You wonder if you fail to achieve goals you have set yourself despite many hours of exercise each week? Just start training without the right training plan , usually not brings the desired success . A structured training plan DAS is a central success criterion that is tailored to the individual training goal. We asked the personal trainer Zimo Tam ” how it works:
Working with a good personal trainer to achieve your goals is particularly helpful. He can observe from the outside and may see things that you don’t even notice.
But not everyone has the money for regular personal training. So you should pay attention to this if you want to create a training plan yourself.
In order to create your training plan, you should know what your goal is . Do you want to improve your strength, your endurance, or even both? Do you want to lose fat or gain muscle mass? Define your goal exactly before you start creating your training plan.
Set training days
Think about which days of the week you can find time for your training. You should train at least 2, better still 3 days a week in order to achieve good results. Because that’s how you use that Principle of super compensation optimally in training.
Between the training units there should be at least a 1 day break so that your body can regenerate and you can overtrain avoid .
Create training plan
For beginners it is recommended to start with a full body training plan . This means that you use as many muscles in your body as possible during a training session. So make sure that you train your legs, chest, stomach, back, arms and shoulders equally with every workout.
1. Repetitions and sets
The terms “repetitions” and “sets” are often confusing for beginners. The number of repetitions tells you how often you have to perform an exercise in a row. The number of sets tells you how often you have to do the number of repetitions .
How many sets and repetitions you should do, depends entirely on your goal . In most cases, strength training is between maximum strength (greatest possible individual strength) , hypertrophy (60-80% of individual maximum strength ) and endurance training (from 30-50% the individual maximum strength) .
Depending on whether your goal is muscle building or strength endurance, you should train with a different number of repetitions.
Maximum strength training: 2 to 6 repetitions
Hypertrophy training: 6 to 12 repetitions
Endurance training: 12 to 18 repetitions
With any of these types of training, you shouldPerform 1 to 2 warm-up sets to activate your muscles and joints and prepare them for the upcoming load. This is followed by 3 sentences with your training weight .
2. Break times
In addition to the sets and repetitions, the break times between each set important .
Maximum strength training: 2 to 3 minutes break
Hypertrophy training: 1 to 2 minutes break
Strength training: 30 seconds to 1 minute break
3. Exercise selection
Determine fixed exercises that you do with every workout. So you don’t run through the gym haphazardly, you know exactly which stations you have to go to. Also note how much weight you have done each exercise with.
Once a training plan has been created, it is never 100% set in stone. To improve your training, you have exactly two options : On the one hand, you can regularly increase your training weight when training with dumbbells or machines.
On the other hand, you can, for example, increase the number of repetitions during bodyweight training or incorporate a more difficult variant of the same exercise into your training plan.
No matter which type of training you choose: In order to regularly to improve, you have to train again and again at your performance limit . In the beginning it is still difficult to find this performance limit.
As a rough guide, you should therefore always choose your training weight so that in the last set you can barely manage all repetitions with maximum effort .
6. Renew training plan
After a certain amount of time, you will no longer achieve the initial success in training – you will stagnate. A good time to reconsider your training plan.
When exactly this time comes varies from person to person. As a rough guideline, however, you can assume that it makes sense to change the training plan a little every 2 to 3 months in order to avoid the muscles getting used to it.