The situation is always more or less the same: a new training schedule is approached and difficulties are encountered in the exercises. The training ends with a certain dissatisfaction that makes us pass the
following now to inform us about new exercises that promise wonders.
The next session introduces these new exercises replacing some of them. The situation repeats itself until in a few weeks the initial form and the objectives set have very little to do with what you are doing in the gym.
How to choose the exercises
The first step is definitely to choose the right exercises. The fundamental criterion must be one's goals and the second that of having a good balance in the movements. For example, if you have
as a goal to increase muscle mass in the arms it is necessary to focus on these muscle groups and focus on maintaining the rest; it is possible to combine two goals in the same card
but already beyond it becomes counter-productive.
Obviously the chosen exercises must respect health criteria and respect for personal injuries. the second point is to balance core training in order to prevent imbalances.
For example, if you set yourself the goal of lifting 200 kg on a flat bench, it is also necessary to do some work on the muscles that maintain stability in the shoulder and elbow. This does not mean that the training must be perfectly balanced, in reality it is successful when the training is unbalanced towards one's goals.
Auxiliary work serves to avoid problems and injuries that would slow down progress.
How to approach a new board
Once the new board has been outlined, you need to put your ideas into practice. It must be taken into account that the first 3 workouts are used to become familiar with the new movements. Once you do
assimilate the new motor pattern you slowly begin to progress and then pass to the maximum of progress and then reach a progressive stalemate.
At this point it is necessary to make changes. It is unfair to immediately abandon new exercises just because difficulties are encountered. The real progress consists precisely in being able to do what you could not do before, difficulties should be considered as an incentive to overcome them and food for thought.
Different speech is if you feel a lot of pain in the execution of a particular exercise, in this case you must first of all review the correct execution and, if necessary, replace the exercise.
When to change exercises
The moment of change comes sooner or later, you have to know how to grasp the signals. Surely when you reach the objectives set, it is useful to ask yourself new ones, perhaps even completely different from the ones
Another important signal is when thinking about training you do not feel motivated at all and on the contrary you have to drag yourself into the various exercises. If this situation recurs over time, it is useful to change as training leads to few benefits and only psychological stress.
This aspect is important because success is not so much in a perfect training plan but rather in the commitment that goes into its execution and, if you are not at all motivated, it is very difficult to end a good session.
Time is a relative indicator of the need for change: as long as you continue to progress it is useful to continue to collect results.
It is useful to change exercises if after several sessions you are unable to progress, from here you have to consider whether you are satisfied with the progress and therefore focus on something else or continue towards the same goal. In the second case it is necessary to consider a variant of the fundamental exercise and work on it.
For example, if the goal is 300 kg of low bar squat it may be useful to insert a period in which you focus on the front squat. If, on the other hand, the exercise in which you are stalled is an auxiliary exercise, you can replace the exercise with a different one; in this case it is necessary to consider the reason for choosing that exercise and satisfy that criterion with the new one, perhaps changing two not very productive exercises together to have a greater margin of balance.
If you are satisfied with the progress you have made, you can also change your goals: you must always be clear that the goals you set for us are personal satisfactions and not essential obligations.
It is necessary to always keep this concept in mind and have an open mind without closing oneself only on one's habits.