How To Get Back To The Gym After A Long Break
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Training planning is an essential component of any competitive endeavor or activity that seeks to achieve a specific outcome at different points throughout the year. The process of designing a training program is multifaceted and highly dependent on numerous variables such as the level and type of sport, the features you aim to enhance, and your objectives.
In this comprehensive guide, we aim to equip you with the necessary tools to understand how to plan your training routine effectively, taking into consideration the different variables involved into planning a proper training.
The first step in structuring your training program is defining your objective or purpose. If your goal does not involve reaching peak fitness within a specific timeframe, the programming can be relatively simple and can evolve as you progress. However, if your aim is competitive and the competition dates are known, the planning should be done immediately, albeit with room for adaptation as you progress.
The next factor to consider is your set of "possibilities." Although the number of weekly sessions is not the most crucial training parameter, having more sessions per week definitely offers more benefits than fewer sessions. Also, crucial factors to consider include the proximity of a well-equipped gym, the economic capability to sustain the gym membership, diet, travel, and the assurance of always having a training partner at your level to perform intensity techniques.
Understanding your starting condition is vital to determining the initial phase of your programming and its duration. For instance, in bodybuilding, it's well-known that optimal muscle mass building cannot occur in the presence of excessive body fat due to its negative impact on insulin sensitivity. Therefore, your body fat percentage will determine whether you start with a low-calorie diet (if body fat is > 12%) or a high-calorie diet (if body fat is < 12%).
Your personal characteristics are essential in optimizing your training schedule. For instance, if you struggle with a calorie cut, your cutting phases should be less aggressive and repeated in short cycles. On the other hand, if you have no problems dealing with restrictive diets, the cutting phase can be tackled in a single period, organized in a reasonably intense manner.
Especially for natural athletes, an increase in muscle mass is closely linked to an increase in athletic performance. Hypertrophy is linked to two components: myofibrillar and sarcoplasmic. Therefore, your programming should never ignore these two concepts, and there are strategies to combine strength and hypertrophy in your schedule.
Everyone has a preference for one system over another, often linked to the success achieved or satisfaction perceived during workouts. However, it's essential to understand that our sensations only account for 50% of the equation because psychological adaptation mechanisms can distort perception, and the constancy of stimuli can lead to a plateau or even regression.
When planning, it's essential to adapt your training schedule to your calorie intake. During a calorie cutting phase, muscle building cannot occur effectively; instead, the opposite will happen. Overtraining will only lead to fatigue accumulation and regression. Conversely, during a caloric surplus, it's crucial to push more than usual.
As evident from the discussion above, training planning is a complex yet crucial aspect. The most useful advice for beginners is to understand their characteristics and approach the various aspects gradually. Patience and knowledge are winning weapons in training planning, but they require the right amount of time. Rushing ahead is counterproductive and can even be potentially risky for your health.