For starters, there are many levels of intensity and drive. Once you figure out where on the spectrum you lie, you can build a more solid program.
…Most folks will refuse the more extreme practices – even though these are the processes that will earn you the highest life-long results.
Now to get into actual 101 material.
- Aerobic activities such as running should be near nil during the initial stages of your program. Will explain this below.
- Developing strong legs is the quickest way to weight loss. Ironically, this is the quickest way to build large amounts of muscle. Definitely go into this later.
- There is a sliding scale that determines your overall results, based largely on several aspects: nutrition, work done, hydration, & restoration.
- Importance (or order of priority) of the above items will likely surprise you when new to the idea.
To get into the reasoning, your largest sets of muscles in your body can be segmented into 4 chunks: legs, torso, back, and shoulders.
- Legs and Back are the two largest groups of muscles.
Building your two largest groups of muscles as priority will bring the most benefits to building strength.
…Legs are always priority #1 and then the back musculature.
- The Torso is comprised of the stomach muscles and all the little muscles and tissue surrounding the ribs & hips.
…This never really needs to be specifically developed until much later into your training. These muscles are developed through all the combination moves that you will use.
- Shoulders. You would think arms, but the arms are worked heavily through the back and shoulder applications.
…The main exercise here is shoulder press. Do not need anything else except the bench press if you want a large chest. In my opinion, a large chest brings only very specialized benefits and therefore believe that only per two or three weeks is perfect for this exercise.
My recommendation for a new program:
Start slow, building a tolerance for the new aches and pains. Also, you need to let your joints acclimate to new stress.
…Start your program on week two if you are young or have a physical job. Week three or four if you’ve been sedentary for a long time.
- Do 3 days of lifting per week.
- If you do more, go light. Or ride a bike or walk. No running.
- When you lift, lift heavy. As in the 80-90% of your max range. Starting light, but quickly building to near 90%.
- Legs are worked every time. Squats, in any form. NO MACHINES – NO SMITH MACHINE EITHER. Use an olympic bar inside a squat rack or use the bouncy olympic weights on a mat.
- Legs are ALWAYS worked FIRST.
- Deadlifts are key to real strength. These should be done in strict form for safety, but heavy as possible while using that perfect form. These are best left for Friday, because there is a good chance to have diminished energy on the following day.
- Rest is key to muscle gain. During sleep is the time when your body does the majority of tissue repair. The act of work breaks down muscle fibers, causing tiny tears; the tears are healed during sleep. I like to imagine it is like welding. Each tear is welded shut. The weld is stronger that the original material, increasing the strength with each new weld.
- Stretching is MY number one priority. It should be near everyone’s top priority, but at least aim to stretch (before AND after) for the same amount of time as your lifting session. If your aim is an hour and a half, that is: stretch 30, lift 30, & stretch 30.
- LIFT HEAVY , talk minimally, TAKE SHORT BREAKS, drink lots of water, & EAT A LOT.
It is all theory. The body is amazingly complex and majorly unknown to science. We barely understand the building blocks of nutrition, not to mention the intricacies of how it all comes together.
…the best avenue to achieve success is to experiment with your own body and discover what works for you.
If you want to lose fat, aerobics are your last choice. This is because muscle requires fuel – fat does not. This means that the more muscle you have, the more energy is required. This energy is needed always, not in spikes – as in burning fuel through aerobics.
……….Also, think of the effort required to lift weights, this effort is far greater than it takes to run a distance. Using intense workouts, you will “work” much harder, therefore burning more calories and in a shorter span. AND you get the trickle effect due to a constant need for a higher baseline of energy usage.
That’s enough for now. More actual details next segment.
2_24_2017 Friday, 11:00pm