12 Weeks to Huge Chest and Shoulders: A Scientifically Designed Training Program
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In my mentor told me to start a website about lifting. The routine and its principles have been around long before I was born. The next two exercises change based on whether you do workout A or B.
The workouts…. Do one workout per day. Be patient or increase the weight. Start with workout A today, do workout B in two days, then do workout A again. Wait at least one day between two workouts. This gives your body time to recover, get stronger and build muscle to lift heavier next workout. Do three workouts a week. Try to train the same days and times each week.
This creates a habit that will increase your consistency. You could do four workouts a week. You still have that day off inbetween but progress will be slightly faster. Most people like having two days off in a row though. And those who start with four usually switch to three later.
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So stick with three. Your training schedule will be more consistent. If you miss one or two workouts, continue where you left off. Do that workout on Saturday. Again, use the app , they take care of all of this. Note that these three workouts a week are a full training program. Do this program or the other — not both. Every workout starts with Squats. The other exercises alternate each workout. You do these five exercises because they let you lift the heaviest weight. Use a barbell for every exercise. You can lift the heaviest weight with a barbell.
It also forces you into unnatural movements that can cause pain and injuries. The heaviest kettlebell is 48kg. Plus kettlebells go up by 4kg. Failing their weights could kill them.
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Your gym may not have a Power Rack or even a bar. Substituting any exercise will make the program less effective. There are no better exercises than these fives. The key is to use proper form by using a complete range of motion. A half Squat will not build legs like a proper Squat will — your muscles are only working half the movement. Use the same range of motion on every rep, set and workout regardless of the weight. Keep it constant.
Bench or Overhead Press next. This gives your legs and lower back rest before you need them again on Barbell Rows and Deadlifts. Your lower back and legs will be tired from Squats. You need them for Rows and Deadlifts. Starting with Deadlifts tires your lower back for Squats. Squats tire it for Deadlifts too.
Sticking to the same exercise order every workouts also makes it easier to track improvements.
Your goal is to build it. Get used to it.
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Do five sets of five on one exercise before moving to the next one. The Power Rack may not be free when you arrive in the gym. Just ask how much time he has left. This is the best way to make friends in the gym.
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Again — do it. Deadlifts use more muscles. The weight is heavier and each rep starts from a harder dead stop. Five sets also give you almost double the form practice than three sets. The more you practice proper form, the more efficient you become. Rest times matter because ATP is your primary energy source for lifting. Each set depletes your ATP stores.
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So resting longer between sets gives you more ATP for your next set. Short rest times make you sweat more and cause more pump. But they limit how heavy you can go by forcing you to lift with depleted ATP stores. Rest longer so you can go heavy. You can fix that by only resting longer when needed. Keep longer rest times for your hard work sets. It tells you how long to rest between work sets, warmup sets and exercises. It suggests different rest times if your last set was easy, hard, or if you missed reps. Stay focused between sets. You can sit on a bench, but I like to stand.
Review your form if you just taped yourself. Maybe visualize yourself doing your next set with perfect form. Lifting slow is no good because it wastes strength. You must be in control of the bar at all times. But as you gain experience you can start accelerating the bar on the way up. Always lower the bar under control. Control it on the way down so you can maintain proper form. Lifting slow causes more pump and fatigue. But it also limits how heavy you can go.
You can lift heavier when you lift fast. Your lighter warmup weights will move fast. The bar can sometimes move slowly on hard reps aka grinders. Take your time between reps. Rest a second before doing the next rep so you can get tight and take a big breath. This will also give you some recovery. The general rule is to take a big breath before you do the rep, hold it while you do the rep, then exhale when you finished your rep. Your blood pressure will increase when you hold your breath like this.
But your body will get used to this, especially if you start with the empty bar and work your way up slowly. Your heart is a muscle, and it will get stronger like all your other muscles. Ignore people telling you to inhale on the way down or exhale on the up and similar bullshit. All of that does release pressure, but it also weakens your torso. It makes your lower back more prone to injury. The point of taking a big breath and hold it, is to create pressure in your abdomen.
This pressure increases support for your lower back.