account the fact that the workouts last over time. Over the course of the months, repetitions and series must vary progressively.
- The time factor. The hormone responsible for increasing muscle mass is testosterone. Endurance training induces an increase in muscle mass. But after about an hour’s work, testosterone drops and increases the production of the stress hormone cortisol. This hormone contrasts with successful performance and increased lean mass. Training for more than an hour is therefore unproductive. The training programme in the gym must therefore be concentrated over this period of time, with an adequate number of repetitions.
- Recovery. In between series, the appropriate recovery times must be considered. If, for example, you are working on increasing muscle mass, the recovery time varies between 60 and 90 seconds in order to allow the regeneration of the ATP, the energy needed for contraction. Recovery times” also include breaks between training sessions. Depending on the discipline practiced, muscle groups need 48-72 hours to recover.
- The choice of exercises. In one hour, two exercises must be completed for each muscle group. The choice of exercises varies according to the discipline you practice: bodybuilding and fitness obviously include different work-out. You must also take into account any muscle tension and check the athlete’s freedom of movement. Rigidity at an upper and lower back level prevents, for example, the insertion of exercises such as squats; a problem in the lower back area does not allow you to perform exercises that engage the lower back area.
Why Consult a Professional?
There are many sites or apps that offer advice on how to draw up your own training program. But the advice is to always rely on an experienced personal trainer, able to properly assess the peculiarities of the athlete, his strengths and weaknesses.
Do-it-yourself, in this case, is to be avoided because you run the risk of overtraining some muscle groups to the detriment of others. Too much exerting some muscles more also cause contractures, pains or inflammation. This often happens when you practice free body exercises or you go to the weight room without realizing what you are doing. Your personal needs may change over time and so may your training program in the gym. A professional can modify the training card according to the specific case, taking into account the many possible variations.