Complete Workout Plan with Efficient and Simple Gains. Your time is valuable, whether you work 9-5 or 5-9. You don’t have the luxury of squandering your resources on poor programming. You must train efficiently if you want to improve athletics and look fantastic nude without having to live in a gym. Begin here.
1st Step: DEFEAT IMMOBILITY
Like Quasimodo, most lifters spend the most of their days slumped over their cellphones. This leaves them with fork-like mobility and abnormal movement patterns.
Unlock these stuck movement patterns, activate dormant muscle fibres, and prepare for war to look, feel, and perform your best.
What are the most prevalent issues? Hip and ankle immobility, a lack of T-spine mobility, and flaccid, dormant glutes are all symptoms of hip and ankle immobility. To tackle all of the problem areas at once, start with this warm-up:
- QUADRUPED FIRE HYDRANT
To stabilise your trunk, push your hands, knees, and toes through the floor. Maintain a neutral spine by abducting your bent knee to the side without moving your weight or rotating your hips. On each side, do 8 slow reps.
- SQUAT IN THE LATERAL
Shift your weight to the right foot, push your hips back, and keep your heel level on the ground in a posture that’s twice your shoulder width. Drop to 90 degrees or as far as you can while keeping your entire foot in contact with the ground. Perform 8 reps per set.
- ROCKBACKBACK GROINER
Bring your right foot up and outside your right hand from a push-up position. Maintain a level heel on the ground. Return your weight to your left heel by dropping your elbow inside your knee. After 8 reps, switch to the left leg.
- PUSH-UP WITH ELBOW TAP
Maintain a wide stance with your feet outside your shoulders and your weight on your toes. Without rotating your hips, do an elbow tap on each side. Do a push-up after the tap. That counts as one rep. Make a total of eight.
- PULL-APART BAND
Hold a mini-band at shoulder level. Lock your elbows in place. Pull the band apart from the shoulder blade, keeping all movement there. Take a look at the video’s last ten seconds. Perform 25 repetitions.
2nd Step: Turn On the Muscles You’re Going to Use
You lose your ability to be explosive if you don’t train explosively. The more crucial explosive training becomes as you get busier (and older). Use an intense leap or throw to warm up your body before your main lift of the day. To dominate life outside the gym, you’ll stimulate fast-twitch type-2 muscle fibres, rev up your central nervous system (CNS), and maintain (or build) a glimmer of explosiveness.
Remember that these exercises aren’t supposed to leave you gasping for air before you lift. “Stimulate, don’t annihilate,” as Lee Haney puts it. Apply this knowledge to high-intensity workouts. Before lifting, perform explosive workouts to develop intermuscular coordination, which is the coordination between different muscles and muscle groups. So, while choosing an explosive exercise, make sure it’s compatible with the day’s strength training movement pattern.
Consider the following combinations
- Do broad jumps on a lower-body pulling, deadlift, or hamstring-dominant day.
- Do a med ball overhead slam on a pulling or lat-dominant day.
- Do jump squats on a lower-body pushing, squatting, or quad-dominant day.
- Do an incline explosive push-up on an upper-body pushing, bench, or any pec-dominant day.
3rd Step: Build Strength
The goal of weightlifting is to increase strength and muscle mass. Lifters can lose sight of this when they fill their time with interval training disguised as strength training. Strengthening your body allows you to be more explosive. Strength creates a foundation for speed and power, allowing you to develop or maintain athleticism. It will help you gain muscle both directly and indirectly. You’ll be able to attain more metabolic stress and force muscles to expand if you continue to focus on strength.
Strength is also necessary for fat loss. While in a caloric deficit, building it protects muscle and raises metabolic rate. This allows you to achieve a solid, chiselled appearance rather than a soft, fluffy one. Each day, you’ll concentrate on a distinct movement pattern, but you’re not confined to a single variety. For each pattern, here are your options:
Squat: Back squat, front squat, box squat, goblet squat, heels-elevated squat, trap bar deadlift are all variations of the squat.
Hinge: Deadlift Hinge: conventional, sumo, RDL, or trap bar
Pull: Chin-ups, dumbbell rows, landmine rows, barbell rows, and Pendlay rows are all examples of pulls.
Horizontal Push: Incline, decline, or flat bench with dumbbells or barbells
Perform 5 sets of 3-6 reps of each main movement pattern.
You have the ability to self-regulate in this situation. Starting with 1-2 warm-up sets, progressing to increasingly heavier sets, and finishing with the heaviest, we recommend an ascending loading strategy. What are the only rules? It’s critical to use the best technique possible. Don’t sacrifice joint position for a personal record, even though this is supposed to be a performance-based competition.
If you can’t hit three reps, carefully reduce the weight. Increase the weight on the next set if you can perform more than 6 repetitions.
4th Step: Strengthen Muscle
To encourage muscle growth, this portion is meant to increase metabolic stress and muscular injury. While your main compound exercise should be done with the goal of improving performance, your pump exercises should be done with the goal of improving the quality of your muscular contraction.
Consider traditional muscle-building sets and rep schemes such as 3×8, 3×10, and 4×12. Choose the option that appeals to you the most.
Use a 3-1-1-0 tempo for each exercise. In the case of a bench press, this means
- 3 – Lower the barbell to your chest for 3 seconds (eccentric phase)
- 0 – Do not pause while carrying the weight on your chest (first pause phase)
- 1 – Raise the weight quickly and return the barbell to the starting position in one second (concentric phase)
- 0 – Do not take a break before beginning the following rep (second pause phase)
Volume work will follow the day’s programme, assisting with the major strength lift. This work should be posterior-chain dominant to overcome muscle imbalances from everyday living and bad programming. (An example of a plan can be found below.)
Glutes, hamstrings, rear delts, and upper back muscles will spend a lot of time under strain, which is good for growth and support during heavy strength movements.
A Monday/Tuesday/Thursday/Saturday programme would be perfect, allowing for full recovery for each of the strength movements. If those days don’t work for you, use your thinking and schedule your workouts such that you receive four workouts per week. If you find yourself changing the software, keep the following in mind:
If you increase the volume in one place, you must decrease it in another. Reduce the volume of pump work if you desire more explosive work. Reduce the explosive portion if you wish to gain more weight. Simply increase the explosive motions while decreasing the volume exercises if you want to improve athleticism while maintaining jacked. “If you only have one ass, you can’t sit on two horses,” says the late Charles Poliquin, quoting a Hungarian saying.