Programming For Muscle Growth (Hypertrophy) As A Personal Trainer
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- Опубліковано 11 жов 2024
- Hello and welcome to or welcome back to Sorta Healthy!
Today we're talking about an important topic: programming for hypertrophy as a personal trainer.
As a trainer, you are very likely to encounter clients wanting to build some muscle (...or "tone") and you need to be prepared to write up a phased program for hypertrophy.
In this video, Jeff references both our workout chart and phasing chart which are available for you to download, for free, from our website:
www.sortahealt...
Thanks for watching everyone! Hope to see you again soon. If you haven't done so already, please like this video and subscribe to our channel as it helps us to grow!
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#programmingforhypertrophy #hypertrophyworkouts #personaltrainereducation
Thank you, I just started as a personal trainer and the self doubt is real! Your videos always give me some confidence.
That’s awesome to hear! I’m glad that you’re finding the content helpful!
I feel the imposter syndrome in day to day training & it’s been so hard for me to get over so I totally understand where your coming from.
I just binge watched 3 or 4 of your videos. As a new personal trainer building a business on my own for the first time I really appreciate them! Thanks so much team Sorta Healthy! 💪🏻🙌🏻
Thank you! I’m glad that you found them helpful!
He makes me so much calmer going in to this field
Hi, im a personal trainer (still in training tho) your vids actually help and i just wanted to say thanks man
I’m glad that you’re finding them helpful! Thanks for the support!
Yesssss!!! New content!!!!!!💪🏾
Thanks! I appreciate it!
This is SO helpful as I'm setting up my personal training / health coaching business. Love all your videos!!
Glad you find them helpful!
So glad I found your channel thank you so much for all your help!!
Thank you! I really appreciate hearing that!
Awesome information thank you 😊 🙏🏻
You’re very welcome!
I love these programming breakdowns. I'm a beginner PT and I listen to these (your all programming videos) every day before planning workouts for my clients. It's like a 10min mantra 😂
So glad you find them helpful!
What are your thoughts on having a client train and target their core via ab circuits/exercises weekly VS not doing specific ab exercises and instead just allowing the core engagement/bracing done through weight lifting to be used as their "ab workouts"?
I hope that question makes sense! I follow a lot of fitness accounts on IG (many of which are personal trainers), and some of them boast about how they don't make their clients do ab workouts and how even they themselves don't do ab workouts regularly (or at all) since they already work their core enough through compound/heavy lifts.
And while I get that, I guess it also confuses me that they still don't program abs at least once or twice a week to help strengthen their core. Our abdominals are muscles, too, so why not target them individually within a workout split just as we target other muscles individually? I don't know if there's a right or wrong here since I'm still learning. I'd love to know what your thoughts are on this!
And to add to this sort of topic, but this time it's cardio, I see the same thing happening.I know this video is specifically about hypertrophy/physique/building muscle and that you have a different video on total body lean/weight loss clients (great video!). But many people like to use hypertrophy specifically to help meet their weight loss goals by lifting heavy and being in a calorie deficit (while keeping protein high). I know that this is hard to accomplish, but more achievable for new lifters to be able to go through body recomp and build lean muscle while losing a great deal fo body fat.
Question 1:
So if I have clients who want to lose weight and they're telling me they want a "toned" physique, do I take them on the track shown in this video or the one shown in the weight loss programming video? I know the order of the phases are different for each.Some of these trainers that I follow will also boast about how their clients are losing weight/fat, building lean muscle, and NOT doing any cardio at all whatsoever. And again, these trainers themselves will talk about how much they personally don't even enjoy cardio, so even they don't do it and just stick to weight lifting to reach their goals. So it's like, they basically promote- don't do cardio and just lift weights and you'll be fine! I don't know if that's safe/right or wrong to preach. And again, their clients are seeing results and weight loss this way.
Question 2:
I'd love to know your thoughts on that above paragraph! I know cardio is great for cardiovascular health, so I would assume that it would be beneficial to program it at least once a week for any client (more or less depending on their specific goals, of course). Is utilizing a cardio machine for 15-30 minutes at the end of a lifting session good enough to meet heart healthy needs or do HIIT circuits need to be programmed, too?
Overall, I just want to have clarity on these (abs and cardio)- what's right and what's wrong for a client who wants to lose weight through strength training. I tend to overthink things, but it's hard not to when there are SO many opinions thrown out in the fitness industry and on social media. With me being new, I really want to be as knowledgeable as possible, well educated, and to be able to provide my future clients the absolute best service without a doubt. Your videos and expertise have been helpful so far- thank you!
This is a good question! I think that for the average training client you should still program some dedicated core work. It’s lower priority than the compound lifts because you do get some core work in from bracing from those movements.
That being said, the average weight loss client isn’t an experienced exerciser. They need extra core stability and some extra focused core work can really help with that.
@@SortaHealthyTrainerEducation Thank you! I was hoping it wasn't a dumb question. haha
Such a great response on core/ab work and I appreciate how you put it. So glad I don't have to question this anymore. Thanks for the clarity!
To your additional questions:
Your client in question one typically wants weight loss. So they would more often than not want the phasing that goes along with that video. Typically, toned means lean. That being said sometimes you’ll get a client who is already fairly lean but still wants to get “toned”
These clients often want to put on some muscle so they would follow this phasing.
This is why I don’t like the term “toned” I always try to clarify whether they primarily want to lose fat mass or gain muscle mass and take things from there. Whichever goal is the most important is the one that gets prioritized.
To your second question, 15-30 mins of cardio post session probably isn’t quite enough for optimal health but it will be a big step in the right direction for most. I encourage some extra cardio for my clients on off days too. Sometimes that can come in the form of hiking, biking, or just walking. Whatever they prefer really.
@@SortaHealthyTrainerEducation Noted! Thank you for breaking all of that down!
What an Awesome Video!
Thank you! I appreciate that!
Great Content, Keep Going!
Thank you! We certainly will!
Another question that's coming to mind-
For each 6-week phase, are all of the exercises remaining the same each week? Meaning the workouts/exercises won't change until a new phase begins?
I feel like some trainers program a variety of new exercises each week (to keep the client from getting bored of doing the same things week after week). And then some trainers keep the program the same for weeks in a row before altering anything (which is what I personally do for my own workouts). Is there a right or wrong for something like this? Again, I see some of these fitness accounts on IG and they are posting new workouts, from their personal workout split, week after week. But I heard that it's best to keep the same structure for weeks in a row. It's just hard to know what to believe is right/best, and I'd love some clarity on this so I know how to best program exercises for future clients.
Thanks!
I program different exercises every week. It does help to prevent boredom. That being said some exercises, like squats for example are better than others. Those exercises are likely to show up most weeks.
You’re always trying to strike the balance between variety and consistency with exercises and routines.
@@SortaHealthyTrainerEducation Should the same main compound lifts occur weekly, though? And then maybe just add in different accessory exercises each week to keep things interesting?
When I think about using progressive overload for hypertrophy, this is where I figured maybe the workouts would stay the same for a period of time? This way progressive overload can be applied for the same movements each week, allowing the client to get stronger at them before switching things up. But please correct me if I'm wrong! Just trying to learn. :)
Overall, is there a right or wrong/better or worse to this or is each method (switching up the workouts each week OR keeping the same workouts for some weeks in a row) fine to use and choose from?
@@KeyannaWeaver I think you have the right ideas tbh. I keep many of the compound moves the same or similar at the very least through phases. Accessory moves change more often. That being said, you could even alternate compound moves sometimes as well.
An example would be doing bench press on Monday and weighted pushups on Friday with the same client. Both are challenging pushing compound moves but they are slightly different. All in all it depends on the client.
@@SortaHealthyTrainerEducation Got it! That makes sense. Thank you!
Gainz 💪
💪🏻
Hi Jeff
What would you put hypertrophy client in when starting them in foundation phase.
Total body lean
Strength first
Physique
Mobility
Athlete
Thanks
They would go in physique!
Hi, normally 1gram of protein per lbs would be required roughly for muscle gain. Would this be the same for weight loss clients as-well or would it not be as important?
You don’t need to have them consume as much protein during weight loss but consuming a fair amount of it is still helpful.
I don’t focus on the amount as much for weight loss clients. I focus on trying to get my weight loss clients to have a decent amount of protein at every meal and then to also consume a bit of extra protein around the time of their training sessions.
Don’t want her in a big caloric surplus so she doesn’t gain too much fat mass? Can you please explain ?
If you put the average person in a large caloric surplus, it will be easier for them to gain muscle mass but they will also gain a decent amount of fat mass. For muscle growth, a small surplus is usually enough for the average person.
Is it best practice to have your client fill out a PAR-Q and consent forms for strictly online coaching?
It definitely is! You want to cover yourself as much as possible! It also makes you look more professional too
@@SortaHealthyTrainerEducation awesome thanks so much!! Just found your page last night after getting my certification I love it
How to change up rest times/sets to fit the same workout time when changing mysocycles ? Thanks
We change up mesocycles every time we change phases which is every six weeks. From there all you have to do is change up the variables of the workout to match the goal of the phase.
If I’m going from a six week muscular endurance phase to a six week hypertrophy phase the reps will go down a bit and I’ll record that on the workout chart. Hopefully that makes sense!
@@SortaHealthyTrainerEducation thank you. Specially Say you change variables of reps and sets change but time allowed doesn’t change. Say 45 min. So if 2 sets of 16 goes to 4 sets of 10 the heavy load needs longer to rest but you also have more sets to do so how’s timing work? Minimize other exercises later in the workout?
Basically when sets or reps change rest time would I need to as well unless other exercises need to change to fit it all in, how do you recommend I deal with rest times in a given session when sets/reps change? Thanks
I'm a beginner personal trainer, i know how to take all fitness assessments and measurement, but i don't know how to apply it to the program designing. And know how to make a program,but i don't know what all exercises should be included for different types of clients. Please help me out.
Most measurements are done to show progress over time. They don’t necessarily effect programming too much. Physical tests and movement screens would change programming though. Which physical tests and or movement screens do you do in an assessment?
@@SortaHealthyTrainerEducation We usually do pushup test, curl up test, cooper treadmill test and stepup test.
@@SortaHealthyTrainerEducation can i ask you a question. What to do if my clients muscle flexibility is low. Should we work on antagonist muscle?
Those are good tests to be doing in your assessment! Honestly, for your other question it’s not a simple answer. For example if my client has really poor hamstring/hip mobility heavier deadlifting can be something to avoid until improving that mobility. If my client has poor shoulder mobility I may want to avoid overhead pressing. Every case is different. I use the functional movement screen to analyze my clients movement and mobility and use their systems to help correct imbalances and to decide what exercises to avoid based on assessments.
I also use anatomical knowledge to make lots of adjustments to my clients routines as well. For example if I’m working with a client who is very rounded forward aka. bad posture, in that case I would want to strengthen posterior muscles (rhomboids, lower traps) to pull them out of that position.
Thanks, i got the idea. It was a great explained answer, i appreciate that! We are hoping a video on this topic on your channel.