Exercise Tips: Form Over Ego!
The key to success is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles.
For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.
You should perform 1-3 warm-ups sets before working a given muscle group. For example, if you are going to bench press 85 lbs for your working sets then do a warm-up set with 45 lbs (just the bar) and then a set with 65 lbs before trying to bench press 85 lbs.
Rest, Don’t Nap, Between Sets
We recommend 60-120 seconds of rest periods between sets. This allows your body to recover some of its expended energy but is not so long that you lose the flow of the workout.
Remember, the goal is to get in and out of the weight room in 30-45 minutes.
What if I Miss a Workout?
If you miss a workout, simply work your schedule so you get back on track. Do not skip a workout! You have three off days per week. If you miss Tuesday’s workout then try to do it on Wednesday and then get back on your normal schedule.
You now have a complete 12-week workout program