Tuesday, September 13, 2011

Training Programme Evolution

First up, I'm recovering from that dastardly bug that's been plaguing Klang Valley.  The worst is over, but the very bad cough is still there.  I am sure as heck not gonna get under the bar until I get this coughing fit under control.

So, I took the time I should be using to exercise to ponder a bit and write in this humble blog instead.

Right.  So I've been reflecting on the various exercise programmes I've been on and I'm quite amazed at its evolution.

Initial Phase
When I first started out, I heavily depended on my personal trainer to write a programme for me.  I tried to make sense of the programme, to see if there was a clear pattern but it just left me even more confused and felt that I need to depend on my trainer for guidance.  This of course, never happened.

Intermediate Phase 1
I then moved on to 'training templates'... a pre-written training programme written for different objectives.  Specifically, I followed the Turbulence Training programme.  They're pretty decent.  I love that it is structured.  Provides me with the kind of exercise, required reps, sets and rest time, and the kind of warmup to use.  It's heaven sent for someone so confused like I was.

But even though in principal I knew how the programme was constructed, and I had access to an array of exercise that could be used I felt that there must be a simpler way to achieve my objective.

Intermediate Phase 2
This was when I discovered Jason Ferrugia's Muscle Gaining Secrets book and programme.  His was also 'cookie cutter' programme but specifically for hardgainers.  JF's was by far simpler compared to Turbulence Training and suited me fine.


In time and through various research I discovered a common thing that all (creditable) fitness gurus preach about:

  1. Stick to compound exercise
  2. Go heavy
  3. Don't train for too long.  Ideally only for 30 to 45 minutes per session
  4. The 3 to 5 guideline: 3 to 5 exercises, 3 to 5 days a week, 3 to 5 minutes of rest between sets
If you take a look at my previous entry on my post-raya training programme, you would see that I've incorporated all 4 of the general guidelines given.  Basically, it's pretty easy to write your own training programme.

Just keep it simple.  Simple doesn't mean easy.  And complex doesn't mean effective.  Always have that in mind.

1 comment:

Mohd Shahril said...

i think, advance stage is making your own program that suits, using trial and error...