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

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