Alright so you’re ready for regular physical activity. Congratulations! This is great news! But now that you’re finally here, you’ve got a whole new problem:
You don’t know where to start…. WHAT to train OR HOW to train.
Let’s first take a look at your body. If you have never lifted before: Please read this Foam Rolling
- What’s your posture like? Do you slouch?
- Do you have lower back pain? or pain anywhere?Lower Back Pain/Injury
- Do your legs turn in, turn out?
- What’s your range of motion, particularly in the hips and shoulder?
- Can you do more than one sit up?
- Can you walk on an incline or jog for a full mile without dying?
- Do you know which of your muscles are the tightest?
You must understand that your body in its upright position tells a story. It is the end-product, or conclusion of your muscles. Things they are doing, have done, and will continue to do without you being aware or giving them the green light.
Ie. If you slouch, it means that your muscles on the front are pulling your skeleton forward AND the muscles on your backside don’t have a thing to say about it. They aren’t putting up a fight or pulling back to keep you straight. Nope, they’re just giving in. This is all posture is, how well the moving parts of your body communicate and work together. Poor posture, like lower back pain is not something that you have to live with. You have the power to change, but do you have the will?
Figure out a schedule:
How many days can you commit to an hour to lifting/moving/yoga? Hint: This should be minimum 3.
What days can you commit to cardio? This depends on your goals and current cardiovascular health, of course. For weight loss, five days. For regular heart health & maintenance, I would suggest three days minimum. Cardio-Vascular
Do you know how much time it will take? As in do you understand how much time you need to lift and or how long you should actually be doing cardio for, and what your target heart rate is? Will you be doing a variety of cardio activities? Do you know which is best for your body? Hint: You have to try them all.What Should I Do For Cardio?
Have you lifted before? Do you know how to split up the body? Read Training Styles. And why we split the body when we’re making a schedule? These are critical details when it comes to changing your body shape and composition. What kind of lifter am I ?
WITHOUT SPECIFIC EXERCISES. THIS IS WHAT A 6-WEEK ROUTINE COULD LOOK LIKE.
Need exercises? start here: Weightless Routines and view Videos Tab.
Week 1: Build your base. Learn your strengths and your weaknesses. (also your likes and dislikes) Get a notebook and write down how many reps you did and what weight you pushed, pulled etc.
- This first week is like a good negotiation. Write about how it felt, how you slept and how you woke up. Even how hungry you were or weren’t. You are selling yourself on exercise.
- You should be spent by rep 8 or 9 of your third set of any exercise. If and when, you follow this principle to find your starting weight, you are building your base. It is critical that the weight tire you but gradually, particularly if you are beginning regular exercise and building your body. Why? So you can work the appropriate muscles rather than be dominated by a heavy load, and over-exert yourself and recruit a bunch of secondary and tertiary muscles which is not exactly what you were hoping to do with this program.
Week 2: Master week 1.
In week 3+4, push the limits of your endurance and control.
- You know the moves and your favorite corner of the gym. You know the load and reps, which exercise follows the other, when you need your water, etc. Now, see how many reps you can crank out… Yes you’re supposed to be doing ten, but change baby change — maybe you get in twelve or fifteen and maybe it’s only one of the three sets, or two of the three. This is the week to play with endurance.
In week 5, take the weight down. De-load.
- It may sound funny or counter intuitive but this allows for something called super compensation, which we will explore in Week 6. Make it challenging by playing with your speed. Go slow, go fast, take a pause right at the hardest phase of the movement. Ie. A ninety degree bend in the elbow in a bicep curl. Break a sweat. You’re probably a bit more sore than you have been in your preceding workouts. This is normal. And everything is a bit harder when you’re sore, so listen to your body and move with control.
- Do not slack on cardio when you’re sore. This is the most important time. You need to flush all that waste out your system, boost the oxygen levels of your blood and increase circulation. A light run can cure soreness and begin great recovery.
Week 6: This is it. This is the week you’ve been waiting for. Go hard as fuck..Or HAM.
- Get pumped, know what your up against before you arrive to that weight room. Make an extra special “FIRE” playlist. What does all that shit mean. Lol. You, my friend, are going to set the weight higher than usual. This is SUPERCOMPENSATION. This is when you’re one step closer to the Hulk than you were before you started training. …Maybe… Understanding Adaptation
- There’s no wrong way to get stronger. Overload when you can. You will be amazed at what you can do when you connect your mind to your breath, and your breath to your movement. Believe in yourself, watch how you adapt & ALWAYS exhale at the hardest parts.
- There are several ways you can change the weight. First, you can modify a whole set (meaning all ten reps), or you can only do higher loads for half of the reps of each set (so 5 reps at regular weight & 5 at the higher load.) How much should you increase the weight? 5, 10, possibly 15 lbs more than your base. You don’t have to increase the load for all three sets, but you gotta do it for at least a full set of the entire routine.
Go Hard or Go Home friends.