Glossary
Set - refers to a group of consecutive repetitions (reps) performed without resting. For example, if you complete 10 repetitions of an exercise and then rest, that counts as 1 set.
Example: "Perform 3 sets of 12 reps" means you complete 12 repetitions, rest, and repeat this sequence two more times.
Repetition (Rep) is one complete movement of an exercise. It includes both the movement's lifting (concentric) and lowering (eccentric) phases.
Example: In a bench press, a single rep consists of pressing the bar up and lowering it back down to the starting position.
Rest - is the period between sets or exercises where you pause to recover. Rest allows your muscles to recuperate, and its duration depends on the goal of your workout.
1RM (One-Rep Max) is the maximum weight you can lift for one complete repetition of an exercise with proper form—purpose: Used to measure strength and set training intensities.
Example: If your 1RM for the bench press is 100 pounds, you might train with 70–85% of your 1RM for hypertrophy or 90%+ for strength.
Fat Loss Phase - is a structured period where the primary goal is to reduce body fat while preserving as much muscle mass as possible. It typically involves:
Caloric deficit: Consuming fewer calories than you burn. If you aren’t going to do anything else, do this!
Resistance training: To maintain muscle mass.
Cardiovascular exercise: To increase calorie expenditure.
Diet adjustments: Increase protein intake to support muscle retention. Get at least .8 grams per pound.
The goal is to achieve a leaner, more defined physique by prioritizing fat loss over total weight loss.
Beginner’s Workouts
it's time to get fired up! I’m fired up for you. Since you are in the beginner’s section, it’s been a while since you worked out, or maybe you’ve never lifted weights. Either way, the key here is not to go into the gym, lift your max, and head home. If you do at this stage, you’ll have difficulty getting out of bed the next day, leading to too many mental excuses never to return.
Weeks 1 & 2
You will lift low weights and higher reps in the first few weeks. Read your exercise guide and listen to the audio every time you prepare to do an exercise. Teach yourself good discipline on form right off the bat. You should be able to complete each exercise’s required reps with little to no resistance the first week. You are building a foundation from the ground up; we are using this section to figure out how much your body can handle without causing discomfort the next day. Be sure you are writing down how much weight you lift each set. In week two, add 10% to the super easy weight you lifted in week one.
Week 3
The first two weeks, you were more than likely lifting less than 50% of what you were capable of, assuming you followed my advice. I want you to add 20% over week two’s weight in week three. How are you feeling the next day? Minor soreness is OK; you are working your muscles - good job! However, if you feel almost too sore to function, I want you to go back and repeat weeks one and two. Do this until you can complete week three with no pain. You are now ready for week four.
Week 4
This is a big week. This step alone is worth the money spent on this course. It’s time to find your one-rep max. You will perform three sets of ten reps for each exercise this week. You should strain to finish the tenth rep on the third set. You will write down what weight you used for the third set of each exercise. You will then go to my website here and follow the easy instructions to get your one rep max. Please keep this number handy as it is your guide into intermediate.
Now it’s time to start getting pumped, physically and mentally. Please follow everything you have read. There is a method to my madness, and it will end with you being in great shape, mentally strong, looking and feeling good. And so the journey begins. Workout One, go!
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