Plan periodization. After 6-8 weeks, change the program: exercises, sets, weight. This prevents plateaus and stimulates progress.
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Don’t forget about recovery. Sleep, nutrition, hydration, stress management — this is part of the training process. Without recovery, there is no growth.
Listen to your body. If you are tired, your muscles hurt, your motivation is gone, you may need to reduce the load. Overtraining is manifested by insomnia, irritability, and decreased results.
Keep a training diary. Record exercises, weight, and how you feel. This will help you analyze your progress and adjust your program.
Review your goals regularly. Perhaps you have achieved one and want another. The program should be flexible, not dogmatic.
And remember: the ideal program is one that you can do regularly and enjoy. Don’t chase complexity. Simplicity, consistency, and balance are the key to long-term success.
