Also, if you ever have to really strain to complete the reps given you in any exercise, omit a few until you are up to doing them. Always hold off on the next lesson until you can perform your present lesson without difficulty Training Poundages for Weight Trainer When you begin training with weights, start with a comfortable amount.
Whenever the poundages you are using feel too light, add 5 pounds to the barbell. In most exercises you will be able to add weight regularly, and it will be months before you hit a limit. Concentration This is an important part of your training. As you perform each exercise, learn to create on the muscles being worked. Form a mental picture of those muscles, and imagine them getting stronger and larger. When you do push-ups, tense the muscles being worked, and feel your chest expanding.
When you are resting between sets, flex your muscles - all of them! Train with a drive and a determination as though your very life depended upon your completing each exercise and set. In no time your muscles will bulge! Exercising alone cannot give you the body you desire. A proper diet is an essential aspect of bodybuilding. To assist you in your choice of foods for a specific diet we have included a Protein Guide.
This is not for the purpose of adding up every gram of protein and calorie you eat, but only to give you an idea of which foods have the highest protein content and the lowest caloric content. Eat 6 meals a day? Yes, we recommend that you eat six small meals a day rather than three large meals.
Some of you may find it difficult to eat six meals a day due to school or work schedules. Work your meals around your schedule. It is important to get those meals and snacks in. If you have to wait until after school or work to eat then eat as soon you get home. If there is such a magic formula to be found, it would be protein. All foods have some protein in them, but you obtain the most protein when you eat foods like meat, eggs, fish, cheese and milk. Protein builds muscles, the more you consume, the faster you muscles will grow.
We advise students to eat six small meals a day, rather than three large meals. This way valuable protein is not wasted as the body can only absorb and use so much protein at one time. Never eat more than 22 grams of protein at any one time. Twenty grams of protein is equivalent to five ounces of steak, two and a half glasses of milk, or 7 tablespoons of cottage cheese. You will gain hard muscular weight, no fat, if you consume grams of protein a day.
You must do it in six small meals of about 20 grams per meal. It is not hard to do! You can start with a breakfast of two eggs and bacon, and a glass of milk, yield 22 grams of protein. Three hours later you could have half a pint of cottage cheese and some fruit, yield 20 grams protein.
For lunch a generous serving of meat and vegetables and a glass of milk, yield 22 grams protein. In mid-afternoon try a couple of eggs whipped in milk with a banana or some flavoring beaten into it, yield 20 grams protein. For dinner have another meal of meat and vegetables, yield 22 grams protein. Before going to bed half a cup of cottage cheese or a meat sandwich, yield 20 grams of protein.
It comes to a total of about grams of muscle-building protein. The above diet is good for a man who is either a few pounds short of his desired weight or a man who is overweight. Try to get protein from at least three different sources such as animal, foods, eggs, milk, and certain vegetables. In other words, have a variety of different foods to keep your meals interesting as well as nutritious.
Remember, the more protein you eat the faster you will make muscle gains. If you follow our training schedule as you put on weight, all those extra pounds will be muscle rather than fat. With the proper training your strength will increase with each pound you gain.
In the beginning you must increase your food intake very gradually. Try to follow the diet below. You may substitute some of the foods but try to drink all of the milk called for. Weigh yourself once every thirty days, beginning with today. Write it down and keep a weight record for yourself. You are probably not use to eating this much food. It is an easy matter to trim down and firm up your waist as you reach your desired weight.
Once you are back on you regular diet you will lose that little extra around the middle. If you follow the training schedule without fail as you put on weight all those extra pounds will become muscle not fat.
With proper training your strength will increase with each pound you gain. Get hours of sleep and relax as much as possible, save your energy for your workouts. Occasionally a bodybuilder will want to add extra bulk and will go on a super weight-gain diet. With these malts you can easily put on a pound a day. But, we will go into that in lessons to come. Weight Loss Re-examine your dietary habits. First make sure your daily intake of food is nutritional.
Slowly eliminate processed food, foods from white flour and their products, cake, cookies, french fries, etc, as well as sugar, from your diet. Protein is the body building substance needed to form new tissues and cells and rebuild and repair old ones.
Meat, fish, eggs and poultry are complete proteins. Others include soybeans, sunflower seeds, and 27 - - Two thirds of your diet should be protein, the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. Liver is the most effective source of complete protein. It is the number one food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutralizes many dangerous drugs within your system.
Fat produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. Fish is practically a perfect food. It is an excellent source of high quality protein, vitamins and minerals.
Eggs are another superior protein food. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. Powdered milk is outstanding because it consists of an abundance of fat free protein, vitamins and minerals.
Valueless Food at a Glance: Beer, candy, crackers, cake, cookies, corn chips, doughnuts, dumplings, fudge, jam, jelly, hash, hot dogs, ice cream, macaroni, noodles, fried potatoes, pizza, potato chips, pastry, pie, pot pie, pancakes, pretzels, pudding, spaghetti, soft drinks, rolls, raviola, white bread, sugar, Shite rice, waffles Rather than having three large meals a day, we recommend having six small meals.
Eating smaller meals will help your body to utilize all the protein. Also, eating small meals will help shrink your stomach. Below is a sample diet. Be sure to eat medium portions in all foods. The rule of thumb for losing weight is to eat calories less than what is need to maintain your perfect weight.
You need about 15 calories per pound everyday to maintain your steady weight. Consume less calories and you lose weight, consume more and you will gain weight. Pork links 2 links 5 trace Veal cutlets 3 oz. Almonds 1 cup 26 28 Cashews 1 cup 24 41 Peanuts 1 cup 37 27 Peanut butter l tbsp. Hot peppers 1 tbsp. Prune juice 1 cup 1 49 Oranges 1 orange 65 1 16 Peaches 1 peach 35 1 10 Peaches in syrup 1 cup 1 52 Pears 1 pear 1 25 Pears in syrup 1 cup 1 50 Pineapple 1 cup 75 1 19 Pineapple in syrup 1 cup 1 50 Plums 1 plum 25 trace 7 Plums in syrup 1 cup 1 53 Raspberries 1 cup 70 1 17 Raspberries, frozen 10 oz.
Whole-wheat bread 1 loaf 1, 41 Devils food cake 1 cake 3, 49 White cake 1 cake 4, 45 Yellow cake 1 cake 4, 51 Sponge cake 1 cake 2, 60 Gingerbread cake 1 cake 1, 18 Fruitcake 1 cake 1, 22 Pound cake 1 cake 2, 29 Brownies 1 brownie 85 1 13 Chocolate chip cookies 1 cookie 50 1 6 Sandwich cookies 1 cookie 50 1 7 Fig Bars 1 cookie 50 1 11 Corn Flakes 1 cup 1 11 Cornmeal 1 cup 11 90 Corn muffins 1 muffin 3 19 Puffed Corn 1 cup 1 27 Shredded corn 1 cup 2 22 Graham crackers 4 crackers 2 21 Saltine crackers 4 crackers 50 1 8 Danish pastry plain 12 oz.
Popcorn 1 cup 40 1 5 Dutch pretzels 1cup 60 2 12 Pretzel sticks 5 sticks 10 trace 50 Cooked white rice 1 cup 4 50 Instant white rice! Chocolate icing 1 cup 1, 9 Coconut icing 1 cup 3 Fudge icing 1 cup 7 Carmel candy 1 oz. Black olives 3 olives 15 trace trace Dill pickles 1 pickle 10 1 1 Sweet pickles 1 pickle 20 trace 6 Chocolate pudding 1 cup 8 67 Vanilla pudding 1 cup 9 41 Sherbet 1 cup 2 59 Cream of mushroom soup 1 cup 7 16 Beef noodle soup 1 cup 70 4 7 Minestrone soup 1 cup 5 14 Split pea soup 1 cup 9 21 Tomato soup 1 cup 90 2 16 Vegetable beef soup 1 cup 80 5 10 Vegetarian soup 1 cup 80 2 13 Tapioca 1 cup 1 Tartar sauce 1 tbsp.
Lesson 3 39 - - By this time, many students have written us letters commenting on our first two lessons. Most of them are seeing progress and are excited to tell us about it! If you would care to write us, we are always interested in finding out how are students are doing. Has most of the soreness gone away? As you become stronger and more accustomed to your workouts, the soreness will go away. Are you tired of exercising? Slow down and get more sleep. How are you coming with your diet plan?
If you are overweight, are you avoiding those junk foods? If you are underweight, are you satisfied with your weight gain so far? All our students should remember to concentrate on protein foods, only protein foods can help build you the powerful muscles you desire!
Massive Muscles This week we will begin to put more emphasis on your chest training. The chest muscles can be developed to a tremendous degree. Men around six feet tall can develop a inch chest. But, to get the maximum measurements will require maximum dedication! Exercise Grouping As previously mentioned, the exercises included in this lesson emphasize the development of the chest. We recommend that you perform this chest exercise with the other chest exercises. Perform all arm exercises together, and all leg exercises together as well.
This is known as exercise grouping and is beneficial to every bodybuilder. Push-ups Between Chairs Position yourself on three chairs or boxes as shown in the illustration. Lower your torso between the boxes using a push-up motion. Dip down as far as you can, and stretch your chest. Return to the starting position.
Try 8 reps for starters. This is a tremendous exercise for developing your chest to the fullest degree. Lower the barbell back over your head as far as you are able, taking a deep breath as it descends. Exhale as you return the weight to its original position.
This exercise enlarges your rib cage, develops your chest muscles and gives your chest an excellent shape. The process is very simple, and yet most of those that go into bodybuilding never come across this unique system of gaining muscular size: bulk up and the train down! What does this mean? Just this: if you want to get muscular fast, you must gain weight. This system applies to all bodybuilders, not just the thin bodybuilder. You have to raise your body weight beyond what you should really weigh for your height.
In other words, if the proper weight for your height is pounds, you should raise your weight up pounds or more. Why go beyond the proper weight for your height? Because when you raise your weight that high, your muscles increase tremendously.
True, you may gain excess fat around the waist, and your muscles may lose some of their definition. Remember any excess fat that you may have gained while bulking up, you can loose easily. Once you start to train down, the excess fat will go, BUT you will retain most of the extra muscular size you picked up while bulking up. Remember this is the most important bodybuilding secret. With proper training and diet, he can convert all his excess fat into rock-hard muscle.
They are loaded with protein and calories. If you want to see those extra pounds of muscle pile on fast, then try one of these malts everyday. Do not substitute any meals for these malts, but add them to your regular diet of six small meals a day.
Drink them between your meals. It is low in calories, but high in protein. Pick any juice you like, mix into it an egg and a little flavoring: Orange Juice Mix 2 cups of orange juice You may have this drink instead of one of your meals, or you can have it between meals.
Lesson 4 47 - - Should this happen to you in your training, we recommend our Progressive Training System. There is a legend about Hercules, that said that every day Hercules would lift a certain calf. As the calf grew, so did Hercules strength so that by the time the calf was a full grown bull Hercules was strong enough to lift it! Although we may not be able to make you strong enough to life a bull we can give you amazing results! Weight Trainers Adding additional weights to your barbell every workout would be rushed and haphazard, so we have devised a more mathematical method of training that lets you advance carefully and evenly.
So if it seems that you are going nowhere in your training routine, get out your notebook and your weights. Bench Press as an example for weight trainers: Using a comfortable weight, say 60 pounds, perform as many reps as you are able. For this example lets say you did That will be your first set.
Rest a minute, then perform another set of 10 reps. Rest again, and do a third set of eight reps. With a 60 pound weight you have now done 3 sets; one set 12 reps, one set 10 reps, one set 8 reps. Label the top of the page in your notebook as follows, to represent the weight, sets and reps you've worked: 48 Bench Press: 60 pounds, 12x ,10x ,8x On your next workout you will begin our Progressive Training System.
Since you did 12 reps with a 60 pound weight in first set of your last workout, you know you can do it again, so, do it! This time, however, work harder on your second set, and do 11 reps instead of Finish with 8 reps as before. Next workout bring up the last set to 9 reps.
That will give you 12x 11x 9x. Every work out you add one rep per exercise, NOT per set. Your chart would read like the one below: BENCH PRESS: 60 pounds 12x,10x,8x, 60 pounds 65 pounds 70 pounds 75 pounds 80 pounds 12x 10x 8x 12x 11x 8x 12x 11x 9x 12x 12x 9x 12x 12x 10x 12x 12x 11x 12x 12x 12x Next time you work out add 5 pounds to your weights.
Then continue the series exactly as before. Your chart would read like the one below: 60 pounds 65 pounds 70 pounds 75 pounds 80 pounds 12x 10x 8x 12x 10x 8x 12x 10x 8x 12x 10x 8x 12x 10x 8x 12x 11x 8x 12x 11x 8x 12x 11x 8x 12x 11x 8x 12x 11x 8x 12x 11x 9x 12x 11x 9x 12x 11x 9x 12x 11x 9x 12x 11x 9x 12x 12x 9x 12x 12x 9x 12x 12x 9x 12x 12x 9x 12x 12x 9x 12x 12x 10x 12x 12x 10x 12x 12x 10x 12x 12x 10x 12x 12x 10x 12x 12x 11x 12x 12x 11x 12x 12x 11x 12x 12x 11x 12x 12x 11x 12x 12x 12x 12x 12x 12x 12x 12x 12x 12x 12x 12x 12x 12x 12x Every time you finish a series of 12x 12x 12x, you add 5 pounds to your weights Your chart will 49 - - Remember: Train only three times a week.
Do NOT over-train! Starting with 60 pounds was only a suggestion, you may want to start at 50 pounds or 70 pounds. Perhaps your first set of reps will only be 8 reps. In most exercises you will add 5 pounds to the barbell every time you complete a series.
In others, like the squat you may want to add 10 pounds, as the thighs develop quickly. You will just have two entries that read the same. You can go up the next workout. NOTE: If you are going to try the Progressive Training System early in your training, we recommend that you start with two sets, not three.
Eventually, you will reach a point where you can do three sets without too much difficulty. Your chart might read like this: 50 pounds 55 pounds 60 pounds 65 pounds 70 pounds 10x 8x 10x 8x 10x 8x 10x 8x 10x 8x 10x 9x 10x 9x 10x 9x 10x 9x 10x 9x 10x 10x 10x 10x 10x 10x 10x 10x 10x 10x Non-Weight Trainers Bodybuilders using the non-weight training method will have to go about Progressive Training in a manner different from the Weight Trainers.
While the Weight Trainers increase the poundage of their weights, non-weight trainers have several options. You may work out a system of increased reps for yourself. There are a number of combinations you will be able to use.
At first try two sets a day for each exercise, and increase the reps in one set every workout. Make you entries in a notebook, one entry per exercise every workout. You might get to the point where an excess of exercise will cause your muscle growth to reverse. So, we have another option for you. If you work up to about 25 reps in one or both sets or all three if you want to do three sets , try using some homemade weight to aid you in forcing your muscles to work harder.
For exercises where your torso remains upright, like chinning or squats, tie something weighing a few pounds around your waist. Use books, one or two bricks, or even a plastic jug filled with sand or water. For exercises like push-ups, tie a sandbag to your back, or ask a friend to apply a little pressure with his hands.
There are of course some limits to this option, after all it would be difficult to strap twenty bricks around your waist. If you find that after awhile, you have stopped progressing, try another routine. We offer several, and one is bound to be the best for you. Not everyone will be able to get the same results out of progressive training, but try it out for a change if your regular routine gets dull or fails to improve your muscularity after a time.
Also, train for speed. Go through your workouts as fast as you can, taking as little time as possible to rest in between sets. Speed-training forces the muscles to work harder, resulting in a bigger muscle pump and increased strength. A Final Note Many students have become discouraged when the measuring tape fails to show any improvement from day to day.
While on the topic of beginners, another benefit of this workout program is that it will provide you with a lot of tools and information that will benefit your long-term development with your fitness journey. After the workout program you will find quick nutrition and supplementation notes. As well as a list of exercises that you can substitute existing ones in the workout so you can add variability promote more muscle growth.
And quite often can completely transform a workout for the better. If you are not aware what those terms mean, here is a quick explanation:. Finally, all the exercises have a link to a video where the exercise is performed. This is until I build a library of my own with visual demos of exercises. For now, though, this will do. As I previously mentioned it is wise to alternate between exercises and not have the same routine.
Adding variability to your workouts prevents your body from getting accustomed to them. Thus, preventing you from hitting a plateau and boosting muscle gain. When substituting exercises make sure that you follow the Mass and Isolated markers.
Mass marked exercises are those that help you build crude muscle mass and strength. Isolated exercises are those that isolate the muscle allowing you to target its full range of motion. Also, those marked with Burn out are exercises that are those added at the end of the workout just to exhaust the muscle. Also, make sure that you alternating between the exercises that are already in the program.
You would be surprised of how much you are impacting muscle growth just by swapping the order of your exercises. Keep in mind that some muscle groups do not have a lot of compound or isolated exercises.
So the ones already listed should be enough to work off of. As mentioned, I will not go into too much depth but provide enough for you to understand the fundamentals to nutrition and supplementation when building muscle.
One thing that you need to understand is that in order to build muscle, you need a good diet. A workout program is only half of the work. I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.
There is no need to bulk and eat excessive amounts of calories. Crazy surpluses like calories above your amount to maintain your weight is unnecessary and will do nothing more but make you fat.
Try your best to eat clean food. Make sure that you are eating enough protein. While, there are a lot of reports that claim that it is not necessary to consume exactly 1g of protein per 1lbs of your bodyweight, there are also a lot of reports that claim that this amount promotes anabolism and ensures muscle preservation.
That being said, supplements will help you improve muscle gain through their anabolic properties. Whey protein is a must. Drink whey protein after your workout to ensure that you stop the post-workout catabolic effect and enter an anabolic state. Whey protein shortly after a workout has been shown to create a favourable environment for growth hormone production. The second one is creatine. Lastly, omega 3s. They help with muscle inflammation, increase recovery time, and create an anabolic environment for your muscles through mTOR pathways.
I have written an in-depth article about how omega 3 fatty acids improve muscle growth. I am a 26 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. I have decided to share my collected knowledge in the field with my readers in hopes of making lives easier. The short head of the biceps femoris originates on the linea aspera. As the name suggests, the gluteus maximus is the largest of the three, followed by the gluteus medius, and the smallest being gluteus minimus.
The gluteus maximus has multiple origins, including the pelvis, sacrum, coccyx, and thoracolumbar fascia and multiple insertions including the upper femur and IT band. It originates on the pelvis and inserts on the femur. It is most effectively trained with exercises that require a high degree of stability, especially unilateral movements such as walking lunges, and exercises that train hip abduction, such as machine hip abductions.
The gluteus medius inserts to the greater trochanter of the femur. Figure 5: Pectoral Anatomy The pecs act to adduct the upper arm bring the upper arm across the body , and to internally rotate the shoulder joint. The clavicular fibers also aid in shoulder flexion raising your upper arm up , but the sternal fibers do not.
The pectoralis minor originates on the 3rd-5th ribs. The pectoralis minor inserts to the coracoid process front of your shoulder. The latissimus dorsi lats for short is a big muscle which runs from just underneath your armpit all the way down to the bottom of your back. The lats primarily act to extend the shoulder bring your upper arm downward and adduct the shoulder moving your elbows towards your mid back.
The trapezius traps for short , is another large muscle running from the base of the skull down to the middle of your inner back. When people think about the traps, they tend to only think of the upper fibers, but the middle and lower fibers take up a very large surface area as well.
The traps act to elevate the scapulae shrugging your shoulders , retract the scapulae pull the shoulder blades back , and extend the shoulder pull your arms backward when your elbows are raised. They collectively act to flex the elbows bring the elbow from a straightened position to a bent position , and supinate the wrist twist the pinky upwards.
The brachialis, which runs underneath the biceps brachii, is also a strong elbow flexor. The triceps collec- tively act to extend the elbow bring the elbows from a bent position to a straightened position. The ante- rior delt acts to flex the shoulder raise the arm up , the lateral delt acts to abduct the upper arm raise your upper arm out directly to your sides , and the posterior delt acts to abduct the shoulder pull the shoulder back when the elbows are raised.
The gastrocnemius is the big muscle underneath the back of your knee and the soleus is a smaller, flatter muscle which runs underneath the gastroc down to your ankle. Both the gastroc and soleus act to plantarflex the ankle point your toes down. Wrist flexion is pulling your palm towards your inner elbow. Wrist extension is pulling your palm away from your inner elbow. The forearm elbow flexors are stronger when the wrist is in a pronated palms down position. How can I train every muscle every day and not burn out?
First of all, true overtraining is pretty rare. Additionally, the period of rest required for recovery from just three-six sets per muscle group is probably much shorter than you think.
For truly intermediate-advanced trainees, hitting the same muscle within 24 hours is perfectly viable, especially when volumes and intensities are moderated. It simply means that we will stimulate the chest through the use of usually just one exercise per training day. Granted, I think there is slightly more of a concern for fatigue accumulation on a full body program, even if weekly volumes are re-distributed appropriately, especially if it is a unique set-up for you.
For this reason, we will continually emphasize careful warm up, proper exercise selection, effort management and other recovery factors throughout this manual. In fact, most athletes tax the same muscles and the same systems on consecutive days all the time, making muscle-heads and bodybuilders the exception to typical programming practices.
For example, there is zero chest work on Day 3 of Week 1. Is this a mistake? The program is organized in such a way that allows us to hit weekly volume targets while ensuring adequate recovery and progression. This means that some muscles such as the back will in fact be hit five days per week, while other muscles, like the chest, may only be hit three or four days per week.
No big deal. Should I skip the gym until I am not sore? You may experience increased soreness when you first begin the program because it is presenting a new stress to your body. Otherwise, training while sore is not inherently problematic for muscle growth unless it puts you at an increased risk of injury. You can then add the volume for that exercise later in the week. This ensures that the total weekly volume remains the same. Otherwise, in the case of mild soreness, perform a slightly longer warm up for each exercise and use your own discretion with avoiding injury being a top priority.
One extra rest day will not set you back very far, but a serious injury will. Do I need to train five days in a row, or can I take rest days in between? For example, if it works better with your schedule and recovery to take one rest day between Day 2 and 3, and then another rest day after Day 5, that is perfectly fine.
The most important thing is that you complete all five workouts within a seven day time span. Five days a week is too much for me. What should I do? This program was written with the vast majority of intermediate-advanced trainees in mind. If you only have four days per week to train, you have the option of running my Fundamentals Upper Lower Program instead. You also have the option of skipping Day 4 the second lower body focused day , moving the deadlift and hamstring work from Day 4 to Day 5 and keeping the rest of the program the same.
Of course, since this will result in lower weekly volume for some muscles, you may not see your best gains by making this modification. How do I know if I am progressing?
Bodybuilding is a marathon, not a sprint. It can be difficult to accurately determine if you are making visual progress day-to-day or even week-to-week. But ultimately, because of the relationship between strength gain and muscle gain, the main metric I want you to use for tracking your progress is strength. Taking body measurements a few times a year can also be helpful arms, thigh, waist, neck. Simply focusing on steady strength progression however, will be your best proxy for determining muscular progress.
What should I replace it with? I would be extra conservative with cardio on this program. While doing some low intensity cardio will not derail your recovery or progress, if excessive, it will impose an additional recovery demand and may interfere with your recovery from weight training.
The main point of cardio is to create or increase a caloric deficit for fat loss. I would recommend prioritizing the deficit from your diet, rather than relying heavily on cardio.
As a general rule, I recommend keeping cardio to an effective minimum on this program. If you must do cardio to achieve your fat loss goals, try to keep it to a maximum of one to four low intensity sessions per week, around minutes in duration. High intensity cardio should be used very sparingly, up to once or twice weekly. How much muscle can I expect to gain?
How you respond to training will be largely determined by genetic factors and your specific training history i. As a rough ballpark estimate for early intermediates with about one to two years of lifting experience, you can expect to gain roughly 0. For intermediate-advanced trainees, 0. For practical purposes, women can divide muscle gain estimates in half. What gym training gear should I use? Gym gear is optional as there are no required pieces of equipment to gain muscle and increase strength.
With that being said, investing in a 10mm prong or lever belt, knee sleeves, squat shoes, and straps can be beneficial in allowing you to lift more weight for certain exercises. I have a belt. When should I wear it? Optionally use a lifting belt for working sets on exercises like squats, deadlifts and overhead military presses.
I am not getting sore from my workouts. Is the program not working? Muscle soreness is largely attributed to eccentric contractions [3] and long muscle length contractions [4]. With that said, the main goal of this program is to build muscle and strength, not to get you feeling sore. In fact, reduced soreness over time indicates that your body is adapting and recovering, which is actually a good thing for continued progress.
Should I eat in a caloric deficit, maintenance, or surplus while running this program? Eating in a slight caloric surplus will yield the best results and best recovery. However, if your main goal is fat loss, eating in a caloric deficit will be necessary. As an intermediate- advanced level trainee, body recomposition may require more fine-tuning.
I would recommend checking out my new Nutrition Guide on body recomposition for more details there. In all, a caloric surplus is recommended for optimal progress, but some progress can certainly still occur at caloric maintenance and even in a caloric deficit. Can I add to it? Changing exercises from week to week is more likely to flatten out the strength progression curve. This is to ensure both progression by adding volume incrementally to these specific movements and mastery of these movements in terms of form and technique.
There is large variation in exercise selection between Blocks 1 and 2 to avoid monotony and create a novel training stimulus to finish the program strong. What are the blank boxes in the middle of each program for? They are for you to track your weights each week, so you can focus on strength progression from week 1 to week 8 of each block. Of course, this will only work if you print the program out.
The other option would be to keep a notebook and pencil in your lifts each week or use a tracking app. Keeping up with this habit of tracking is going to be an extremely important part of your success with this program. What is best to do once I complete the program? Another option would be to use the principles laid out in this program to design your own routine, tailored to your specific goals and weak points.
Please direct all other questions to info strcng. Please avoid directing questions about this program to my social media as it is not a reliable means of making contact with me or getting the correct information. The main purpose behind warming up is to increase core body temperature, which improves performance and reduces risk of injury[6] [7]. Your circadian rhythm will largely determine your core body temperature, meaning it varies throughout the day.
When you wake up, your core temperature is at its lowest and it increases throughout the day. Doing at least minutes of low- moderate intensity cardio is especially prudent if you train early in the morning [8]. Warmups may also serve as a way to increase muscle activation. Light foam rolling for two to three minutes prior to lifting is recommended.
Before the first exercise for each bodypart perform a basic loading pyramid: Pyramid up in weight with three to four light sets, getting progressively heavier. For this program, we are not counting indirect bicep and tricep work such as vertical pulls and presses toward volume metrics for these muscles. We will only count working sets and not warmup sets toward weekly volumes per bodypart.
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