When designing your own plan, you must figure out your goal: And be very specific.
Bad Example: I want big arms
Good Example: I want 20 inch arms by the 4 week of may, of LEAN muscle mass, that's looks good, with a nice peak
That's an example. Also, your goal should be reasonable. Don't say- I want 20 inch arms by next week. That most likely will NEVER work, be reasonble, consider were you are now, and were you want to be. If you bench 80 pounds, and want to bench 500, saying 8 weeks is unlikely.
Next- Choosing the right excersises
Now the real question is- how to apply what you want to what you need. Well... First you must figure it out. You can incorprate ALL kinds of training, supersets, negatives, one-armed, two-armed, one-legged, two-legged, fast reps, slow reps, body-weight, compound, isolation- etc. all kinds. So what's for waht? I'll explain. It's simple... yeah...
Use Compound for size, strength, power, and to work more muscles. This means bench for a triceps, and pectoral excersise. Compound, however, will only make more mass and strength. Both ways, it will not be shaped. Just raw power.
Use isolation for shaping, and for indvidual strength. It's for basically the part ever looks forward to. Even if you CAN curl 150, a compound excersise will ALWAYS allow you to lift more. However, not doing isolation excersises will make you weaker, and will make growth indifreants, and will be WORSE for you if you don't sue them, as we all know that it works you, it just, can't be explained.
Supersetting is for time, and to increase intesity and muscle fatigue. Instead of just killing your muscle or muscles once, it will be twice, saving time, and fatiguing. Fatiging allows for better muscle growth, and for better strength. It will icnrease endurance, whether or not you are training with high or low reps. So yeah.
Negatives- negatives are for strength, primarily. Think about it though. If you over-load your muscles, they grow, and it will send a distress hormone! But, in negatives, you should try to increase the weight each time, and increase the amount it is by over your one rep max, say it 45% the first, try for 55%, then 60%, then 80%.
Synergistic training is for fatiguing a large amount of muscle in small amount of time. For instance, if you can work biceps, and triceps in a super-set, you'll hurt tissue that is close together. It will super-fatigue, and help grow muscles. It is also for strength, but, better used for size.
Okay
Now, you must choose not a goal, but a life-long decision. For instance, the best, biggest, strongest, fastest people, all spent a LONG time on their works. You msut be patient. Look at it like this- don't worry about strength, size, ability, speed, just worry about increase in weight or time- if it helps, don't even look at your weights, and don't even look at your times, just do yoru best, and "feel" getting faster adn stronger. At the end of it all, 5 weeks, 8 weeks, a year, your WHOLE summer, look back at waht you started with, and waht you ended with. If you worked hard, adn tried to icnrease your weight by 5 or 10 a week or so, or your speed by 1 second, 2 seconds, 5 seconds, or even a MINUTE a week, you'll see results. Yeah... okay.
With protein- now, to get a good protein plan, like anything, you must increase not in phases, but over time. Increase it little by little, 1 gram a day extra, 2 days, or 5 extra grams a week, whatever, for a certian amount of time. Take a rest off of this every now and then. Imagine consuming 500 grams of protein. Your stomach would collapse, just like if you tried to squat 800 and had never squated before, you would collaspe.
Time
Design your workout by how much time you have. If you ahve 25 minutes everyday, do 4 x 5 or 2 x 5 on excersises! If you've got 4 hours, use your four hours! Don't make tiem for excersises, make your excersises right for you. If you don't have weights, so? Dp push-ups, dips between chairs, chin-ups on bars, body squats, crunches, etc. you know. Design it off of what you can do, adn what you want to do. Don't jsut copy stuff. Some excersises won't work for some. Some workotus won't work for some. It's just the way it works.
Beginner
The definition of Beginner, in weightlifting, is just that, a Beginner. It is somone who is just beginning. It doesn't matter of they lift 800 or 25, starting is starting. And they should do easier excersises.
Intermediate
The intermediate is a specific group. In your intermediate group, your body is going through changes. It takes more time to heal, becuase normally you would shoot up in your Beginner phases. This means that you might over-train, and lose abilities or not gain. So, when your sore, wait! Don't work out again! Rest a whole week if you have to, and train with few sets, and occoisionally reps. Don't make yourself mad that you cannot produce gains as well as you once could. In a few weeks, you'll be back to normal! Eat right, and increase your protein intake by about 2 or 5 grams every day or or so, or week.
Advanced
Just that. Advanced. Advanced means that you can handle more weight, for more sets, reps, more speed, and a higher intesity. It means that you can swallow 50 grams of protein a day or more. It doesn't matter if you can only lift 25 10 times, if you can do it for 80 sets, your there! More sets, more reps, more intesity, try to increase your protein intake by 1 gram a day or so until you can't anymore. Work it all off! Let it heal! Work intesly, work hard! Don't be shy to add an extra 20 sets! Work harder! If you feel it's right do it! If you don't don't! Stick with it! By now you can handle so many sets that you can do pretty much any excersises, in how many times, so, do it!
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