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Aug 03, 22

5 minutes

By Thibault Van-Elsue

5 tips for your training program

Do you know the reason behind the number of reps and sets, the ratio of muscles exerted and the length of your rest periods in your training programs? They are all specifically assigned to your plan, but why?

This structure is proposed to you in order to optimize your muscular balance, that is to say the symmetry between your agonist and antagonist muscles in order to work on your stability, your posture and your movements. Beyond the physical aspect, we are mainly interested in the muscular balance concerning your posture and your physical health today.

In any type of training or programs, it is essential to have a good ratio of repetitions per muscle group. Therefore, any postural discomfort (back, knees, shoulders, etc.) can be avoided or corrected with strategic programming adjustments.

Here are 5 TIPS to improve and better understand your training program

1. The right number of reps and sets

The number of repetitions per muscle group is an important unit of measurement called training volume. It defines muscle growth in endurance or in order to increase the power and volume of your muscles. It is also what allows you to progress, while avoiding regression, or worse! Getting injured.


2. The right ratio between antagonistic muscles

First of all, what is an antagonist muscle? It is the muscle that creates the opposite movement to the one being performed. When an agonist muscle shortens, the antagonist muscle lengthens. The balance must therefore be respected. Working each muscle group at least once a week is, in part, a good habit to get into. However, it is important to ensure that all muscle groups are worked in the right ratio. If there is an imbalance of muscle groups, your body is at risk for injuries that should be easily avoided. To establish the right ratio for your programming, you must know your health objective and analyze your strong muscles, your weaker muscles, your daily environment, your posture, etc. Once the overall picture is established, you must now frame it properly. With the right programming and the right ratio, you will be able to reach your goals without creating an imbalance in your muscle groups.

3. Your rest period

Many active people do not respect the rest period between each set. They try to save time and finish as quickly as possible, thus neglecting all the benefits. Sufficient rest between each muscle group training or physical activity session allows for muscle recovery, but its power does not stop there! Yes, it is important for muscles to recover in order to regain strength and gain power. However, the variable that is too often put aside is the NERVOUS SYSTEM, which also needs rest. It is often to its detriment that fatigue, loss of motivation and mood swings appear. It is very likely that your nervous system has not recovered enough after the effort, even if you feel physically ready to attack another training or exercise.


4. Establish and maintain proper tempos

Tempos are the numbers that dictate the duration of your movement in your programming, e.g. 3-1-2-0. Too often, we put them aside because of a lack of discipline or simply because we don't understand them. However, they have their reason to be and must be respected in order to better target the result of the exercise. What completes the training volume is the time under tension. This is set according to your own goal in order to increase your performance and reach your desired goal.


5. Have a program specific to yourself

You understand now that YOUR goal requires YOUR programming according to YOUR needs. This is why it is important to have a plan that is specific, clear and achievable for you. Our online coaching allows you to take these 5 elements and more into consideration so that you can reach your health goals within a framework that suits you. Having a strategy that is tailored to you and that aims for the long term is the key to any health result.

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Alexis Beriault

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Specialist in fat loss and recognized for my "LEG DAY" programs, I help you reach your full physical potential and adopt the best mindset through a clear and precise structure for your training, your diet and your lifestyle.
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Kasandra Hamel

Dietary Technician and Certified Trainer
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Fitness specialist and recognized for my BOOTY DAY. I help you create a routine that works for you and your unrestricted lifestyle. Above all, I guide you to love the process and make it an enjoyable long-term routine.
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Francis Menard

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Naturopathy practitioner, Francis curiosity and very human spirit pushes him to take an interest not only in your physical health, but also in everything that surrounds it to fully understand your needs as a whole. He describes himself as a "health educator". Coach Francis is an expert in fat loss, nutrition, digestive health and supplementation.
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Charles Lacasse

Kinesiology and physiotherapy technologist
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With his educational approach, Charles helps you better understand the impact of your training, your diet and your lifestyle on your body. An expert in body recomposition and performance, achieving your goals has never been easier.
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