By the end of these 12 weeks my aim is to have you feeling, looking and most importantly performing better than when you first started. Also, providing you with the confidence, motivation, and knowledge to continue training whether it be under my supervision, with my program or even pursuing fitness on your own!
Primarily we are going to see progress in the amount of weight you can move (muscular strength) but also the number of reps you can perform with a given weight (muscular endurance). As a biproduct/ extra to these main goals we should see an increase in muscle size (hypertrophy) and hopefully some fat loss providing you are eating at maintenance calories or in a calorie deficit.
In order for the program to be most effective I expect that every single repetition is performed with purpose regardless of its RPE1 and to the fullest ROM2 for each individual. Furthermore, no extra sets should be performed unless instructed otherwise by myself even if you feel like you could do more, there’s a reason behind it all and that is the end goal not short-term feelings.
I also ask that the weights and reps you use for each set are recorded as this is the most efficient way of assessing your progress. There are a few ways of doing this such as a logbook/notebook, apps on your phone, even your notes page (Basic, but I use it!)
If you have to take an extra rest day to feel recovered and recuperated to continue training that is fine! As long as it’s a one off, otherwise it will disrupt your progress so far and this program will not be as effective and useful as it could be. Ensure that it means you don’t skip out that day in the program as it will halt your progress, simply pick up where you left off even if it means you are now training different muscles on a different day to normal!
Now it’s time for you to put in the work, get in the GYM!!! and see just how crazy the results are you can achieve from sticking to the plan…
Contact me for information and a personalised plan.