I’ve been working out for years and am overall pleased with my results. However, I’m pretty sure I am not working out “smart”. For example, I overheard another gym member saying not to train shoulders the day after you train chest due to the same muscle groups worked.
There are many training plans available, but life happens and I often need to adjust the days I workout, which sometimes requires back-to-back training days. I haven’t been able to find these types of guidelines in training plans, which I’m hoping will optimize my workout routine and minimize risk for injury. Are there any guidelines, dos and don’ts, or just general feedback you recommone when building a training plan?
Most people here would tell you not to build your own plan but instead follow one by an established coach, especially for someone closer to the beginner side of the spectrum. I don’t know your exact goals, but I can tell you that 531 is a really good catch-all program that can be tailored to fit just about any needs you may have for lifting, conditioning and really whatever you’re looking to accomplish in the gym. My goals are usually most aligned with Bodybuilding and growing bigger muscles, so I follow templates that follow those parameters. The creator of the program, Jim Wendler just uploaded a great article on his website that covers this topic. Just search “Jim Wendler Which Template is Right for Me” on Google and you’ll find the article along with links to two books that he’s released which will help you program for yourself for the rest of your life!
You can definitely train this way on consecutive days. Just schedule the Upper Body lifts to alternate with lower body lifts. For example: Bench/Squat/Overhead Press/Deadlift or Squat/Bench/Deadlift/Overhead Press. Most importantly, always manage recovery appropriately. Make sure you’re getting adequate nutrition to fuel your recovery(especially in the peri workout window. Surge Workout Fuel is perfect for helping with that!) and getting plenty of sleep every night.
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