I deal with a number of clients that typically just want general fitness (lose fat, gain lean muscle mass). I usually put them on a full body routine at first depending on their fitness level to get them familiar with the joint movements and proper form. After two weeks of that, depending on how much time they dedicate to physical activity, I either split it into a four day split with two upper body, and two lower body or a three day split with upper body, core, and lower body.
I change the program up every two weeks, but keep the same joint action. For example, I would have a squat in week one, and a deadlift in week three. (Don't flame me because I used compound exercises as an example, it was the only one I can think of with the same joint action)
So what are your strategies on these type of clients?
I deal with a number of clients that typically just want general fitness (lose fat, gain lean muscle mass). I usually put them on a full body routine at first depending on their fitness level to get them familiar with the joint movements and proper form. After two weeks of that, depending on how much time they dedicate to physical activity, I either split it into a four day split with two upper body, and two lower body or a three day split with upper body, core, and lower body.
I change the program up every two weeks, but keep the same joint action. For example, I would have a squat in week one, and a deadlift in week three. (Don't flame me because I used compound exercises as an example, it was the only one I can think of with the same joint action)
So what are your strategies on these type of clients?
That sounds like a pretty good strategy for most cases. I would suggest basing that initial progression (from full body) on mastery of the exercises rather than weeks passed. Once they're proficient in all the basic moves, you probably want to move to 4 week cycles, but that really depends on specific goals/needs, etc. For strength and hypertrophy, I really like to stick with 4 weeks (or slightly more when using unfamiliar exercises). For balance training, you can potentially modify the exercises more often, again, basing progression more on mastery than anything else. Obese clients can benefit from full body and/or circuit training right off the bat and may not need to move to a split whereas clients wanting to focus more on increasing LBM could do very well with a 3 or 4 day split. If I know I'm going to move a beginner level client to split training, I generally don't do so until the're sort of 'maxed out' with doing full body 2-3x/week. During that period, I keep the format relatively consistant and plug in new exercises here and there so that when we make the move to split training (where more exercises per bodypart will be used), they will already have experienced many of the exercises. That way I can work the piss out of them so they stop asking me 'how is working my chest once a week better than twice a week again?'.
I guess I'll make them stick to a full body routine for the first four weeks. And depending on their goal, branch them off to a hypertrophy/strength or weight loss. 3-4 Day split for hypertrophy/strength and a circuit routine for weight loss.
By the way, my 3 day splits are usually (back biceps, chest triceps, legs/core). My 4 day splits are usually upper body, lower, upper, lower. Anything wrong with this?
There's nothing wrong with this, BUT for beginners, a whole body approach will work for much longer than a month, no need to change for the sake of changing only.
Most people that go with a 4 day split at the beginning alternate between lighter and heavier days on the same movements.
I deal with a number of clients that typically just want general fitness (lose fat, gain lean muscle mass). I usually put them on a full body routine at first depending on their fitness level to get them familiar with the joint movements and proper form. After two weeks of that, depending on how much time they dedicate to physical activity, I either split it into a four day split with two upper body, and two lower body or a three day split with upper body, core, and lower body.
I change the program up every two weeks, but keep the same joint action. For example, I would have a squat in week one, and a deadlift in week three. (Don't flame me because I used compound exercises as an example, it was the only one I can think of with the same joint action)
So what are your strategies on these type of clients?
Think of changing programs less often, I do every 4 weeks just because it is easy to follow, each month is something new. With myself I typically change every 6 weeks.
two weeks is just too short. That does not leave much room for progression.
I also like to use 3 day full body splits for most people. If you have a bodybuilder things change, but for most the 3 day split is fine.
What I have found to work best for most of my clients who train 3 days a week is a total-body routine that emphasizes the basic movement patterns (squat, bend, push, pull, rotation/anti-rotation, locomotion). There are endless exercises and progressions for each movement, and the obvious progression from a stabilization/corrective exercise-focused program to strength/hypertrophy-based (depending on client) to power-based movements.
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