Designing Your Own Resistance Training Program

[swanso5]

I thought this was already over here but as many are into designing their own programs with sub par knowledge, maybe they can look at this...it was written a couple of years ago by your truly but i'll update it soon...it was originally posted at bossman's steelmuscle site..i havenb't read this for ages either so i might have posted things differently recently but the principles remain the same:

Program Design

There are many variables that need to be taken into account when designing any training program.

These include:
- previous training experience
- training goals
- exercise selection
- training scheduling
- structural balance

I’ll address these points and more to provide some guidelines so you can design your own training program.

Training Goals

As with anything we do, we need to determine the reason for actually doing to make it worth while for this will keep us disciplined and consistent going forward. Many trainers don’t actually have specific or even general goals, and are usually the one’s who train for a while before dropping off when nothing seems to be happening.

You need to set both short term and long term goals. A long term goal might be to lose 10kgs in 6 months with a short term goal being to drop a dress size in 4 weeks. Your short term goal should generally be related to your long term goal, otherwise you’re trying to accomplish too many things at once and you’ll end up spinning your wheels.

Previous Training Experience

Your previous training experience will determine what program you’ll do. It will affect sets, reps, exercise selection and training schedule. If you’ve had a break from training for longer than 6mths or so, than it’s always best top drop back a “levelâ€

[barleycorn428]

I have a question about the push up/bench press formula.
I'll put weight at 220lbs(solid of course)LOL
60% would be 132lbs if I do that for 15 reps but I can do 40 push ups am I still only supposed to be doing push ups, that just doesn't seem right but it's late here.

[swanso5]

if you can do 15 push ups then this doesnlt really apply...it's more for 15yr olds who can only do 5 push ups but want to do bench presses until the cows come home when push ups will have the best benefits for them

bench away man but i'd also do a hard push up variation for shoulder stability and core strength during the week

[barleycorn428]

actually I was looking for something different I'm a 3 total body workout guy and I do a BB bench press and a DB bench press other one was an incline BB press but it really kills shoulders so an elevated push up or a diamond pushup would do? Can't do a handstand pushup and if I practiced those at gym they may revoke membership

[swanso5]

is your technique right? if flats donlt hurt then i can;t see why inclines would...lower the incline to 30 degrees ish and try again...if not then a push up variation is a great exercise to do...i'd go diamonds

[barleycorn428]

It's an age and arthitis thing I'm figuring because sometimes just sometimes the more I do the better it feels but it never quite goes to pain free but it definetly bothers me more on the incline than the flat.I also know it will bother me more with a diamond push up than a regular pushup
I do shoulder prep work with bands before each workout and some days it's good and somedays I know I'm gonna have a problem that day.I can go 2-3 months with relatively no problem but then I have 2-3 months where it does hinder me somewhat.Overhead dumbell presses present an easier workout than a BB overhead press.
Just things you have to live with as you get older
I'm up in Packard's demographic (57)

[swanso5]

you'll probably need to can all oh type pressing and most incline work too...as suggested try low inclines, more chest and shoulders with those one's

search shoulder savers by eric cressey too

also "getting a training effect when injured" by tony gentilcore