How to get started
Heating
As a warm-up, we recommend starting with 5-15 minutes of cardio warm-up – for example, cycling, cross-trainer, rowing, stairmaster, incline walking, light jogging, or dynamic stretching exercises.
The purpose of the warm-up is to increase body temperature, get a light sweat on the forehead, and warm up the joints and muscles so the body is ready for training.
Heating set
Before you start an exercise, it is incredibly important that you warm up before your working sets. The purpose of the warm-up set is to prepare the specific exercise by warming up the working muscles and joints that will be used in the exercise.
Additionally, you also practice the range of motion (ROM) and your form, so it is ready for your working sets. This helps you lift better and heavier, which will result in better long-term results.
The program
Lower day 1
Lower day 1
Upper day 1
Upper day 1
Upper day 2
Upper day 2
Lower day 2
Lower day 2
Progress and progression
There are many different ways to make progress. Examples of progress and progressive overload
Doing more sets.
Doing more repetitions.
Lifting heavier weights.
Lifting with a longer range of motion (ROM).
Training closer to failure.
Lifting with a slower tempo/better technique.
Training with shorter rest periods between sets.
When you complete a full working set with the same weight, you can increase the weight
the next time you train the same exercise. It is not necessary to do this in every set.
In principle, it is enough to increase the weight in just one set, as this means the volume is higher than before. You have thus made progress and exposed your muscle to more stimulus. You should not expect to be able to increase in every set already at the next training session.
Here is an example if you train in a rep range of 3-5 repetitions.
Week 1: 5x3 100 kg
Week 2: 5x4 100 kg
Week 3: 5x5 100 kg
Week 4: 5x3 105 kg
Week 5: 5x4 105 kg
Week 6: 5x4 105 kg
How to get started
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A minimum of 90 seconds rest is recommended for all major compound exercises. In
(isolation exercises), the rest can be reduced to 45-60 seconds
to maintain high intensity.
Time
It is always a good rule of thumb to have a controlled eccentric phase of the exercise (1-3 seconds).
It is important to avoid doing cheat reps or using too much
momentum.
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