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Creating a Training Schedule that Works for You
Taken from Variables for Weight Lifting and Exercise © 2003 Anthony Sell - All Rights Reserved
One of the most important considerations while designing a training schedule, is the amount of time that is available for use in the gym. This amount of time must include transit time to and from, changing and showering, and all the other errands and responsibilities that occur throughout the day. By doing this and having a set plan, you will have a disciplined approach to the gym and will not rush the workout (especially not the warm up and cool down) by not allowing enough time.
Some trainers advocate a daily 30 minute workout as being sufficient and appropriate for development. It will become evident, however, that this may not be enough time to thoroughly enough exhaust the muscle groups to spur maximum growth. The fastest format for working out will also naturally include the use of machines, as there is less set up time than with free weights, and it is often possible to move quickly from machine to machine in a circuit-like fashion.
Sleep will become more important as the intensity level grows. The best advice is follow your body's urges. If you feel like you need more sleep, take a nap. Most large predators move very little when they are not hunting, instead saving their energy for those short bursts of highly intense activity.
The wisdom of this form of energy conservation will take a new light after an exhausting workout, It is recommended that an athlete get at least eight hours of sleep when training.
Another problem that many nonprofessional weight lifters and bodybuilders run into is that they are prevented by work and other responsibilities from eating meals in a day to thoroughly spread out the necessary amount of food during training. This problem can be solved with meal replacement powders and nutritional drinks that are meant to replace or augment an athlete's diet.