How To Work The Weekly Lift
Welcome to The Weekly Lift!
Total Body #1
Instructions:
Total Body #2
Instructions:
Total Body #3
Instructions:
OR Lower Body #3
Choose this lift INSTEAD of Total Body #3. For full instructions click HERE.
OR Upper Body #4
Choose this lift INSTEAD of Total Body #3. For full instructions click HERE.
Core & Mobility
This is an optional supplemental lift! Do this one on an off day or you can replace another lift with it. Great for additional core & mobility work, or for a lighter strength day if you need more rest from the heavier lifts. This is also a great lift to do when away or without gym access.
How to Focus on Lagging Muscles
Did you know that working three total body lifts per week actually can help you focus on lagging muscle groups even more so?
Cardio Rec's
Generally, when your focus is on building muscle you will not want cardiovascular/ aerobic exercise to be the primary stimulus to your body. Though cardio is healthy for your heart, too much cardio - and too high in intensity - will hinder your progress with strength training and building muscle, as well as cause your metabolism to slow down.
When Should I Lift More? (Progressive Overload)
What is Progressive Overload?!
When should I do a "Deload" Week?
"Deloading" is when you work through total body movements as you normally would, but intentionally go lighter in weight and work less overall volume to allow the body time to heal, repair, and actually grow stronger. This is an important element of training when you have been lifting heavy for a while, when you need a break, or if your body is feeling tired / stressed (also optimal for your PMS or menstruation week depending on your body!). A deload week is still energizing while allowing you to take it a little easier during your workouts. It gives the muscles a period of active recovery and can actually increase strength gains in the long run.
Recommended Equipment For Home Workouts