Workout plan

Now, let’s get to the good stuff. Working out. I will make the actual schedules printable so you can hang them up on the wall or mirror to reference until you get the hang of it.

First, let’s define them:

  • Dead lifts – squat down, bending your knees, keeping your butt over your heals. Pick up weights from the floor and stand up with a little hip thrust at the top. Lower slowly.
  • Overhead press – bring weights to your shoulders. Press the weights up straight over your head, do not look up. Lower slowly.
  • Bench press – lay on your back with arms out to side, bent at elbows so your forearms are straight up and down. Push up until your arms are straight. Lower slowly.
  • Squats – just that, squat down, making sure you put your weight on your heels and your butt goes below your knee level. Raise slowly. INTERMEDIATE AND ADVANCED: do same process with weight on your shoulders.
  • Flies – lay on your back with arms out to side, weights in each hand, and flat on floor. Keeping arms straight, bring both hands together over the top of you. Lower slowly.
  • Pushups – BEGINNERS: place both hands flat on floor about shoulder width apart, knees on floor, ankles crossed, back straight. Lower slowly and touch nose to floor. Raise slowly. INTERMEDIATE: same as beginner but on your toes instead of knees. ADVANCED: place on hand about 6″ outside of one shoulder on the floor, the other directly under center of chest. Lower slowly until forearm contacts chest. Do same on other side.
  • Pull ups – BEGINNER: Use something to raise you up so you can grab bar at face level with palms facing you. Hang for a count of two. Lower as slowly as you can. Intermediate – start from ground, pull up with palms facing you. until chin passes bar, lower slowly. ADVANCED. Reverse hands so palms facing AWAY. Pull up to chin, lower slowly.

Notice anything missing from this list? Yeh. CRUNCHES AND SITUPS!
Nope.
Not missing.
Don’t need ’em.
All these exercises are compound exercises. They work multiple muscle groups at once. Specifically, almost all of them work the abs. Why do more work than you need to?? Skip the crunches, use it to work on your abs in the kitchen instead 🙂

Next, FORM:

  • A mirror is a good thing to have. Not because we are vain, but because it helps us make sure we are doing things right. You may not FEEL like you are swaying or arching your back, but you will see it. Do your lifts in front of the mirror so you can see how you are lifting.
  • You want to do your lifts slowly on both contraction and extension (up and down). I’ve found the best way to do it is to say to myself “UP ON TWO – ONE – TWO – DOWN ON TWO -THREE – FOUR – BEGIN – UP ON TWO – ONE – TWO – DOWN ON TWO -THREE – FOUR.” Repeat.
  • Pay close attention to the DOWNS. Most of the muscle damage (and therefore the most repair and addition) happens on the extension, not the contraction. In other words, you get more benefit from a slow LET DOWN than a PRESS UP. But, you have to go up to go down, lol.

TIMING:

  • I want you to work out every other day. Not every day. Take a rest day.
  • Women – rest 20-30 seconds between sets (one group of repetitions) and 2 minutes before switching exercises.
  • Men – rest 1-2 minutes between sets and 4-5 minutes between exercises (we don’t have the endurance potential women do).
  • Eat protein within 30 minutes of finishing workout.
  • STAY HYDRATED.

OTHER STUFF:

  • Remember that HGH (growth hormone thing) from the last post? There’s a thing called ‘muscle memory’ which basically means that for 1-3 weeks after you stop working out, you still retain almost 100% of your potential. In addition, a break every 3 months (deload) of a week off will actually increase HGH for the first 7-10 days AFTER you start up again. So yes, that means you can take a week off and come back with even more results!
  • Women – you will do more repetitions with lighter weight to take advantage of your muscle potential.
  • Men – you will do more weight, one more rep per set but 2 less sets to take advantage of YOUR muscle potential.

Ok, so how do we know how much to lift when we start using weights? It’s called a percentage of your 1RM – 1 Repetition Maximum. Take one workout day. Go through EACH one of the exercises. Find the maximum weight you can do ONE rep but NOT TWO. That is your 1RM. Men, when you start your training, you are going to lift at 80% of your max each exercise. Women, you are going to do 60% of your max each exercise, you are just going to do more of them.

More Math:(

Calculate 1RM: let’s start with overhead press. Grab as much weight as you can. Can you lift it up all the way and back down but not twice? No? Lower it until you can. That is your 1RM. So, say that weight is 50#. Men, when you start lifting for overhead presses, your starting weight will be 40# (50 x .80 = 40) where women will do 30# (50 x .60 = 30).

You will do each exercise on a rotating schedule each week. When you can do your last rep on your last set all the way without failure, next session go up by 5lbs. Keep doing this on all exercises, once you can do the new weight on your last rep on the last set without failure, the next time increase again.

SPECIAL NOTE FOR WOMEN:

Shark week. Aunt Flo. Yeh, your period week. Hey, did you think I would shy away from this? Honestly, I’ve never understood men who get embarrassed by this conversation, it doesn’t happen to us! Never got why some men won’t buy tampons or pads either, like to we really think the cashier assumes they are for us??? Or for that matter, even care? NOPE. Ok, anyway, still do your workout during shark week. Why? Because you will help that hormone flow in you. Now, granted, you are not going to probably feel much like doing it so feel free to scale back on weight but keep the same number of sets and reps.If you feel light headed, stop, don’t push yourself but at the same time, don’t give yourself an easy out :). Well, not easy but you know what I mean.




 

WORKOUT PLANS:

Women

  • Servings: 5×5
  • Time: 30mins
  • Difficulty: easier than cardio 🙂
  • Print

EVERY OTHER DAY (alternate A – B, do A on one day, skip day, do B, skip day, do A, etc):

“A” DAYS:

5 sets. 5 reps each for weighted exercises – 60% 1RM. 5 sets to failure body weight exercises

  • Squat
  • Rest 2 minutes
  • Overhead
  • Rest 2 minutes
  • Pushups
  • EAT PROTEIN

“B” DAYS:

5 sets. 5 reps each for weighted exercises. 5 sets to failure body weight exercises

  • Deadlift
  • Rest 2 minutes
  • Flies
  • Rest 2 minutes
  • Bench press
  • Rest 2 minutes
  • Pull up
  • EAT PROTEIN

Do this for 3 months. At end of 12 consecutive weeks of training, take one week off. HGH week. Start back up on week 14




 

Men

  • Servings: 3×6
  • Time: 30mins
  • Difficulty: easier than cardio 🙂
  • Print

EVERY OTHER DAY (alternate A – B, do A on one day, skip day, do B, skip day, do A, etc):

“A” DAYS:

3 sets. 6 reps each for weighted exercises. 80% 1RM. 3 sets to failure body weight exercises

  • Squat
  • Rest 5 minutes
  • Overhead
  • Rest 5 minutes
  • Pushups
  • EAT PROTEIN

“B” DAYS:

5 sets. 5 reps each for weighted exercises. 5 sets to failure body weight exercises

  • Deadlift
  • Rest 5 minutes
  • Flies
  • Rest 5 minutes
  • Bench press
  • Rest 5 minuts
  • Pull up
  • EAT PROTEIN

Do this for 3 months. At end of 12 consecutive weeks of training, take one week off. HGH week. Start back up on week 14

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