If you go to a gym, odds are you want to make yourself look better. You may be trying for something specific, like building certain muscles or even just working on cardio, but the desired result is to make a better you. There are a number of programs to choose from which will keep you focused on an achievable goal, so you can feel like you are getting somewhere in your training. All things considered, this is a much better option than simply showing up every day at the gym and hoping for miracles. Programs are what actually gets the job done and helps you gain muscle.

German Volume Training:
created by strength coach and Olympic trainer Charles Poliquin, this program is over a decade old but still achieves great results. At first look it appears to be a very simple program, which is good for those who easily get bogged down with talk of numbers and ratios. The central feature of German Volume Training is performing one exercise per workout, doing ten sets of ten repetitions with the same weight. Easy enough to remember, right? As time passes, the weights being lifted can increase, and you will find that this simple little program and get you lifting more.

Beast Building:
Beast Building is a three month long program which is very heavy on the number of repetitions. Created by French-Canadian strength coach Christian Thibaudeau, this program is more precise and deep than German Volume Training. The first part of the training is about conditioning your nervous systems to achieve maximum efficiency and to prepare it for the second and third months when you dramatically work on your strength and muscle. It is more specific than German Volume Training and more demanding, but it will get results quicker, if you stick to the program.

5/3/1 Program:
The last program this article will outline is one by former powerlifter Jim Wendler called the 5/3/1 program. It is more complex than the German Volume Training, but not as complex as Beast Building. You may need to work together with a coach, as it requires finding the maximum weight you can lift at one time and them using the number on a formula to create an increasingly demanding program. The numbers may seem like much at first, but are simple enough once you understand their purpose. This program doesn't promise any instant fixes and instead is meant as a program for those who will stay dedicated to the program for a long time. Those who do will see tremendous changes.

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