Basic Formulas for Success

1.) Find a Workout Split

So: you wanna lift..

Well then it’s time to find a workout split. A workout split is the way at which your muscle groups are trained, broken down into leaving certain muscles or muscle groups for certain days. There are numerous splits to choose from, each of which have their own specific strengths and weaknesses, and the best one you could do to start would be whatever program you could stick to: consistency makes the best progress.

2.) Progressively Overload

Progressive Overload is the concept of adding more weight, reps, sets, or in general, stimulus over time, session, set, etc.

A set: is a pairing of reps (each singular unit of an exercise) done within a certain motion.

A good place to start for most new lifters is 2-3 sets and 6-12 reps with 4 exercises per session; pick a weight you know will be light for your first session and for the first set of every session and work up to a weight that provides your body with more of a stimulus to overcome. Eventually you’ll be adding more sets and exercises; up to 6-8 of each, respectively per most standard advanced training programs.

If your body doesn’t have to overcome something, it wouldn”t have to adapt to anything, would it? No. It wouldn’t. Lifting a heavier weight primes your body to find ways to overcome this new stimulus, and when paired with a diet with proper protein, recover from these sessions and build muscle.

3.) Eat protein

Creating a deficit or surplus are both goals of losing or gaining weight: protein is a staple in each of these, regardless. You should be eating a minimum of 1g/Protein for Optimal Muscular Development and Recovery with the average natural male even be capable of using up to 1.2g/lb of bodyweight in protein in the process of protein synthesis, which is used to build muscle.

Hopefully these 3 basic principles to be successful in your training endeavors helped you today; I assume they did. Now it’s time to go make them happen: thinking about it is one things, doing it is another. It’s not time to think today; it’s time to go do: so get up, get moving, and get active! Have a Great Day Guys!!