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  1. #1
    Registered User dyara15's Avatar
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    Building a training program suggestions please

    Hey guys,

    I want to build a resistance training program to build muscle and lose fat so that I can try and reverse my prediabetes and other health issues.

    I have no problem doing exercises, however I just wanted to ask if you could suggest which muscles I should target for each category (Eg Legs, Arms, Back) for every session. This will allow me to make a program ensuring that I don't neglect any muscles when training a certain category.

    Chest:

    Arms: Triceps, Biceps

    Legs: Calves, Quads, Hamstring

    Back:

    Shoulders:

    Abs:

    Could someone show me which muscles they target when training each category above? I've given an example for arms as you train the biceps and triceps. Am I missing anything for arms? Am I missing anything for legs? What muscle groups would I need to train for the rest of them?

    Also, when should I incorporate exercises that target multiple groups such as Squats, Deadlifts etc?

    Thanks heaps.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    We recommend against trying to make your own at first - because a ready made expert designed routine (like Fierce 5 in the sticky threads for example) will always be better. Read the program carefully and don't change anything because it doesn't need changing. It will work your whole body with balance as a consideration and manage loading and progression if you follow it correctly.
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  3. #3
    Registered User paulinkansas's Avatar
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    Why did it take you 12 years and 10 months to make your first post?
    Furnished houses in Coffeyville Kansas. Weekly rental rates, all bills paid. Full kitchen, washer/dryer, cable/wifi. For traveling contractors and journeymen. Better Call Paul.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    If you don't know very basic anatomy, you shouldn't be writing your own program. Even if you do, you probably shouldn't be writing your own program.
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    Registered User TAWS6's Avatar
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    Do fierce 5 novice for 6 months then switch to the intermediate upper lower. Run that until huge.
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    Registered User dyara15's Avatar
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    Originally Posted by paulinkansas View Post
    Why did it take you 12 years and 10 months to make your first post?
    Good question - I used to train 13 or so years ago with a mate, and used to use this forum as inspiration.
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  7. #7
    Registered User dyara15's Avatar
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    Originally Posted by TolerantLactose View Post
    If you don't know very basic anatomy, you shouldn't be writing your own program. Even if you do, you probably shouldn't be writing your own program.
    I would say that I have an above average understanding of human anatomy. I can write up my own program that could be suitable but I just wanted some expert opinions before I did to ensure that I consider everything and make a perfect exercise plan.

    I was really after all the muscles I should be training for each body category to ensure I don't miss something, for example, imagine doing leg workouts for 6 months but failing to incorporate calve specific exercises. (yes, I am aware that the calves would however get trained when running on the treadmill or when doing lunges etc).

    For the chest, I remember when doing bench presses that I would target three different areas of the chest. Is that to target three different areas of the pecs?

    Even if I did the Fierce 5, there would come a point when I would need to make up my own program, right? Would really appreciate if someone could guide me in the right direction.
    Last edited by dyara15; 11-01-2021 at 11:11 PM.
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    Registered User asrl78's Avatar
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    At its most fundamental, it is not just a case of (over a week) incorporating a couple of horizontal pulling movements, a couple of vertical pulling movements, a couple of horizontal pressing movements, a couple of vertical pressing movements, 2-3 hip hinge movements and 2-3 quad dominant movements, prioritising heavy compound movements. On top of this you can add arm isolation exercises, calves and abs. Split that up into three workouts per week, and each workout try to do more work (i.e. increase weight or reps) than in the previous one.
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