Unrealistic muscle gain expectations are the problem!
If your goal is to maximize strength gain
If your goal is to maximize muscle gain
How to improve standard workout programs
How to improve standard workout programs – you cant! Leave them alone! If you add exercises, additional reps, or additional sets then you will get worse gains, not better. You are NOT special! Get that thru your head. If you are in your first 3 years of lifting then you should NOT “improve” workout plans because I guarantee, you will make them worse. More is not better. Your goal in the first few years is to establish an overall strong, muscular base to build upon. Something that I have learned over the years is that 99% of the time, beginners are totally wrong about what is their lagging bodypart that needs improvement. Most often they list arms or chest as their lagging part – surprise surprise. Beginners never list quads as their lagging bodypart. Stick to the basic tried and true workouts without modification for at least 3 years of consistent intense workouts and grow everything before you start working on lagging bodyparts and sculpting your physique.
Exceptions – who needs special workouts
- People with injuries – These people need custom workout plans designed by a medical professional, not a personal trainer. A physical therapist (USA) physiotherapist (EU) is the only qualified person to do this.
- People with diseases. These people need custom workout plans designed by a medical professional, not a personal trainer. A doctor or physical therapist (USA) physiotherapist (EU) are the only qualified people to do this.
- People over 65 years old – injuries, joint issues, flexibility limitations, and balance issues dictate a personal rather than a stock web workout program.
- Competing bodybuilders –
- Competing powerlifters – Once you have enough lifting experience that you are competing you have to get a coach and workout programs will be tailored to maximize your lifts.