It seems pretty obvious that everybody on this planet is unique. Even when comparing them to their parents or other relatives. Everybody is different. Some people are right hand dominant, others – left hand. Some people are tall, some are short. Some people have fast metabolisms, some have slow. I can go on and on. Why am I writing this? Because all the people know they are different but still try to copy others (usually more successful ones) without even thinking. I see this all the time. I talk about this all the time. You can’t expect results from thoughtless copying of programs and training approaches. Or diet methods. Or anything. “Hey, that dude got pretty big from doing this program. I will definitely get big from doing it exactly”. Sorry to disappoint you but more chances that you won’t. Why? Again, because everybody is different. Or because that guy might have years of experience and tons of knowledge under his belt and he designed a program that takes into account his physiology, biomechanics, stress levels, spare time etc (in other words, that is individual for him). Or he may be lucky bastard with genetics that allow him to use all the crappy programs in the world and grow. Or something in between. Your program might not be unique but it definitely must be personalized for you.
Because otherwise you’ll suck.
Ok, Got It. What Should Be Personalized?
There are several points you should tweak to make program work for you.
Your technique should be as close to flawless as possible and at the same time it should be the most efficient for you. If you strive for less then be prepared to say “hello” to injury sooner rather than later. It seems like a no-brainer but there are lots of people who train with poor technique, suffer from injuries and blame in this everything except their stupidity. Don’t be one of them. Remember, almost every injury you get now will bother you in future.
Bench press, curls and crunches? Think again. For a whole, all-around program you’ll need some kind of squat, some kind of deadlift/lower back pull, couple of pressing movements in several planes, couple of pulling movements in several planes. Some coaches add several other exercises but this is the base of any successful program.
Proper Exercise Selection
Every trainee has different biomechanics and thus requires different exercises. For example, let’s take barbell squat. The person with crappy biomechanics and poor leverage for this exercise might never be able to perform it properly. What to do? Not to squat? Wrong. This person needs to find an alternative that will work. This could be Sandbag Zercher Squats, Sandbag Bear-Hug Squats, Barbell Front Squats, Barbell Zercher Squats, Kettlebell Squats etc.
Lots of trainees get into this “intensity trap”. They rush to add weight/reps/sets every session until they hit the situation where the weight seems impossible to lift for given amount of reps and sets. They hit plateau. Smarter trainees take it easy and lower intensity a bit. Stupid ones keep hitting it hard and get nowhere.
Proper Set/Rep Scheme
This is very important. Some people just don’t progress on high reps, as well as others struggle with low reps. Stick to set/rep scheme that works for you.
Right Macronutrient and Food Selection
Talking about diet. Macronutrient proportions and food selection are probably the most important factors (along with calories) that will bring you the most results. When you are creating your diet you should keep in mind all your food allergies and cut out that foods completely. Also pick food content according to right macros for you. Pick the wrong ones and you’ll get no results.
There are a lot of other factors you need to take into account but these are the ones I’d like to concentrate on right now.
The most important thing you can do in studying others’ successful programs and diet approaches is trying to understand the principles that are behind. If you have fast metabolism forget about intermittent fasting. If you want to build muscle mass the fastest way then calisthenics probably aren’t the best option. Think! Thanks for reading. Comment, like and share. If you need unique personalized approach feel free to contact me.