How to keep a training diary?
In order for the muscles to grow, they must be constantly stressed from physical training. However, the muscles gradually adapt to their usual loads - so that muscle growth does not stop, the working weight in the exercises should be constantly increased.
To track the progress of the working weights, you need to keep a sports training diary. It should include both the training program itself and the strength indicators of the current week. If you try to keep these numbers in mind, you are very likely to simply forget them.
Why not a smartphone app?
The paper version of the training diary has several important advantages compared to the application for a mobile phone - firstly, we already mentioned that the smartphone harms concentration on the training, making you constantly distracted by messages, and it is better to leave it in the locker room.
Secondly, the task of the training diary is not to fix the list of exercises at all, but to analyze the training performed and compare the indicators with the figures of the past weeks. You should see if you are standing still or progressing - no application will say more about this than you yourself.
How to keep a sports diary?
In addition to the list of the main exercises of the training program, the sports diary should contain notes on the performed warm-up and warm-up - the type of activity (treadmill, rowing machine, etc.), its duration and heart rate (if this information is available from a cardio simulator).
FitSeven also recommends making a note in the sports diary about whether it is worth increasing or decreasing the working weight the next time you perform a specific exercise - in our training diary, which is designed for printing, this information is entered in the last column of the table. Download link
In the diary, it is recommended to record not only the training date, but also the week number of the training cycle - dividing the program into blocks of 10-12 weeks is one of the most effective methods for analyzing training progress and the overall success of the program.
At the end of each week, you should analyze the completed sports diary, preparing a training plan for the next 7 days. Rewrite the exercise program, and also make notes about the working weight that you will need to use - this is where the notes ↑ ↓ come in handy.
How to analyze a training diary?
Spending at least 3-4 hours a week on the gym itself and on the road, train yourself to devote 10 minutes to analyzing whether you have spent these hours to good use. Compare workout diary sheets of different weeks, note whether progress is observed in the work weights and cardio indicators of the workout.
It is a comparison of whether your numbers in basic exercises have changed (bench press, standing bench press, deadlift, tilt bar and squats) will give impetus to progress. If you see that key numbers are in place (or decreasing) - look for the cause and eliminate it.
Anagonist Muscle Training
Last week, the Beginner's Guide, we talked about the benefits of training antagonist muscles on the same day, citing the muscles of the back and chest as an example. We will continue to use this approach in leg training, combining exercises on the front and back of the thigh.
Also, triceps and biceps exercises will be included on the training day of the legs - in fact, these muscle groups are not connected to the lower body, so that when tired they will not have a negative effect on strength indicators (as opposed to combining arm training and the upper half of the body) .
Training program: 9th week
We are opening the third, final, month of the Beginner's Guide. The program will gradually turn into a split on the top and bottom of the body, which can be performed continuously, while progressing in muscle growth. Print a training diary and start filling it out next week.
Workout A (Monday and Friday)
Workout B (Wednesday)
Starting this week, the Beginner's Guide, we strongly recommend maintaining a sports diary - without it, it is simply impossible to assess the success of the program and its overall progress. You can download our version of the training diary for print here .