HOW WILL I INCREASE MUSCLE?
Week 1 - 4
Week one to week four will lay the foundations of the entire program.
- Focus on technique and form in the 6 fundamental movement patterns
- Work at 65-75% intensity
- Be introduced to the nutrition method of macro tracking
- Increase strength by a minimum of 10%
- After 4 weeks your progress photos will show an increase in your girth measurements, generally you'll increase around your chest, shoulders, neck and face.
Week 5 - 8
Week five to week eight you'll start to have more fun with your program.
- Start to track your macros
- Increase intensity of workouts to 75%-85%
- Introduce new exercises and equipment
- Increase strength by a further 10% minimum
- After 8 weeks your family and friends will start noticing the changes in your body.
Week 9 - 12
Week nine to week twelve is the most difficult period but the most rewarding because you're almost at the finish line.
- Have reached, if not, exceeded your goal
- Go into a carbohydrate loading phase to compliment the volume in your training
- Have more confidence with your future food choices
- Increase strength by a total of 30% minimum by the end of week 12.
- Need to buy new clothes because you'll be too big!!!