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The only way to master your craft is to find the right formula and then be extremely consistent within your approach. Once you do that, refining the details in all that you do then becomes the priority. With so many facets involved in becoming a great bodybuilder, you have to allow time for experimentation and adaptation to show whether or not what you've chosen to do is working. Far too many times, our impatience and unwillingness to allow progression to occur forces us to change things up prematurely and these changes almost always apply to the training programs we decide to use. If you're always switching up your exercises, sets and reps schemes and constantly searching for the next best, most promising movement selection or patterns, you'll never truly give credence to what it means to find best training program for you. So with that said, here are a few suggestions for you to consider when devising the next phase of your training.

Your Structure

Selecting exercises that compliment your structure should be priority number one when putting together your plan. If you decide to incorporate exercises that have never really felt right for you when trying them, in the hopes that something good might happen anyways, you're falling short of what you are aiming to achieve. When exercises or different movements don't feel natural, it's because what you're doing falls outside of your natural movement patterns as defined by your structure. How you are anatomically built, meaning your bone lengths, joint mobility and the origins and insertions of your muscles, will decide how you move and which planes you move through with efficiency and effectiveness. Anything outside of that is wasted energy and even worse, injury pending. So work within the confines of your abilities and just keep getting better at doing so.


Second to learning how your structure works best is what you actually have available to you for exercises. Wouldn't it be great if we all had the best of every piece of equipment that was out there? I get chills just thinking about that scenario however that's just not the reality for most of us. We are limited by what we have at our disposal in the gyms we train in. Some gyms do their best to carry an assortment of equipment which have been proven to be favourites of the masses while other gyms are designed with only one or two different lines of equipment for which meet the needs of a standard gym but fail to see the importance of a handpicked selection of equipment. In saying that, if you're adamant about including certain exercises in your program that may not be available to you at your regular gym, you do have options. You can train at multiple gyms in your area that will no doubt offer a wide variety of equipment lines for you, you can be innovative and create similar versions of what you're looking for via adding something to the equipment that it wasn't originally designed for or you can buy what you need and have it at your disposal all the time.


Above all else, what you decide to do must work! If what you put down on paper looks good but isn't effective for you in accomplishing your goals, then what's the point. You can have all of the science, all of the broscience and all of the anecdotal evidence you want supporting your training program, but if it doesn't work for you, then there's no reason to stick with it. Once you start using your plan, you should see some positive changes happen weekly. Don't expect huge gains all at once, but small incremental increases in either strength, endurance, muscle gain or fat loss should occur. You should also be getting some of the best pumps in your life if you've correctly established the right exercise sequence for yourself as well. It seems like everyone is trying to get their hands on a program that has proven to be advantageous for someone else when in reality, that's the exact opposite of what they should be doing. By taking the time to learn and record the exercises that have felt best for you and then compiling those into a properly constructed program, will allow you to experience the best gains possible.

What you ultimately decide to do should compliment your aspirations to the tee. There's no sense in sticking it out if it isn't exactly aimed towards what you're striving to achieve. Heyday Footwear is working towards global domination and we're always striving to bring you the best training kicks the world has to offer and that all started with the right plan we put in place. So do yourself a favour and create the best training program you can and stick with it until you achieve your own form of global domination.

Author: Dana Bushell

AST Sports Science sponsored athlete/writer, sponsored by Schiek Sports Inc.

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