12 week progressive overload program12/31/2023 ![]() ![]() Keep records of the exercises, weights, sets, and reps that you do. Tricep push downs: (with rope attachment) – 4 sets of 15 reps (add weight if needed)įriday: (five minutes of light cardio to warm up) Thursday: (five minutes of light cardio to warm up) *You can super set biceps and triceps back and forth. Tricep push downs: (using straight bar attachment) Tuesday: (five minutes of light cardio to warm up) *You can super set the leg raises and sit ups back and forth. – 5 sets of 5 reps (train heavy, but don’t train to failure) Monday: (start with five minutes of light cardio to warm up) Weeks 1, 2, and 3 do the following weekly workout routine. If you can’t get all 5 x 5 or you found them extremely difficult, keep the same weight for your next workout. for your next workout and repeat the process. If you get all 5 x 5 with good form, then up the weight to 105 lbs. So let’s just say your top weight for 5 sets of 5 reps is 100 lbs. Then perform the required sets and reps with the same weight. With each of the exercises do as many warm up sets as you need to get to your top working weight. Then your body reacts by building up the muscles in order to handle the extra work and stress. Working out will stress and damage the muscles slightly. Muscles do not grow while you are working out they grow while you are resting. Just make sure that you do not workout for more then 2 days in a row before taking a day off.īy doing this you will give your body plenty of time for recuperation and muscle growth. But if this doesn’t fit your schedule you can workout on other days of the week. Ideally you would workout on Monday, Tuesday, Thursday, and Friday. This program requires you to workout 4 days per week. So to maximize these mini 3 week growth spurts, I designed the following workout program into 4 different 3-week workout cycles that you’ll follow back-to-back in order to make a 12 week workout program. muscle gains, strength gains, or fat loss) during the first few weeks of starting a new routine. But for the most part you’ll see your fastest results (i.e. Now this doesn’t mean that you can’t continue making progress after 3 weeks of following a particular program. After 3 weeks your body starts to adapt and your progress will slow down. Generally, you will make the best progress for the first 3 weeks of starting a new workout routine. You must constantly throw “curve balls” at your muscles to get them to grow. This is why construction workers get only big enough to handle the exact amount of work they do during a days work and no bigger, even though they are doing physical work All Day Long.Īdding muscle is a very unnatural thing to your body. Your body will add as little muscle as necessary to get the job done. ![]() Our bodies are very smart and naturally accommodate to stress. But generally after a few weeks of following a set workout program your progress will start to slow down and eventually you will no longer make progress with that routine. You can follow most any type of workout routine and you will make good progress for the first few weeks (provided that you are getting adequate nutrition, rest, etc.). That is probably the most important thing to remember for making consistent progress with your workouts. “Everything works, but nothing works forever.” ![]() You could ask 10 different bodybuilders to explain their workout routine and most likely you would get 10 different answers. Like I already mentioned, there is really no RIGHT or WRONG way to workout. While providing you with a sample 12 week workout program that you can follow to make some solid muscle and strength gains. In this blog post I’m going to cover this topic in more detail, my main goal is to try and clear up some of the confusion about working out. level of training experience, individual fitness goals, previous workout routines, etc.) There are countless variables that come into play when designing a workout program for someone (i.e. The challenge is that there is no “Right” or “Wrong” answer to these questions. – How often should I train each body part? – Should I lift heavy weights / low reps or light weights / high reps? – How many exercises should I do for each body part? – How many days per week should I workout? Everyday I get dozens of e-mail & comments from folks asking me all sorts of exercise related questions such as:
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