How to Learn & Create Effective Workout Programming

In this QUAH Sal, Adam, & Justin answer a live question from one of our listeners.

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“How to Learn & Create Effective Workout Programming"
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[hottie]

Just started officially Personal Training people professionally after doing it here and there on the side by myself and I could not have found this podcast at a more perfect time. I look to other successful trainers for advice, direction and to learn as much as possible and I can add this podcast to the list of prime resources to help me learn and grow in order to help others learn and grow. Definitely helping me to become a more knowledgeable and proficient trainer. An understatement is saying Thank you guys so damn much for providing all of this information and entertainment! Much appreciated and keep it coming!!💪🤟

[mrmunson]

I am a trainer of 10 years, and I still don’t feel like I am confident when training others. I literally recommend full body workouts, but I do work with a selection of about 10 movement types, I like to combine movements and lower the number of exercises down. I personally get the best results, either doing 6-8 exercises and in rounds - or splitting my workouts in to an A and B, and then do each 2 time per week. I really want to do this with more focus, as personally and 42, I can maintain a 6 percent body fat, good flexibility and mobility and I just love it. As a trainer however, I really would like to just get over my insecurities helping others, when I am more than happy with my results, from my programs.

[dawnberkery]

Anabolic Program....perfect place to start.

[JanaRollerFitness]

You guys give the best advice! I’ve learned so much just by listening

[farhanhussain_]

Yes, workout design and programming is highly individual and subjective.

Trainer or literature provide us general guidelines, general programs that have worked for many people, but we still need to customize based on our age, training age, injury or medical conditions, fitness goals, diet, health, etc.

[jeanpauljeanpaul]

Everyone should begin with Starting strength. The majority of people just aren’t strong enough.

[justinchamberlain]

11:01 changing program up every 4-6 weeks

[timgerber]

If I were a female or generally a beginner with the viewer’s goals I‘d do the following:

I‘d start off with exercises that increase my mobility and prep me for the classic heavy compounds. The best prep exercises in my opinion are the goblet squats, RDLs, Ring Rows, Deficit Push-Ups (although deficit push-ups might be very hard for a female that hasn’t built strength yet) and Kettlebell Strict Presses. Why? Because they reinforce good movement patterns while being more scalable/easy to perform than the heavy barbell classics. For example the goblet squat teaches how to squat upright and allows stiff people to get into a position that they can’t get into with a barbell back squat while not being as uncomfortable as a front squat. Or ring rows take you through full rom just as pull-ups would do, but are scalable so that also people who can’t do pull-ups yet can perform them. Kettlebell presses reinforce a very vertical pressing behaviour where you can’t really flare your arms out without it being uncomfortable as with dumbbells. Or deficit push-ups (potentially also on knees) allow for more depth and scapular retraction and RDLs teach a proper hip hinge.

I would start with these in a 10-20 rep range and start with a total of 9 sets per week distributed across 3 sessions and then build volume by adding sets or an additional workout day once you have accustomed to the stimulus. Similarly, I would add weight over time to train more in a 8-12 rep range. Once 5 sets of 15 goblet squats with 20/24kg are easy you have build a solid base not only strength but also endurance wise to advance to barbells. I see so many people who can’t squat more than 10 reps not due to lack of strength but due to lack of endurance, because their heart rate kills them.

Also when advancing I would kick out the named exercises altogether but keep them in on easy days. E.g. When you deadlift heavy, squat light for reps and vice versa. When you push heavy, pull light. This way you can train more often and still get 4 workouts per week in without overtraining.

[sternits]

It would be nice if y’all provided a tracking template. When y’all say tracking I’m not sure what I’d record.

[hudson.kemnitz]

Just remember when creating programs or following someone's program make it exciting. People find excitement going to the gym when they find the exercises they love. Also track your exercises

[outpost]

I think people tie themselves up in knots when it comes to training programmes. Too much emphasis on the 'programme' and not enough focus on what your goals are. In my opinion full body is great for muscle building AND hypertrophy. I hit my biceps three times a week where as before I would hit them once week using the split routine. It didn't work for me but we're all different. The key is consistency, you will learn as you go, stop worrying about the programme there is no magic programme and there are no magic exercises, at the end of the day you have to put in the graft!

[RapidBlindfolds]

check out workout plans by other trainers...especially mine that's behind a paywall, even though I know the whole point of your question was about asking how to make your own for free...

[prowland]

I love how they say - you need a trainer - but when you do they charge you a of money for absolutely have engaged trainers in the past who program for me workouts for a 25 year old not a 50 year on the training industry - they are clueless.

[harveyquinn]

I just have no fuckin idea what exercises to do

[movementencouragedfitness]

These guys act like gatekeepers. “Only we know how to program” “its so complicated people can’t do it except us” lol

[Nobodyday]

This is nuts, anyone who's been in the gym for a decent amount of time can 100% create a workout program... it is actually extremely easy, these clowns just want to mislead you into buying their shit.

[jerppazz]

Video and the comments are a perfect example of why the title of pt means absolutely nothing. The fact that you have the position of authority and "guide" others with basic or less understanding should be an embarrasment to you.

[jordanunknown]

I hope she wasn’t married cos boii, she wanted that mind pump😅

[thomasmarchese]

2 lower body days and one upper and she likes training lower body more than upper? So she wants “toned” legs and not to be “muscular”. oh boy.

[MrNixey]

She wanted you guys to prescribe that Vitamin D