Training for Week 3

Last week, we doubled our sets – you should have felt a BIG change from Week 1 to Week 2! By now, you should really be feeling much stronger, have more endurance, and start beginning to see some significant changes in your body!

Everything you've done up to now should be transforming your body from its undeveloped and perhaps over-fat condition into a true lean, mean fighting machine!

This week, we're going to pick up the pace A LOT! You are going to increase your intensity by drastically reducing your rest intervals between sets. You're going to pound your muscles with a time-tested bodybuilding and strength-building technique known as "super setting."

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Super sets are one of the best muscle-builders of all time. Remember that there are 3 ways to increase your workout intensity?

1. Add weight
2. Add volume
3. Decrease rest time?

You've done the first two. Every workout, you've made it your goal to add weight to each exercise, if only by 5-10 pounds at a time. Last week, you literally doubled your training intensity by doubling the number of sets you did.

This week, you begin using the super set principle, where you take no rest between sets. Let me explain. You will still be performing the same exercises for the same number of reps. Only now, you will alternate doing one set of an exercise with one set of another exercise, taking no rest between exercises!

This week, you'll be doing your exercises in a slightly different order:

• Bench Press
• Pull up
• Overhead Press
• Squat
• Deadlift

You will perform one set of the Bench Press, followed by one set of the Pull up. Then, switch back to the Bench Press and do another set. Then do your last set of Pull ups.

Alternate the Overhead Press with the Squat in the same fashion.

Do the Deadlifts by themselves.

To kick up the intensity just a little bit more (okay, a lot more), perform 12 reps for each set rather than 10 reps. Use the same weight for the first workout this week that you used for the last workout last week. On the second and third workouts this week, try to add 5-10 pounds to each exercise.

Cool?

Here is Week 3's training routine.

You can jump to Eat or Recover at any time.

Our core exercises will be the same as last week's:

You will work out 3 times in the week. It can be Monday-Wednesday-Friday or any other combination, as long as you get one full day of rest between each workout day.

Keep the weight for each of the two sets for each exercise constant. That is to say, if you use 100 pounds for the overhead press on Set 1, use 100 pounds again for Set 2.

Do your normal daily activities, whether it's school (and PE), work, or whatever else you do on a normal basis. This workout should take you no longer than 20 minutes.

Note that there are no cardio exercises listed. If you're currently doing some aerobic workouts to burn calories because you're trying to lose weight, you can continue them. However, if you're a beginner to weight training and you want to gain weight, then I suggest you curtail any vigorous activities this week. In subsequent weeks, we will add in some heart-pounding exercise.

Week 3 Workout

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Training for Week 2

Last week was a nice introduction to our program. You should feel and look a lot better. This week, we're going to literally double our efforts!

We're going to continue to build a firm foundation on which to build our strength.

Remember Progressive Overload?

Each successive week of this 4-week strength-building phase will bring us heavier and heavier weights to lift. We want to add weight every single workout!

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This week, we're not only going to add weight to every workout, we're going to double your sets for each exercise from 1 set to 2.

There are several ways that you can elicit a strength response from a muscle:

1. Add weight
2. Add sets
3. Train in less time

For our purposes, you should be resting no more than 60 seconds between any set and it's not really practical to try to rest any less at this point in the program. Consequently, you will be using the first two methods, adding weight and sets, to build your strength.

Ready for Week 2's training routine?

Here we go. You can jump to Eat or Recover at any time.

Our core exercises will be the same as last week's:

• Squat
• Deadlift
• Bench Press
• Pull up
• Overhead Press

For Week 2, you will do 2 sets of 10 repetitions of each of these exercises in this exact order. You will work out 3 times in the week. It can be Monday-Wednesday-Friday or any other combination, as long as you get one full day of rest between each workout day.

Keep the weight for each of the two sets for each exercise constant. That is to say, if you use 100 pounds for the overhead press on Set 1, use 100 pounds again for Set 2.

Do your normal daily activities, whether it's school (and PE), work, or whatever else you do on a normal basis. This workout should take you no longer than 20-25 minutes, which is a good jump up from Week 1.

Note that there are no cardio exercises listed. If you're currently doing some aerobic workouts to burn calories because you're trying to lose weight, you can continue them. However, if you're a beginner to weight training and you want to gain weight, then I suggest you curtail any vigorous activities this week. In subsequent weeks, we will add in some heart-pounding exercise.

Week 2 Workout

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Training for Week 1

Our objective this week is to build a firm foundation on which to build our strength. After all, you cannot expect to build an awesome body without first doing some strength training that prepares you for some serious muscle hypertrophy.

All things considered, a stronger muscle has more potential for growth, and that's what this entire course is about.

So, how do you build strength?

Progressive Overload

Each successive week of this 4-week strength-building phase will bring us heavier and heavier weights to lift. The objective during the next 4 weeks is to add plates to the bar every single workout!

We will adhere to several strength-building principles, the first of which is the aforementioned Progressive Overload principle. We'll also be using straight sets of low to moderate repetitions, low volume, and complex exercises.

Ready?

Here we go. You can jump to Eat or Recover at any time.

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Our core exercises will be the following compound movements (compound movements are exercises that involve multiple large muscle groups like the quadriceps and glutes, as opposed to isolation movements that only involve singe and/or small muscle groups like the biceps):

• Squat
• Deadlift
• Bench Press
• Pull up
• Overhead Press

For Week 1, you will do 1 set of 10 repetitions of each of these exercises in this exact order. You will work out 3 times in the week. It can be Monday-Wednesday-Friday or any other combination, as long as you get one full day of rest between each workout day.

Do your normal daily activities, whether it's school (and PE), work, or whatever else you do on a normal basis. This workout should take you no longer than 10-15 minutes, which is a good starting point.

Note that there are no cardio exercises listed. If you're currently doing some aerobic workouts to burn calories because you're trying to lose weight, you can continue them. However, if you're a beginner to weight training and you want to gain weight, then I suggest you curtail any vigorous activities this week. In subsequent weeks, we will add in some heart-pounding exercise.

Week 1 Workout

Go to Eat, Recover