Arnold Schwarzenegger once said, “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” Most people wake up, look at themselves in the morning, and are not happy with what they see. Even if they do feel comfortable with their appearing, they probably do not feel as confident as Arnold does.
One may never be satisfied with their fitness, well being, and the results they receive from working out. I, however, have come across a simple method which will get anyone bigger, faster, and stronger in only three weeks by just following three simple stages.
The first thing any person should do before even starting a weight lifting program is to “max out”, or in other words, learn what their one rep maximum is for any given lift. That will help give the person that is training a general idea of what they can and can't do so they won't hurt themselves in the future.
Injuries should always be avoided. Not only will they stun basic strength growth, but they will also set the body back. It could take weeks, months or even years to regain what was already built; be smart. To avoid such set backs, where a lifting belt when doing any core lift other than bench or abs, use hand wraps when doing cleans and dead lift, and always have a spotter present regardless of what exercise is being completed.
Now, with those precautions taken care of, a person would be ready to start the program. The first stage is called the “base phase”. Work through the base phase for the first week of the cycle. During the base phase, follow core lifting exercises. Core lifts include flat, incline, and decline bench press, power and hang cleans, front and back squats, dead lift exercises, and anything that works to build core abdominal muscles (such as sit ups, crunches, leg lifts, etc.).
Now that with the knowledge of the lifts included in the base phase to gain stronger, one should know what weight to use and how many times to lift it. I would recommend starting this phase with three sets of ten reps on whatever weight feels right. Remember though, that a person should not necessarily be in their comfort zone while lifting. This will cause the rate of strength gain to slow down; the body must be pushed to it's limits, if not further.
The second stage is called the “strength stage” and this will be when a person really starts to pack on more mass and weight. Just like the stage before, this should last a one week period. Continue to use your normal core lifts (and anything else one would feel like adding for personal benefit), but now is really the time to get stronger. One should increase the weight on the bar now, but decrease the reps. I recommend 3 sets of 5.
The “power stage” comes next, once again a week long period. Now is when a person is training their muscles to really adjust to the discomfort of true muscle strain. Continue to raise weight resistance on your core lifts and move to 1 set of 4 reps, 1 set of 3 reps, and 1 set of 2 reps to get ready for your next max out. The final max out will show if the person has actually increased your size, strength, and speed.
I can guarantee if one was to follow this method correctly it would help them and they will see results within three weeks. I would urge anyone that tries it to remember that it's not the hours put in, but it's what is put into the hours. With this program, like any other program, one will reap what they sew.
