How to get started
Warm-up
For your warm-up, we recommend starting with 5-15 minutes of cardio warm-up – e.g., cycling, elliptical, rowing, StairMaster, incline walking, light jogging, or dynamic stretches. The purpose of the warm-up is to increase body temperature, break a light sweat, warm up the joints and muscles so the body is ready for training.
Warm-up 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 warm up in the specific exercise to prepare the working muscles and joints
for what will be used in the exercise.
In addition, 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 you achieving better results in the long run.
The program
Lower day 1
Lower day 1
Day 1 Upper
Day 1 Upper
Update day 2
Update 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
Do more sets.
Do more repetitions.
Lift heavier weight.
Lift with a longer range of motion (ROM).
Train closer to failure.
Lift with a slower tempo/better technique.
Train with shorter rest periods between sets.
When you complete an entire 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 for all sets.
In principle, it is enough to increase the weight in just one set, because then the volume is higher than last time. You have thus made progress and exposed your muscle to more stimulus. You should not expect to be able to increase in all sets already by the next workout
Here is an example if you, for instance, 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 k
How to get started
Rest between sets
A minimum of 90 seconds rest is recommended for all major compound exercises. For 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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