Program

Programming is an exercise choice or order. A few method of exercise order may look like this

1. A workout program can begin with the large muscle group first before the smaller ones.
2. A workout program can begin with Complex training to compound and lastly isolation
3. A workout program can begin with the main/ prioritize muscle group for the day like Chest
4. Trunk stabilizer like plank/ bridging usually be the last exercise in a program

Resistance training, also called weight training or strength training, increases muscle strength, endurance or power. Resistance training (RT) can take many different forms:

1. Free weight
2. Machines
3. Bodyweight
4. Resistive tubing (resistance bands)

Resistance Training exercise order

Complex
before
Compound (multi joint)
before
Isolation (single joint)

Resistance Training Programming

IMPORTANT Considerations

Injury prevention is your first priority. Focus and monitor all the training properly also have a proper health screening with a qualified fitness instructor or health professional before starting any program if you have health related issue. You must also be aware of all the safety concerns of Resistance training like spotting and posture.

Training Program for beginner generally consist of 2 to 3 sets of the exercise for a repetition of between 8 to 15 repetitions. All of this however depends on the your goal.

Training Program for intermediate generally consist of 2 to 3 session per body part per week. Training session are moved into split sessions groups of 2 to 3 muscles together in a program. The duration should not go more than 50 minutes. Sample of general grouping

1. chest/shoulder/triceps
2. back/rear delt/ traps/ biceps
3. legs/abs

Training Program for advance generally consist of a single session per week for specific or targeted muscle. It also may vary based on the goal. Sets and range also vary depending within muscle groups based the goal.

Overtraining define as the training stimulus involving an increase in training volume or intensity that result in decrease in physical performance that are not due to muscular over strain. The result of overstraining is fatigue due to lack of recovery and rest.

Ways of minimising likehood of over training

1. adequate rest and sleep
2. adequate nutrition
3. stress reduction
4. periodization of training
5. re-hydration technique and rest day planned into program

Images & Sources:
program
barbell
machine
pull up
resistance band
injury