How to get the best outcome from the program? As the weeks go by we want to focus on progressive overload (when you gradually increase the weight, frequency, or number of repetitions in your strength training routine). It’s important to remember if we are not challenging ourselves by creating progression in our program week by week we will hit a plateau.
Ex. First week you deadlift 135lbs for 5 reps. The following week we would either add 5-10lbs and go for the same amount of reps or we can keep the weight the same but aim for 6-8 reps. Remember adding 5-10lbs in a lower body movement or compound lift is feasible - but for a woman with an upper body movement like bicep curls adding more reps at the same weight or adding 2.5lbs would be a great progression.
How to schedule the program into a week? This program breaks down the week with 5 workouts and 2 rest days. I recommend spreading your rest days out and not take them consistently. That way you are able to give your time to rest and recover.
What do I need to participate in this program? Since this is a gym based program, you will need access to a gym. Each workout has a mixture of movements using free weights (including barbells, weight plates & DBs) and cable machines.
I recommend having a personal barbell pad you bring on your lower body days. (Most gyms have these pads available or you can use a folded yoga mat. I just prefer having my own: so I know no one else is using it and the thickness in the padding is not worn down). I also recommend keeping a weight journal to track all of your weights for each rep/set and progressions.
Who are these workouts for (skill-level)? Beginner/intermediate/advanced
- we are sticking to the basics! So how you push yourself with the weight being used will increase the difficulty. Remember the basics are most important and bring produce the outcomes we are looking for.
**difficulty comes from how you push yourself. If something feels too easy its because you are making it easy. So in this case increase the weight!!!
What are the goals of the program? Build a foundation of strength, lean muscle, and a consistent routine/program focused on:
-Using progressive overload weekly to challenge yourself, increase strength and optimize lean muscle growth
-Focusing on mind to muscle connection
-Slow and controlled movements
-Prioritizing correct form
-Tracking the weight used for each movement so we can challenge our selves weekly
*Key note: Crazy and different workouts that change workout to workout or week to week will not produce the changes you are looking for. Focus on producing a solid foundation with your lifts.