Everyone wants the perfect training program; what exercises to do, how many sets, how many reps, and anything else that will help them make gains. There are programs on the internet for free, to buy, or in magazines that are cookie cutter and not the most effective way for you to train to get bigger, stronger, or leaner.
Let me start with there isn’t a perfect training program. One of the best things for your training is to learn to auto regulate it. You have to figure out what works best for you and your goals. Too many people say they want to look like this person so I’m going to do their exact workouts. You will make some gains but the reality is that workout isn’t made for you and your goals.
When you create your training program choose the basic exercises; flat or incline chest press, ohp, cable pulldowns, barbell rows, dumbbell curls, skull crushers, etc. Not one person has gotten bigger, stronger, or leaner from doing some crazy looking exercise. It may look cool but that’s not how to achieve your goals.
A starting general range of how many sets and reps to do for a big muscle is 72 reps. You can do however many sets and reps to equal 72 total reps. For a small muscle I do 2-3 sets of 8-20 reps.
The biggest point I want to make is there are no perfect training programs and you don’t even need to spend money to learn how to properly train. All of the information is free on the internet to read and watch videos. Keep it simple and focus on consistently training and having the right nutrition for your goals and you will get the results you want.+ Share