Maximize your strength training routine by cutting out these time wasters.Read article
So you’re on the resolution wagon and looking for a jump start program? You’ve come to the right place. The Total-Body Reconstruction Planis built around one simple concept: the mind-muscle connection. It doesn’t matter whether you’re a complete beginner on his or her first program ever, or if you were at the top of your game a few years back but let yourself go.
These are weightlifting 101 exercises—with some unintimidating variations—that put the focus on the tempo in which you lift. You’ll notice that the daily routines will have one or two exercises that call for extremely-slow repetitions to ensure your tapping deep into the muscle for maximum stimulation. This is the connection that yields long-term results.
The plan is broken in three “splits” of two body parts followed by a conditioning circuit. In total, four days will be spent in the gym while others are reserved for rest and/or cardio. You may follow the plan for four, six, or eight weeks.
This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror—you’ll see noticeable differences in all the right places. Your face and jawline will look leaner; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (and for women at every level, for that matter).
The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.
The single most important part of this program is that you’re maximizing every single rep of every set. The best way to do this is by focusing on your lift tempo. For each exercise marked with “*”, you will perform repetitions very slow, and very controlled. Two-three seconds on the way down, two-three seconds on the way up, with a pause at the bottom and top of each rep. As you strengthen that connection with your muscles, watch how quickly you progress.
It’s suggested that DAY 1 is Monday, DAY 2 is Wednesday, DAY 3 is Thursday, DAY 4 is Saturday. Tuesday, Friday, and Sunday are “OFF” days. In week two, complete the first and second exercise of each body part as supersets. In week three and four, add one-three additional sets per exercise.