How to; Workout

Get Bulky? or Get Lean?; Why not have it all!

(woman will not get bulky.)

Before going to the gym, just as anything in life, HAVE A GAME PLAN. 

THE ONE IN ALL GAME PLAN

Pyramiding the broad scale of your anatomy 

In football there is a method of muscle gain which is produced by a pyramid style workout 

Pyramiding

1) proceed to do many reps of a light amount of weight. (12-20)

- why; by focusing on light weight your body will learn how to do a specific movement in of which will become comfortable while warming up the muscles as well as lubricating ligaments 

-how; perform beach individual movement as slow as possible as to learn the movement and feeling of each individual muscle; mental focus should allow for deep breathing and visualization of anatomical breakdown. 

2) intermediate weight (8-12 reps)

-why; allow your body to accustom to heavier weight as well as tense up in order to get ready for extreme excursion 

-how; proceed to perform individual movements as slow and focused as possible. mental focus should allow for deep breathing and visualization of anatomical breakdown.

3) max out (1-3 reps) 

-why; your body is focused, tense, lubed, warmed up, stretched. The issue of hurting or pulling your muscle is taken out of the equation at this point. 

-how; preferably have a spotter but not necessary for the brave and willing. Allow for yourself to test your body. Pick up weights slightly out of your comfort zone ( 5-10 pounds over your regular max) NEGATIVES are now to be practices to allow for muscle strength and size. (MEN major size gains(natural testosterone)+strength+definition #gainz. Woman; strength +definition #gainz).

Light/Intermediate/Max out

20/10/3

Every muscle in the body must be exercised according to the full anatomy workout plan. after targeting every muscle individually, apply a workout that targets an individual muscle, last but not leas apply the Pyramiding 20/10/3 routine to that muscle. 

I will be providing a workout for every muscle of the body but wanted to provide a framework that will guarantee the most amount of results in the least amount of time.