How do you build the perfect training plan?

Do you want to create your own strength training plan that actually helps you make progress? Then keep reading. With this step-by-step guide, you can put together your own training plan in no time.

STEP #1: DECIDE ON YOUR FITNESS GOAL

No path leads to success without a goal. A goal gives you direction and keeps you sharp. The goal you choose affects the choices you make below. Examples of fitness goals are:

• Lose weight

• Gain weight

• Build muscle

• Build fitness

• Make a specific muscle group stronger

• Become more flexible

STEP #2: HOW LONG SHOULD YOU TRAIN?

The length of your strength training doesn't matter that much. Some people prefer to keep a session to an hour at most, but go to the gym more often per week. Others train less often, but like a longer session. Of course, a workout has little effect if you only train for 20 minutes. The minimum length of an effective workout is 40 to 45 minutes.

Also take the rest periods between sets into account. Is your goal to build muscle growth/strength? Then go for a longer rest period of about 2 to 5 minutes. Are you going for burning fat and/or building fitness? Then keep the rest period as short as possible (no longer than a minute). The rest time also depends on the exercise you're doing. For compound exercises, such as the bench press, you need more rest time than for isolation exercises such as the biceps curl, where you focus on one muscle group at a time.

STEP #3: HOW OFTEN SHOULD YOU TRAIN?

Many people wonder how often you should train per week, but that depends on several factors. First, the amount has to be doable for you. So decide how often per week you can train and build your training plan around that. Do you also play another sport besides strength training, such as hockey or football? Those training sessions and/or matches also count as a solid cardio session.

If you really want to get the most out of your strength training, scientists in a Sports Medicine study say you should train each muscle group twice a week. The theory behind this is as follows: strength training triggers muscle growth for about 48 hours. Once the 48 hours are over, the muscles stop growing. You would need to train again to trigger your muscles once more.

STEP #4: DECIDE ON REPS AND SETS

How many sets you do per muscle group depends on how long you've been training. Are you a beginner? Then count on 10 sets per muscle group per week. If you've been training a bit longer, it's advisable to do 10 to 15 sets per muscle group. Advanced trainers keep challenging their muscles by doing 15 to 20 sets per week.

Besides sets, you also need to consider the number of reps when you make a fitness plan. The number of reps you do is closely linked to your training goal.
1. Are you training for more muscle strength? Then do few reps, but with a very challenging weight. Count on about 1 to 6 reps per set.

2. Is your goal to build muscle mass? You can best stick to 6 to 12 reps.

3. If you want to improve your endurance and/or want lean muscles, you're better off training with a lighter weight but doing as many reps as possible. Go for 12 to 15+ reps.

Can you (easily) keep up the maximum number of reps? Then go for a heavier weight in the next session. That way you keep challenging your muscles and they can keep developing.

STEP #5: HOW MANY EXERCISES PER MUSCLE GROUP?

You can divide the body into large and small muscle groups. The large muscle groups are:

• Thigh muscles

• Calves

• Glutes

• Hamstrings

• Large back extensors

• Abs

• Shoulders

The small muscle groups are:

• Chest muscles

• Lats

• Biceps

• Triceps

• Upper back

The ideal number is 2 to 6 exercises per muscle group to get the best results for muscle growth. People also often ask: which muscle groups should I train together? You're better off not training two large muscle groups at the same time, and focusing on one large muscle group instead. Working on several large muscle groups in the same session puts a lot of strain on your nervous system. You'll go to your limit with the first group, which leaves you with little strength for the second large muscle group. That leads to less progress. So follow the bodybuilding guidelines carefully: choose one large muscle group and add one or two smaller muscle groups.

If you want to train 3 times a week, choose a 3-day split. That could look like this:

• Chest, shoulders and triceps

• Back, biceps and abs

• Hamstrings, quadriceps and calves

STEP #6: WHAT ABOUT CARDIO?

Cardio training improves your endurance and burns calories very fast. That makes cardio good if you want to lose weight, but you'll hardly build any muscle tissue with it. So whether you add cardio training to your fitness plan depends heavily on your goal. Do you want to build more muscle? Then do a short cardio session as a warm-up. Do you want to lose extra kilos and/or improve your fitness? Then it makes sense to do intensive cardio sessions.

STEP #7: HOW OFTEN SHOULD YOU CHANGE YOUR TRAINING PLAN?

You shouldn't switch training plans every other week. You need time to learn the exercises properly. This matters because good technique and an ever-heavier weight is the best way to stimulate your muscles. If you're looking for a challenge within your training plan, the best thing to do is to increase the weight first. Say your plan has 12 reps. If you can do those with a certain weight, it means you should go up next time to keep progressing. That's why it's best to follow a training plan for at least 4 to 6 weeks.

TRAINING AND NUTRITION

Now you know exactly what goes into making a training plan. But you can train as much as you like: if your nutrition doesn't fit your sports goal, you still won't make progress. It's important to have enough energy (carbs) to train as intensively as possible. On the other hand, protein is essential for your muscles to recover and grow. If you're going for building muscle, you should eat calorie-rich meals, while for losing weight or getting lean you eat below your calorie needs. At SportMeals you'll find sports meals that will definitely help you reach your sports goals! Click your fitness goal below and take a look at the menu:

• Sports meals for building muscle

• Sports meals for losing weight

• Sports meals for getting lean