Before worrying about the minute details, make sure you’re taking care of the priorities that will make up >80% of your results.
The first and foremost important is makeing sure that setup and execution is taken care of. If you cannot create consistent reps with the intended tissue, nothing else programmin wise is going to have nearly the same impact or predictability of results.
Next is the overall stimulus of the workout. Are you trying to create a systemic metabolic demand? Are you trying to create more or less mechanical damage? Do you want a high production of metabolites or maximum neurological output?
Then make sure you choose a split that allows adequate recovery time based on the goal of the workout. And we haven’t even gotten to the structure of the workout yet…
Don’t start by focusing on picking the “right” exercises, reps, tempos, etc. until you have the bigger picture items nailed down.
1. Setup & Execution must be correct before any details really matter much
2. Pick the specific goal of your workout (“hypertrophy” is not specific enough FYI”)
3. Choose a split that allows adequate recovery
4. Workout structure that fits the goal
5. Exercise selection & order
6. Rep ranges & Rest periods
7. Tempo
8. Advanced details
#1-4 will get you ~80% of your results if done properly, especially with general population people. The more advanced you get the more #5-8 will matter. Program design is a process and takes a lot of knowledge and planning to do well. If you just focus on getting the main components correct, even if you’re not hitting the bullseye (“perfect program”) there is a lot of progress you can make as long as you’re hitting the target. Learn how to take all of these into consideration, program them, and progress them for any goal by using the information contained in the online courses. Courses 1 & 2 alone are a combined 45+ HOURS of education and our students have confirmed that you’ll learn more about actual program design than any 4-year formal degree we’re aware of. Courses are linked in the description for more information. #n1education #fitnesseducation #exercisescience #trainsmarter #n1training #personaltrainereducation #biomechanics #personaltrainers #exerciseeducation
Before worrying about the minute details, make sure you’re taking care of the priorities that will make up >80% of your results.
The first and foremost important is makeing sure that setup and execution is taken care of. If you cannot create consistent reps with the intended tissue, nothing else programmin wise is going to have nearly the same impact or predictability of results.
Next is the overall stimulus of the workout. Are you trying to create a systemic metabolic demand? Are you trying to create more or less mechanical damage? Do you want a high production of metabolites or maximum neurological output?
Then make sure you choose a split that allows adequate recovery time based on the goal of the workout. And we haven’t even gotten to the structure of the workout yet…
Don’t start by focusing on picking the “right” exercises, reps, tempos, etc. until you have the bigger picture items nailed down.
1. Setup & Execution must be correct before any details really matter much
2. Pick the specific goal of your workout (“hypertrophy” is not specific enough FYI”)
3. Choose a split that allows adequate recovery
4. Workout structure that fits the goal
5. Exercise selection & order
6. Rep ranges & Rest periods
7. Tempo
8. Advanced details
#1-4 will get you ~80% of your results if done properly, especially with general population people. The more advanced you get the more #5-8 will matter. Program design is a process and takes a lot of knowledge and planning to do well. If you just focus on getting the main components correct, even if you’re not hitting the bullseye (“perfect program”) there is a lot of progress you can make as long as you’re hitting the target.
Learn how to take all of these into consideration, program them, and progress them for any goal by using the information contained in the online courses. Courses 1 & 2 alone are a combined 45+ HOURS of education and our students have confirmed that you’ll learn more about actual program design than any 4-year formal degree we’re aware of.
Course 01 – Anatomy, Execution, & Biomechanics
Course 02 – Nutrition & Program Design
Course 03 – Assessment & Optimization of Sleep, Digestion, & Stress
(requires completion of Course 02)
Online Trainer Certification (all 3 courses) – $750 Discount
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).