My Training Program
THE FITTER YOU ARE, THE BETTER YOU FEEL
10 day program repeated 3x per month.
Combine a push and pull exercise every workout session.
Combine a vertical and horizontal movement every workout session.
Alternate workout sessions between strength-focused and hypertrophy-focused.
Strength-focused rep range 6-8 reps
Hypertrophy-focused rep range 12-14 reps
Exercise each muscle 6x/month.
Guidelines for Progressive Overload
Increase reps before increasing weight.
Don't increase weight until you've completed a minimum of 5 sessions at a given weight.
For a 14-rep target weight, increase weight when you can do 14 reps on the first set.
For a 8-rep target weight, increase weight when you can do 8 reps on the first set.
Eat at least 140 grams/day
Eat no more than 110 grams/day
Limit beers to 4/week