Overview Typical Results Your results depend on your age, gender, weight, technique, nutrition, sleep, experience, consistency, effort, etc. Many people have doubled their Squat to lb, gained 24lb and lost 12lb in a year on this program. The magnitude of the gains and time it takes varies. Your muscles will become stronger and bigger to lift the weights. Your metabolism will be higher. Your waist and body-fat will decrease — without doing cardio.
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Overview Typical Results Your results depend on your age, gender, weight, technique, nutrition, sleep, experience, consistency, effort, etc. Many people have doubled their Squat to lb, gained 24lb and lost 12lb in a year on this program. The magnitude of the gains and time it takes varies. Your muscles will become stronger and bigger to lift the weights.
Your metabolism will be higher. Your waist and body-fat will decrease — without doing cardio. More Sex. A muscular body is more attractive than a fat one.
Your clothes will fit better. Your posture will improve. Your testosterone levels will increase. More Endurance. It will take them less effort to do things like walking or running. More Power. Stronger muscles can do more work in the same amount of time. More Fitness. Your heart muscle will get stronger like every other muscle. Your blood pressure and heart rate will decrease. Your cardiovascular fitness will increase. More Flexibility. Your testosterone will increase.
Your cholesterol, blood pressure and stress will decrease. And so on. All of this will make you feel healthier and younger. Less Injuries. Your bone density will increase and balance improve. This makes you less likely to get injured and may even eliminate nagging pains.
More Confidence. People will notice your new body and strength. Some will compliment you. More Toughness. Adding weight every workout is hard work. This makes it easier for you to work hard because you become tougher. More Time. Only three workouts per week. Each takes 45 mins the first 12 weeks, max 80mins after that. The other hours you can spend-guilt-free on family, friends, hobbies, etc.
More Money. You can easily build a home gym and train from your garage as I did for ten years. This saves money on gym fees. Your focus should therefore be to increase the weight until you reach these minimum targets. This triggers your body to gain strength and muscle to lift heavier the next workout. Every exercise works several muscles.
Together, these compound exercises work your whole body. They actually grow better with compound exercises because you can lift heavier weights. This triggers more growth. This is why more strength is more muscle. The intensity is higher on compound exercises because you can use heavier weights.
Your whole chest works to push the bar away from you when you Bench Press. Your upper-chest works to lift the weight when you Overhead Press. Your biceps pull the weight to you when you Barbell Row. Your arms contract on every exercise to hold the bar. They keep your lower back from rounding on Deadlifts, Squats and Rows. They keep it from arching on the Overhead Press. Your calves work to straighten your ankles when you Squat and Deadlift the weight up.
Your traps work to keep your shoulders in place when you Deadlift and Barbell Row. They transfer power to the bar. They also contract at the top of your Overhead Press. Your quads, glutes and hamstring straighten your legs and hips when you Squat and Deadlift. Your lower back keeps your spine from rounding on Deadlifts, Squats and Row.
Your upper-back pulls the weight back on Rows. It also keeps the bar close on Deadlifts. The compound exercises work your whole body.
You will build your body. You will build muscle. A lot of muscle. The key is to increase your strength. The calf grew bigger which increased the weight he carried. It turned him into the best wrestler of his time. Milo won the Olympic Games 6x. He started light. He added weight slowly. He added weight every workout. He lifted a heavy object that worked his whole body.
He lifted it frequently. He balanced it himself. But it was hard work. And it was effective. But it works the same way. Free Weights. Machines balance the weight for you. Free weights force you to balance it. So they engage more muscles, improve balance and build strength that transfers outside the gym.
The movements are also more natural and safer because you control how the bar moves. This makes building a home gym cheap and easy. You can lift heavier on compounds like Squats than isolation like leg curls. Three is plenty — saves time. The Squat is the backbone of the program. It works your whole body, with heavy weights, and over a long range of motion. Squats are the best exercise to gain strength and muscle. Light Start. This prevents soreness.
It gives your body time to adapt to lifting more frequently. It prevents plateauing too early. It forces you to focus on lifting with proper form. And it prepares you for the heavy weeks later. The workouts are short but intense. Each exercise works several muscles at the same time, and the weight is heavier. Progressive Overload.
Strength Programs and Training Guides
You put it on your palms to absorb sweat and increase friction. You need to rest up to five minutes to get strong. The app also auto-alternates workouts A and B. You switch program when your current one stops working. All of this takes care of your recovery. You can get fit faster than you can gain strength.
Madcow 5×5: Workout for Intermediate Lifters
The deadlift is the only exception—here you add 10 pounds, or 5 per side. Add weight, however, only if you reach 5 reps for all of your sets again, just 1 set for deadlifts. The program continues with this simple progressive-overload scheme until you fail before knocking out 5 reps with a given weight. The strategy is then to use the same weight for your next workout instead of increasing bar weight. This deload, however, is only employed for a single workout, not an entire training week.