How to create your own training programme/regime??

[psychomaniac199]

Hey guys. Well im pretty sure the main reason we all get a personal trainer is so that he/she wud create a personal training scheme/regime/programme etc wtv u call it.. but i was wondering if any of u knows how to do it themselves? do i hv to record each exercise when im in the gym to see my improvement? do i separate my gym schedule to upper body a day and lower body another? shud i measure my body parts like biceps waist etc etc? all help is much appreciated

 

[JeetKuneDoTPA]

If there's ever been someone who needs to read the FAQ http://www.sherdog.net/forums/f14/new-f-q-including-interesting-links-497312/

 

[DrBdan]

You should take a look through the FAQs in this forum and the S&P forum. The FAQs are at the top of the forum with the word "Sticky" in them and contain lots of useful info to get you started. What are your goals? strength? conditioning?

do i hv to record each exercise when im in the gym to see my improvement?

You don't have to but it's a good idea. It will help you keep track of progress and you can add notes that will help guide your training over the long run.

do i separate my gym schedule to upper body a day and lower body another?

You could. A lot of people prefer to break up their workouts by movment e.g. press/pull. There's more on this in the FAQs

shud i measure my body parts like biceps waist etc etc?

Only if you care about adding size. You will find that most people here don't care as much about size as they do about overall strength & power. If you are more concerned with adding size/how you look you might be better off on a bodybuilding forum.

 

[Biggiebrother**]

rosstraining.com

 

[Reloaded]

another + for rosstraining.com.

of Ross's books I recommend Never Gymless to start. It'll cover all the basics and since it uses little to no equipment you can start implementing his knowledge right away.

 

[psychomaniac199]

thanks so so much guys.. really really appreciate it..

 

[folkstyle+thai**]

wut are your personal goals.do you train?

try out 5x5(5repsx5sets)
don't worry about your bicep size,thats ridiculous,who cares about biceps. workon compound movements,bench,squat,deadlift,bent over rows,weighted pullups.
if you want to work on muscle endurance just do reg. pushups and pullups and such.
if you worry about getting fat do a little cardio and eat better
sorry i couldn't help much

 

[psychomaniac199]

my goals are basically my strength level altho having a nice body wud be an extra boost.. im trying to balance up my thai boxing trainings and gym.. i prefer going thai boxing so i end up like going 5 times a week for thai boxing and once a week gym.. which i think needs to be balanced.. but i dont know what im gonna start off with.. and what exercises are good etc etc

 

[folkstyle+thai**]

can you train in thai and lift on the same day?
if so id do that
try to lift 3 days a week
2 is fine 1 isn't gonna really do much especially if you train like a bodybuilder

 

[psychomaniac199]

but im now starting to wonder if i get built? wud i get stiff and shits.. cos i read the S&P FAQS they did say tat the more muscular u are ur actually more flexible? but i mean looking at many thai boxers they're not so muscular at all.. more lean..

and do u noe how i can train my reflexes and agility? lets say if some retarded bugger suddenly threw a punch at me, i wud really like my reflexes to work really really quick and evade punches..

do u work out anyway bro? can u post ur work out regime?

 

[zop]

you can be lean and muscular. Body fat and muscle are two different things.

 

[oyaji poi]

but im now starting to wonder if i get built? wud i get stiff and shits.. cos i read the S&P FAQS they did say tat the more muscular u are ur actually more flexible? but i mean looking at many thai boxers they're not so muscular at all.. more lean..

and do u noe how i can train my reflexes and agility? lets say if some retarded bugger suddenly threw a punch at me, i wud really like my reflexes to work really really quick and evade punches..

do u work out anyway bro? can u post ur work out regime?

jesus christ man, spell the fooking words out.

The S&P FAQs basically say in regards to flexibility and lifting is that if you are lifting weights through a full range of motion like you're supposed to then you will be quite flexible, especially if you were not lifting properly before. Being able to squat ass to grass requires a high level of hip flexibility. Doing a full snatch requires a lot of shoulder flexibility and stability. If you do heavy weight lifting with proper form you will get more flexible relative to what you were before.

Also, nobody on these boards has ever said "if you lift weight you should not stretch after". If you do not stretch, you will not become as flexible. If you stretch and lift, you will be more flexible. It's really simple.

The second point you mentioned about reflexes is a developed skill. The more time you devote to skills the more it will become reflexive. So if some silly bugger throws a punch at you and you had been going to the gym regularly and sparring and working on your defense then likely you will respond appropriately and "reflexively" without having to think about what to do.

If you want to see people's workout regime it really helps to see their workout in context. If it's just a strength routine and they say who and what it's for then it can be simple enough to look at it. So just take into consideration your goals and the other person's goals when you look at one part of their training schedule. For this, the training logs in the S&P forum have a very good sampling from many disciples - strongman training, powerlifting, MMA, judo, boxing, kickboxing, general fitness. They're all there to see.

 

[psychomaniac199]

alright my bad about the spellings hehe

alright thanks very much peeps. ill check out the S&P forums right away.