WHO IS THIS FOR AND HOW DOES IT WORK? This program is for anybody who wants to start heavy weight training and lifting, regardless of your prior experience. This program can AND SHOULD be run by new trainees as well as experienced trainees. Whether to achieve a visual goal, or a performance goal, the prep to be done before heavy lifting is the same.
This program is divided into 4 phases Phase 1 –This is a full introductory phase that will kickstart the process of muscle stimulation and growth, and lay the foundation for the future phases. It will include circuit routines and also work on flexibility in case you’ve developed any stiffness during your time off. Phase 2 –In this phase we’re going to start lifting a little heavier and challenge each muscle group a little harder. The circuits get tougher and you might start to feel some soreness. Phase 3 – This phase brings us to what’s traditionally referred to as hypertrophy training. We're going to shift from circuit training to a split routine and dive deeper into providing each muscle group with more stimulation and challenge. Phase 4 - By this point your muscles are stronger, and joints are fairly prepared for heavy lifts. Think of this phase as a 'trial' phase where we perform strength training routines with 60-80% of your maximum weight, to just assess whether you feel any discomfort in your joints, or you're ready to lift heavy.
