How to create your own effective training plan: tips and recommendations
Why is a training plan important?
Today we're going to discuss how to create the best workout plan for yourself to train in the gym and build the biggest muscles possible. Although we always recommend consulting a professional or, why not, an experienced friend. It's certainly possible to put together a pretty good plan yourself if you educate yourself in this area.
Where can I learn more about this field?
When you start to create a training plan, you will find that there is a huge amount of information and many people give very different advice. If you lack experience yourself, then take it easy and take the time to educate yourself in this field. We recommend following people like Noel Deyzel, Jeff Nippard, Sean Nalewanyj, Michael Israetel and Andrew Huberman. These "gym influencers" always keep their followers up to date with the latest research in the field of training and justify their recommendations with scientific research. In addition, you will definitely find many free videos of their instruction on Youtube or Spotify.
Be aware of miracle solutions
You will also find many people on the internet who offer all sorts of miracle products that promise fast muscle growth, etc., but the reality is that there are no miracle solutions. Often, training plans are also sold that are supposed to give good results, but the reality is that every person is different and someone else's plan may not suit you. And of course, there are also steroids, which we definitely do not support - their use, possession and sale are completely illegal in Estonia.
Set goals and create a training plan
Once you've educated yourself enough, come up with a specific goal to work towards. When setting a goal, keep in mind what your body is like and how lucky you are with your genes. Once that's clear, you can create a workout plan and eating habits that you can stick to over the long term, so that there are no interruptions in your workout routine.
What next?
It is quite likely that the first time you try it, you will not be able to create a training plan that suits you perfectly and that you like. This is completely normal. Try to understand which muscle groups need more time to recover and which ones need more load, and adjust the plan accordingly. Be sure to try to plan at least two rest days a week. At first, it may seem difficult because the motivation is high, but if you overload yourself, injuries and extreme fatigue can occur, which can keep you away from the gym for a long time. So, think about this too.
Lightly on additives
The training expert recommends only one supplement that has been extensively studied and proven to be effective – creatine. At the moment, there are no other supplements that we would recommend. Protein powder is also popular, but if you get your protein from regular food, you don’t need it. Protein powder reduces appetite and is difficult to digest. It is best to get the necessary carbohydrates, fats and proteins from regular food. We will talk more about supplements and nutrition in the next blog.
Consult a professional
Before we end, we would like to emphasize once again that it is always a good idea to consult a professional. If necessary, you can also contact us. The first consultation is free!
Finally
As a final piece of advice, you should enjoy the whole process and make gym workouts a habit. The best way to do this is to find friends or gym buddies to go with, share knowledge with, and motivate each other to work out more.
Youtube channels of the aforementioned influencers
Noel Deyzel: https://www.youtube.com/@NoelDeyzel
Jeff Nippard: https://www.youtube.com/@JeffNippard
Sean Nalewanyj: https://www.youtube.com/@Sean_Nalewanyj
Michael Israetel: https://www.youtube.com/@RenaissancePeriodization
Andrew Huberman: https://www.youtube.com/@hubermanlab