The workouts I post for weekly workouts are both convenient and efficient. You can do the 3 workout each week just as they are and see great improvements in your health and body. However, when talking about effectiveness you really need to consider your body and your goals. You can adapt my workouts (or any resistance workouts) to meet your goals with a few simple principles.
First you need to determine what phase you should be in your fitness program journey.
Are you just starting out? --> Stabilization
Have you been working out for a while, but not seeing the lean muscle gain you want? --> Strength
Have you been working out for a while, but you keep ending up various injuries? --> You are neglecting Stabilization training and may have some muscle imbalances that need to be address. Feel free to message me for help in sorting this out.
Are you looking to increase athletic performance for a particular sport? --> Power (not discussed here)
Before I teach you how to adapt a workout for each phase, let's go over a few definitions.
Reps: Short for repetitions is the number of times you perform a specific exercise without stopping.
Sets: The number of times you will repeat that exercise for the set number repetitions
Tempo: Each muscle movement can have 3 parts: Eccentric (with resistance/gravity), concentric (against resistance/gravity), and isometric (no movement, stabilization). Tempo is the number of seconds used for each part of the movement in the order: Eccentric/Isometric/Concentric (or with gravity/hold/against gravity). I believe most important to focus on tempo and form during a workout, especially when you are just getting started. Therefore I recommend determining the time a certain number of reps should take and setting a timer for that time before you start. Then really focus on counting out the tempo during the workout. I'll show you specifically what that means for each phase below.
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