The training program should take into account individual characteristics, level of training, lifestyle and habits.  There is a special resource for athletes. It can provide great help and assistance in this: jimwendler.com. The resource was specially developed by experts for athletes who respect discipline and monitor their form and health.

DRAWING UP A SCHEDULE OF WORKOUTS

It is necessary to make a convenient schedule of regular classes in advance, preferably based on your internal biorhythms. According to statistics, the most suitable time for physical activity for most people is the middle of the day and early evening.

The basic rules of effective training are the following:

• The number of classes is 3-4 per week (for beginners).
• The duration of classes is 40-60 minutes.
• Combine exercises to provide rest for various muscle groups; and loads do not become counter-productive.
• Usually strength exercises are done in 3-4 sets of 6-12 repetitions, with a break of 1.5-2 minutes between sets.
• Training will be practically useless without changes in the nutrition system.

However, there is no perfect schedule. It depends on many factors, including the availability of time. You can choose different options for 3-4-5-day strength programs, with (or without) low- or high-intensity cardio and recovery training.

INITIAL SPORTS RESULTS

Before the first workout, it is reasonable to fix the initial sports results (for example, the number of push-ups, pull-ups, etc.). Further, it is recommended to track with the help of nutrition diaries and workouts:

• training schedule;
• duration of each workout;
• the number of sets and repetitions of each set;
• load growth;
• well-being;
• training progress;
• notes on the technique of execution;
• meals, including sports nutrition.

As the experience of professional athletes shows, keeping diaries of nutrition and training (can be replaced with a convenient mobile application) helps to achieve the desired result faster.

• The number of classes is 3-4 per week (for starters).
• The duration of classes is 40-60 minutes.
• As it has been already mentioned above, combine exercises. Thus separate muscle groups can get enough rest. Consequently, loads do not become harmful to your health.

These simple recommendations, as well as the use of the above resource, will help to organize the training process in the most effective way and accelerate the achievement of the cherished goal. It’s time to program your total training.