|Posted on 20 May, 2018 at 14:25|
My Training Plan: April 2018
Tips for your training
ideas to have more fun in the gym
As you’ll know if you read my blogs on a regular basis, changing your training plan (or periodisation) is a vital component of improving your fitness. Doing the same thing not only gets boring but stops getting results.
The structure of the sessions has remained primarily the same although the setup has been adjusted. I’m still following the general template…
Monday: chest workout
Tuesday: leg workout
Wednesday: back workout
Thursday: focus on nutrition
Friday: shoulder workout
Saturday: Run (60 mins endurance)
Sunday: Run (30 mins intensity)
The week is structured around the gym however, cardio is still important too.
The repetitions dictate the weight and not the other way around (as is common with people who just “wing it” in the gym).
The repetitions now are in the range of strength. I’m focused on a 5 x 5 plan: basically five sets of five repetitions to build lean muscle and improve my physique. Personally, I find this more challenging and enjoyable than higher repetitions but it continues my trend of strength training and lower repetitions over the months.
At RYPT it’s all about informing you and giving you the correct information to implement a successful plan. Repetitions and sets are tailored to what you need to achieve your goals.
My training generally revolves around compound movements (so these are the ones that involve more muscle groups like squats, bench, rows etc). It’s a good feeling to see the weight increase (even by 2.5kg) every week.
It’s easier to find an alternative for when gym equipment is being used when you know what’s ahead. So many times when I’ve got the Olympic bar on my plan it’s being used, however jumping forwards then back on the plan means I’m not wasting time in the gym. After all, the goal is not to spend more than one hour there per session so time is of the essence (which also increases the intensity and effectiveness of the workout).
The cardio sessions are based on higher intensity to spike the heart rate, get the lungs firing and build lean muscle. The slightly longer session is more a freestyle endurance run with some sprints along the way. Basically, the training is designed to compliment the gym sessions.
A solid plan is definitely the way to get results, knowing your routine not only speeds up the workout but improves motivation. Every one my clients has a unique combination of specialised plans to get optimal results: there is no set template.
RYPT is all about sustainability, motivation and enjoyment. If you do not have these three factors in your fitness plan, then it will be far less likely to succeed.
Wind over £100 of free RYPT coaching. See the homepage for all the details!