This program is focused on muscle building and toning utilizing a "half body" training split. Each training day will consist of training muscle groups of the upper body or the lower body. We will be utilizing 2 rest days that are spaced apart to help bring down muscular fatigue as well as systemic fatigue.

It is very important that we use excellent form when lifting weights. This is important from a health standpoint, but also to maximize our results with the time we are investing inside of the gym. 

If you are unsure of an exercise, be sure to watch the instructional video. NOTE: It is always optimal to lower the weight slow and with lots of control when doing pushing movements like presses. When you reach the deepest stretching point in the movement hold that position for a half second to one second to maximize the tension that is on the muscle when fully stretched. This is shown to cause the most muscle stimulus and most growth. Often times you do not see people lift weights like this because it is difficult, and it takes a little more time and focus. For pulling movements where you are pulling weight towards you, focus on controlling the weight moving away from you. When you reach that full stretch as the weight is pulling your arms away from your body do the same as discussed above. Sit in the "full stretch" position and resume pulling the weight back towards your body with maximum force.

Notes:

RPE - Rate of Perceived Exertion - Meaning the level of intensity of the set you have just finished. Example, If I do a set of air squats for 15 reps maybe for me that is really easy so perhaps, I would rate that as RPE - 1. 

Or I would do squats with 200 pounds on my back for 15 reps and maybe that is really hard for me but doable. Then perhaps I rate that RPE - 10. 

I use this term to help you understand where your intensity and efforts should be, and it also lets you know where you are pushing hard and not pushing as hard. 

RIR - Reps in Reserve - Meaning the number of reps you could have done after hitting your target rep range. For example, if the exercise calls for 3x10, 2RIR. This means you preform 3 sets of 10 repetitions, but you should be utilizing a weight that allows you to complete all 10 reps with the ability to have done a total of 12.

This helps with dialing in intensity so we can achieve a muscle stimulus but also keep us from diving into the deep end to early and avoid possible injury and overtraining.