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
a bit more, then this is the perfect time to take advantage of the Cyber Monday Sale. You’ll get 30% OFF ALL TSHIRTS. Come check out the sale that will go on for
TODAY ONLY at picfitshop.com. Please come take advantage of the deal while
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 picfitshop.com, support
your boy PicFit, and rock some really cool and comfy shirts. I got sweaters too! Again, picfitshop.com, 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
YOUR PROTEIN!

87 Replies to “Workout the RIGHT Way! 4 Tips For a Successful Workout Program”

  1. A plan makes everything simpler and easier! Create a plan and you’ll be more motivated and focused on reaching your fitness goals, and you’re more likely to actually do the work!

  2. As i'm not into Patreon, i'll order my hoodie soon. Thank you for your over and over effort putted into giving us knoweldge. ♥

  3. That was very helpful thank you your one of my top ten favorite YouTubers and I'm trying to become a personal trainer because all of my favorite YouTubers have inspired me too become one thanks to them and my love of fitness I'm off to a good start

  4. Definitely ready to zone in on a proper diet/exercise program, in a new PF shirt 😏. Thanks for the great content!

  5. I would like to hear your opinion on my current workout routine. On monday I do chest, shoulders, triceps. Tuesday restday, on wednesday biceps, back and legs, thursday chest, shoulders, tricep again, on friday I do some karate, saturday restday and sunday biceps, back and legs again.
    I‘m a very skinny guy so I try to eat 120g Proteine and around 2500 kalories. I do around 10 sets close to failure ( sometimes failure ) for every muscle group, so around 20 sets per week per muscle by 6/8-10/12 reps depending on which exercise.
    I am open for criticism and feedback, if you have questions I am more than happy to answer them.

  6. I just want to be more active. So I'm doing 3×8 bicep curls or hammer curls 3 times a week. Also getting a flat bench. Hope to add in 3×8 chest presses and dips. And plan on adding 3×8 lunges for legs. If I can do that instead of watching YouTube videos, that's good enough for me.

  7. if only it was possible to order your shirts to EU without the taxes and customs 🙁 you should make an EU based shop since we have free goods movement between eu countries

  8. I always make up my plan while in the gym, usually when I'm 2 sets in I already know what my next excercise is going to be. But I guess plans are good for beginners. Just don't be that guy that makes up ''new'' stuff, I see it all the time. Like there's this one fat kid in my gym that thinks he's doing dumbbell fly but he's actually rotating his shoulders like a retard all over the place, his hands look like a propeller. I don't help him though, if he's too stupid to ask me I don't bother

  9. I definitely agree with following a proven program as a beginner. Can’t create something you have no knowledge of.

  10. Shit happens, I took three workouts I saw on internet and then modified them as I wanted to. Lol I need to make some modifications can someone help me?
    I dont have any equipment. Just a backpack and I put books and cans on it.
    Day 1 Push
    5×6 each side assisted weighted one arm pushup
    5×10 weighted pushup
    5×7 dips on a chair
    3×8 diamond pushup
    3×10 pike pushup
    3×10 declined pushup
    Day 2 Pull (I dont own a fucking pull up up bar meanwhile I buy it I do the rows with a fucking table so this is the worst workout of the 3)
    3×10 each side One arm row with a the backpack
    3×10 Normal Grip Bodyweight rows on a table
    3×10 Wide Grio Bodyweigh rows on a table
    3×10 Chin Body Weigh Rows on a table
    3×8 bicep curls
    3×10 swimmers
    Leg
    3×10 each side Elevated pistol squat
    3×12 explosive lunges
    3×10 bulgarian weighted squats
    3×12 weighted calve raises
    3×18 weighted squats (thats a lot because I cant put more weight on my backpack
    3×12 each side one leg hamstring raises

    Also for abs I use six pack promise
    Any suggestions

  11. Only beta cucks will leave reps in reserve. The lords of mass said to give all out on every set. Each set should be like it is the last set of your life. It's life or death, one set. Reps till death.

  12. picturefit, could you make a video on protein intake whilst training for goals such as pure strength or endurance (rather than hypertrophy goals, persay)?

  13. gonna continue my calisthenics journey, stopped in 3 months. Gotta put back the work, I've never felt so weak in so long!

  14. 1. Highlight your specific goal (Stronger/build muscle/lose fat)
    2. Do not start your own program (Follow a proven program)
    3. Account for fatigue
    4. Use RIR (Reps in Reserve) usually 1-3 is a good idea.

  15. The Fatigue Fitness Model is an interesting approach to looking at the relationship between volume, results and fatigue. I interpret it as aiming for 10 sets per week per body part for good results and no more than 20 sets to insure no detriment in growth and injury prevention.

    And the happy muscle face riding the roller coaster of too few and too many reps is adorable. My muscles are usually clenched like I'm doing heavy squatting when I'm riding the roller coaster.

    Thanks for the vid PicFit. Patron pleaser for sure.

  16. On a video similar to this could you do a video on things to take into consideration before creating your own training programme

  17. Hey! I love your work!
    I dont get the reps in reserve. If i have reps in reserve, how can i tell if i can use more weight. If i use more weight, im soon going to the point where i dont have any reps in reserve.
    Also i wonder, what more volume means:
    For chrst for exemple: If i do german Volumetraining with 60kg i can easily accumulate 25sets x12reps x60k = 18.000kg volume
    But if i do around 100kg i can do 12,10,8reps with maybe 3 exercises. That would be 9sets x 10reps on average x100kg = 9000kg volume.
    But with 60kg i can go on for hours while with 100kg im done.
    Where is the sweetpoint for groth?
    A marathon runner does more volume than a sprinter

  18. Yes yes i would build a house if i were beginner and just figured out how to hammer a nail provided i have the material to do so sufficient wood and nails

  19. I want to Lean. 🙁 got a tailored suit 1 month ago.
    And then time to check it. My waistcoat was too tight on my stomach. My tailor said my stomach had increased by 4cm…….
    I want to lean.

    What is the diffrence from the "Heater" shirts, and the others? Just the colour? That is fine with me. As soon as I am back home I will order the Heater Royal.

  20. Here's a few tips from my work experience
    1. If you're completely new or detrained and starting out again, make sure you do a basic brosplit on your first two weeks since it'll be much easier to cope with the soreness without being discouraged to keep working out. After the 2 weeks, just move on to a sophisticated plan like PPL or full body etc.
    2. If you're working out for two weeks straight, make sure your second week is a week of overreach( higher intensity above normal) and follow it up by a week of supercompensation( higher rest for recovery). Supercompensation week can vary from 7-10 days depending on how hard you did the previous week. And on your supercompensation week eat a diet with 30%-40% more protein.
    3. If you're feeling demotivated try to divide your workout into two parts and do one in the morning and the other in the evening.
    4. Don't change your workout every week. Stick to a single routine for at least 2-3 weeks until your body gets familiar with it. Then change it to variations like supersets, offset weight training, full body, combination training (bodyweight and free weight), forced 40, focused training and/or nucleus overload.
    5. Wait at least an hour after eating to workout and don't wait for more than an hour to eat after working out.
    6. Coffee and/or honey is the best pre-workout ever.
    7. After every successful week of training, add a full day to do full body isometric and eccentric training to get the benefits of time under tension.
    8. Learn about grip strength from channels like juji and Tom.
    9. Workout barefooted to increase stability but be careful.
    10. To activate both fast twitch and slow twitch muscles, make the last set of an exercise a deload phase. If you used 40lbs for a DB curl for 3 sets, on the 4th use 25lbs dumbbells to do fast reps with higher volume until failure.
    Good luck happy pumps!

  21. In a week i'll start a push-pull-legs program for 6 days a week, but should I do a day of strength and the other hypertrophy or should I mix things up?

  22. Well I tried to find workout plans that work well however I need a 3 day a week workout I can use but the only ones I found have workouts that are known to hurt your shoulders such as the one in which the bar is pulled up with elbows flared out up to the shoulders while standing and I don’t want to do those

  23. Jonnie Candito 6 week program. Gained 12.5kg on bench, 10kg on squat and 20kg on deadlift in 3 months. Also gained 2kg of weight.

  24. I'd love it if you could talk about this in a video:
    Let's say im very skinny and just started training. How do I eat? Should I eat in a caloric surplus? For how long? Is there a good baseline weight to shoot for?
    How many carbs should you eat?

  25. I've always written my own programs from the very beginning. That's actually my favorite part of bodybuilding. I love planning out different programs by trying different splits and working out dozens of variations on one single split. I love calculating the sets per muscle per week, tracking the time per workout, the reps, the weight, my RPE in each different workout, messing around with hypertrophy vs strength range, supersets, permanently improving form, and the list goes on!

    Sure, I could've potentially made more gains in 1.5 years but I'm happy with where I'm at. 160kg deadlift, 105kg pull up, 110kg squat and 90kg bench for a 76kg guy.

  26. Im sorry, but im going to have to comment on one Thing, Where I think Youre wrong.

    Though its true That fatigue is a real Thing, and definetly can contribute to plateauing, I think what youre saying, might be harmfull.

    Youre suggesting That by some metric, one will get better by doing less…. And That doesnt really make Any sense at All.

    If you Are trying to learn a New language, going from 4 hours of study to 2 hours pr. Week, will most likely( and I Mean definetly) not help you. Because you Are expecting to improve, by doing less. Intuativlie and logically, this makes No sense.

    New lifters(and lifters in general) need MORE volume to get better. This is why program like SSLP stop working, because the stress applied is No longer sufficient, to force an adaptation – you need more volume.

  27. Hey! I dont understand the concept of reps in reserve. If i have reps in reserve, i cant have trained hard. How can that be better?

  28. Every set to failure baby! Concentric failure, eccentric failure and isometric failure! Nothing left in the tank ever! LIGHTWEIGHT BABY!!!

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