Exercise Programming

Hey guys, its Jono again. Today I’m going to be talking about the importance of programming a correct resistance training program. Resistance training is a pastime with many proven benefits, such as improving strength, bone density and quality of life. However, if one does not follow certain guidelines during each session, the benefits might not be as pronounced as they could be.

Firstly, it is important that exercises involving a large amount of muscles are performed towards the beginning of each session. Exercises involving large muscle groups require the most energy to be performed, which leads to a higher energy requirement, and a larger accumulated oxygen debt. By performing these exercises first, the muscles are able to work to their fullest potential, and obtain the highest benefits.

Secondly, it is important to ensure that there is a balance between the muscles being activated during each program. Many novice lifters make the mistake of prescribing multiple exercises for the same muscle, particularly the biceps brachii and triceps brachii. By focusing on specific muscles, rather than the body as a whole, many of the benefits of training are lost. Remember that before doing three different forms of biceps curls!

Finally, it is important to ensure that there is a sufficient rest period between sets. Many athletes refuse to allow a suitable rest period between each set of repetitions, believing that allowing a shorter recovery time will increase the amount of benefits obtained. However, the opposite is true, as reducing the recovery time between sets will lead to a reduced ability to lift weights, reducing the strength and hypertrophy gains.


A suitable program for a novice lifter would be:
• Squat (3 x 12)
• Bench Press (3 x 12)
• Deadlifts (3 x 12)
• Dumbbell rows (3 x 12)
• Standing calf raises (3 x 12)
• Prone bridges (3 x 90s)
With a three minute recovery between each set.