The “ONE MORE REP” Novice Program
Embarking on a fitness journey can be both exciting and overwhelming, especially for novices. However, progress can come surprisingly easily with consistent effort and a solid plan. The “ONE MORE REP” Novice Program is designed to help you build strength and confidence through incremental improvements. By adding just one more rep per exercise each workout, you'll see significant progress in no time. Here's a step-by-step guide to get you started.
Setting Up Your “ONE MORE REP” Novice Program
Step 1: Pick Your Exercises
Begin by selecting four exercises per workout, aiming for three sets of 8-10 reps for each exercise. It's recommended to choose one compound lift per muscle group to ensure balanced development. Compound lifts, such as squats, deadlifts, bench presses, and rows, engage multiple muscle groups and are crucial for building overall strength.
Step 2: Structure Your Workouts
Create a workout rotation using an A/B or A/B/C structure. This means you'll have different exercises for each workout. Rotate through these workouts each week. For example:
· Week 1: A, B, C, A
· Week 2: B, C, A, B
This variety helps to keep your muscles challenged and prevents plateaus.
Step 3: Incremental Progress
Each time you repeat a workout, aim to add at least one more rep to each exercise, maintaining good form throughout. Once you can perform three sets of 10 reps, increase the weight of the exercise by 5-10 lbs. This gradual progression ensures that you continue to build strength without risking injury.
Step 4: Consistency is Key
Repeat this process consistently. As you add reps and increase weights, you'll notice your strength and endurance improving steadily. Remember, the key to success is consistency and incremental progress.
Conclusion
The “ONE MORE REP” Novice Program simplifies the path to fitness success. By focusing on small, manageable increases, you can make significant progress without feeling overwhelmed. Whether you're new to the gym or looking to refine your routine, this program offers a structured and effective approach to building strength and confidence.
Remember, every rep counts!
Want to learn more and get results? Book a free strategy session with one of our certified personal trainers today! personaltraining@heavensacademy.com or call 403 263-3113
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