If i was to train a beginner client who has no experience in the gym and their goal was to increase muscle or build strength. The best approach for that goal will be prescribing a full body muscle building program. Now i know i said full body program is the best approach but is that the first thing i train the client on ? after i meet the client for the first time and do all assessments on him/her ( fitness, posture, nutrition, strength, flexibility assessments) after that first day when he/she comes back and is ready for day 1 of training with me do i train the client from that day and on wards using the fullbody muscle building program that i created based on all results i got from assessments ? and another question if i was to train that person 2 or 3 times a week would i need to make different full body muscle building programs for each day using similar format ? or do i train the client 2 or 3 times a week using same program for each day
I have personally found it best to stick to a program that has the same, or very similar exercises for the first two or three weeks, regardless of how many sessions-per week. The purposes for that repetitiveness are to build form and have a good history of exercises in order to track their progress in terms of resistance used and number of repetitions per exercise. But as we all know (or should know), the body does need to be shocked in order to avoid plateaus. Further, a repetitive workout gets boring after a while.
You also have to use your own judgment and be very observing of each particular client’s needs and wants. Some clients prefer to have a completely new workout each session and get very bored easily. Others are the complete opposite. The way I see it, the initial assessment is just that: an initial assessment. I still assess a client every session that we have because if he or she is progressing (or regressing), their training needs to be adjusted accordingly. Clearly, I don’t do full-blown assessments in every session; what I mean by that is that I take notes and make sure to know what has changed for that particular client.
For the most part, I design whole body workout programs that emphasize on legs, chest, and back. I spend very little time, if any, on isolated bicep or tricep exercises, since those are thoroughly used in major upper-body exercises (such as push-ups, lat pull-downs, etc.)
I also integrate HIIT segments in between exercises. Google “HIIT” or “Tabata”. I get creative on those and don’t necessarily plan them since I know them in my head and I can pull them out whenever I want or need them.