These are the rules, if I could phrase it that way, that we will follow while on this awesome journey. Remember this is not a race, it is a journey. Building muscle, changing your physical appearance takes time. By using these principles we will eliminate all of the time wasters and bad habits that get in the way of making quick progress. The first 6 months of a training programme are when the quickest changes happen. Be excited, you will be feeling first and then seeing results very soon. Sooner than many of you may think. Right, let's get to it:
First principle: Do NOT train more than 3 times a week. (Refer to Rest and Recuperation)
Second principle: Concentrate on the exercise that you are busy doing. ( Remember brain - muscle link)
Third Principle: Do EVERY exercise. You may not like some of them but they're there for a reason. Don't skip any.
Fourth Principle: Eliminate Momentum. Do the exercises slowly, so that the muscles do the work and you don't use momentum to lift the weight ( We call this a cadence: lift the weight slowly, 2-3 seconds, then hold it for 2, and then lower it for 4 seconds. This may sound strange but after your first workout you'll know that it works.)
That's it. Stick to the principles and rest days and your first month of training is going to change your life.
