Workout the RIGHT Way! 4 Tips For a Successful Workout Program

Before we start, a quick mention that if you
have been waiting to snag some PicFit merch or just wanna support the channel and myself
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you can. Thank you, thank you, thank you, now on to
the video. Ah, working out. We’d all love to do it properly, but it’s
often easier said than done. And perhaps the most difficult part of working
out is planning an effective program. Well, in this video, we’ll try to get you
closer to that. Without further ado, here are four tips that
can help you create a successful workout program. Also, a quick shoutout to all my awesome Patreon
members that voted for this very topic. Thank you. Number 1,
First and foremost, highlight your SPECIFIC goal. It sounds pretty rudimentary, but for one
reason or another, this is often glossed over. You need to understand what your specific
end goal is. Is it to get stronger, build more muscle,
lose fat, or a little bit of everything? Now, most goals will require the same basics-
decent nutrition, resistance training, and abundance of sleep – but each goal will
also have very specific differences. For example, building muscle requires progressive
overload in terms of volume and exertion, but not necessarily intensity. Burning fat will have a heavy emphasis on
nutrition while exercise have a more laxed progression approach. And strength will rely heavily on peaks and
tapers to maximize fitness capacity by the end of the cycle. So, first things first, lets figure out your
specific goal before we start hammering out details to properly cater to them. Number 2, if you’re a beginner, the best
tip for a successful program, is to NOT start your own. I know you wanna do your own thang, but creating
a program from scratch with little to no knowledge of the matter just doesn’t make sense, and
watching a bunch of internet videos won’t help you with a little thing we call EXPERIENCE. Just like you wouldn’t try to build a house
just by learning how to hammer some nails, you shouldn’t be creating an entire program
just because you learned how to squat without raising your heels. Take it from those that already did the legwork,
literally and figuratively, and follow a proven program. This will help you understand program structure
and, more importantly, get actual results. Once you become more experienced yourself,
you can then start customizing a program based on your progressions. But until then, stick with the tried and true
rather than learn the hard way. If you’re not sure which program to choose,
then please come check out our PictureFit discord community, and we’ll be more than
happy to help. Number 3, keep in mind of fatigue. Many times, people believe the answer to plateaus
or lack of results is to continuously overload by adding more, be it more volume, more weight,
more training days, and so on. But the problem might not be that you’re
not going enough. Instead, you’re doing too much to the point
where fatigue begins to hold you back. The fatigue-fitness model suggests that, although
fitness improves over time with training, so will the accumulation of fatigue. Without proper recovery from fatigue, performance
will then continue to diminish even in the presence of improved fitness adaptations. Fatigue is most affected by high volume work. So, if your program calls for frequently high
volume days, it’s best to allocate more recovery days throughout. Sometimes, the accumulation of fatigue might
be desired since rebounding from long-term fatigue can position you to perform at your
highest level in a given window. An overreaching effect. This is great for peaking during powerlifting
competitions. Thus, programming in deloads and tapers where
work capacity is drastically reduced is recommended to allow proper recovery, followed by a peak
phase. In any case, the balance between fitness and
fatigue has to be considered, especially with performance in mind. And number 4, reps in reserve, the gauge of
adequate training. Choosing the right amount of reps can be a
bit confusing. Do too few of reps and you won’t fully stimulate
muscle fibers, thus limit muscular adaptation. Do too many, especially going to failure,
and you might accumulate too much fatigue early on, which will negatively impact performance
on subsequent sets and workouts. The answer then is to find a sweet spot, where
you’re training with a high deal of effort without accumulating unnecessary fatigue. This is probably best gauged through something
called reps in reserve. Simply, reps in reserve are the number of
reps you feel that you are still able to do had you push a given set to failure. For example, if you perform 10 reps of squats
but feel that you could have went for 13 before reaching failure, then you would say that
you had 3 reps in reserve. Now the amount of reps in reserve you want
to have will vary based on the rep ranges you’re training. A lower rep range of say, 3 to 5 reps, would
have fewer reps in reserve, like 1 or 2. Something like 15 to 20 reps would shoot for
3 or 4 reps in reserve. For typical ranges, having 1 to 3 reps in
reserve is an amount where studies show muscle stimulation reaches its maximum, which also
means you don’t have to shoot for failure. But if you do occasionally want to train to
failure, then save it for your last set of any given workout. Other than that, programming your sets to
have 1 to 3 reps in reserve will be best practice. One more time, just wanna let you know that
if you want to get on them PicFit Shirts, then right now is the time to do it. Get 30% OFF all SHIRTS today. If you’re currently seeing this message
right now, then that means you still have time! So pleae come check out, support
your boy PicFit, and rock some really cool and comfy shirts. I got sweaters too! Again,, thank you! And there we have it, four tips pushing you
towards an awesome and hopefully successful training program. Hats off again to my patreon members for voting
for this topic. If you enjoyed this video, please give it
a successful thumbs up and share it with your program-loving friends. Subscribe for more videos. As always, thank you for watching and GET


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