5 min read
Is that genuinely what an efficient training plan should incorporate?
Tim Klein
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Diets Premium Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tim Klein | min read 5 min | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
The creation of an appropriate training plan presents a challenge not only to beginners but also to advanced bodybuilders. The absence of a training program or its inappropriate selection often leads to discouragement due to lack of progress. Is this truly what an efficient training plan should be distinguished by?
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Precisely defined training objective
Precisely defining a training objective is extremely important, as you can focus on building muscle mass, enhancing strength, reducing weight, reinforcing the body, improving endurance, or many other aspects. Already in the early phase, you should choose an exact path to achieve your goal. The training program should be tailored to individual needs, taking into account the physical, temporal, and genetic capabilities of the trainee, the available equipment, and their ability to regenerate. If the aim is to achieve maximal effects related to a specific training objective, appropriate exercises should be selected. After completing a macrocycle, i.e., a series of trainings aimed at achieving a set goal, the program should be planned anew and adjusted to the following objectives.
Persistence in performing exercises
In a properly constructed training program, the frequency of exercises is adjusted to the genetic potential, the current level of skills, or the time possibilities of the trainee. Persistence in performing exercises is the factor that determines the appearance of effects. If someone has adjusted the exercise schedule to the time possibilities, at the moment when they have a weaker day, they should complete the planned tasks. Why? Because every completed exercise will be better than no exercise. It is not the single training that influences the appearance of effects. If the work is done systematically, the effects will appear, and the achievements will be greater. One of the most common mistakes made by those training is stopping regular exercises after noticing the first signs of results.
Duration of exercises and rest periods between sets
The duration of exercises and rest periods between sets largely depends on the training goal. If the goal is to increase muscle mass or strength, the breaks will be longer to give the muscles time to rest and prepare for the next set. The length in this case is not important, but should not exceed 3-4 minutes to not cool the muscles. At the same time, the breaks should be planned so as not to spend more than 2-3 hours in the gym. The training should be intense, as fast as possible and last between 1 and 1,5 hours. In cases of reduction or endurance training, the training will be much shorter, can even be around 40-45 minutes. The breaks between sets should be short, there is no need to wait for complete recovery. It is important to burn as many calories as possible. It is also worth mentioning that regardless of the goal, no more than 1,5-2 hours should be spent in the gym. Muscles should be trained, but not overloaded.
The succession of muscle groups and the selection of exercises
In most training programs, the sequence of muscle groups is determined based on priorities, goals, experience, and injuries. Typically, one starts with the largest group, which requires the most energy from the person training, and then moves on to smaller groups and exercises that require slightly less effort. However, this can vary depending on individual needs. The order of muscle groups should always be determined individually, taking into account the training priorities and injuries of the person. Many people believe that you should not work on your shoulders before training your chest or vice versa. However, if the shoulders are a priority, why not train them with maximum effort? The same applies to other muscle groups. The training plan should always be tailored to the individual needs of the person and not be a one-size-fits-all approach. Basic exercises that should be included in 90% of training plans include squats, lunges, push-ups, bench press, rowing, pull-ups, and hyperextensions. However, not everyone can perform these exercises, as each body is unique and requires individualized exercises.
Progression in training
A training program is effectively designed if it includes microcycles, mesocycles, and macrocycles. In essence, it assumes a continuous progression in load, the number of repetitions, i.e., an increase in training size or intensity. One cannot depend on the same load, the same number of repetitions, or the same series in every training session. The body quickly adapts to the exertion, resulting in outcomes that are not proportional to the work invested.
Tracking progress and controlling the training regimen
After customizing the training regimen to your goal, predisposition, lifestyle or diet, it's vital to track progress. During exercises, it's advisable to keep notes with a pen or a phone and record the quantity of sets, repetitions, and weights used in specific exercises, so that in the following week, you can raise the threshold for your muscles and encourage them to grow. An additional benefit of registering training parameters is avoiding an excessive increase in weight. Recording weight, quantity of repetitions, and quantity of sets allows for a uniform increase in performance. Many individuals overlook this procedure and put on the maximum weights from training to training, which hinders development in the long run. By monitoring progress, an optimal development process can be achieved.
Breakdown
An individually tailored training program should be considered. It is important to take into account the training objective, genetic, anatomical or regenerative capabilities, as it is regeneration that primarily determines the outcomes. The duration of training, breaks, sequence of exercises and their type should be adapted to the specific individual and their goal. There are no universal plans that would be optimal for everyone.
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