How to Design Your Own Training Programs

12.1 A general framework of training that delivers results for everyone does exist, but each trainee must individualize it in order to maximize gains. Here are six of the most critical lessons you can learn concerning program design:

a. Focus on no more than a handful of big basic exercises each workout.

b. Do not neglect important accessory movements.

c. Train hard but within the context of intensity cycling.

d. Get more rest days than weight-training days.

e. If in doubt always do less training rather than more.

f. Stress progressive poundages in good form.

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