Learn to Program in 5 Minutes

Much of the information I’ve read about programming for muscle growth is over-complicated. People appreciate the idea of complexity for the sake of it.

Today, I will explain exactly how I write a program from scratch using 5 bullet points.

Keep in mind that this is oversimplified. Still, it will likely teach you more about programming than many of the several-hour podcasts that just mentally masturbate around the topic needlessly.

• Start by asking, “How many days can I/am I willing to train?”

• Identify the total number of sets for each muscle group. Depending on the individual and goal, I recommend 5-20 sets per muscle group per week. Higher priority groups are closer to 12-20, and lower priority groups are between 5-10.

• Divide sets as evenly as possible between the days you selected and ensure that you have at least 1-2 days of rest between training a muscle.

• Use reps between 6 and 15. Pick a weight and escalate reps until you can do 15 reps on the day's first set. Then, add load and repeat this process up to 15 reps. Progress either reps or weight every week.

  • This is called a “double progression” model, where you only add weight once you hit a certain number of reps, then work back up from your new baseline. It has worked really well for me.

• Follow this program for 12-16 weeks and assess the results to identify what worked and what didn’t.

Below is a download link to my entire programming eBook, Programming Basics, which covers all of this and much more detail about how to program for muscle growth.

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