The 4-Week Strength Plan for People Who Hate Feeling Stiff but Love Feeling Strong

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Mobility and power go hand in hand; Good mobility will improve your strength training, while strong muscles, along with control, will provide a great foundation for increasing mobility.

For that reason, I’ve created a four-week strength-building workout program that will also help you increase mobility so you can lift heavier weights and move with ease. Work done.

Although weightlifting beginners can try this program, it is focused on the intermediate level. I have created a beginner-friendly four week program If this doesn’t work for you then you can follow this.

You can find the full program below (for free), as well as tips for maximizing the benefits of your workout and progressing your routine while getting fitter and stronger. Let’s get stuck into it.

4-Week Progressive Strength and Mobility Program

To build a strong and dynamic body, programs should follow certain principles to achieve lasting results. As well as your training regimen, I recommend you also check out our guide calculating macros And also the importance of a balanced diet.

But sticking with exercise for now, there are two principles I want to drive you through: consistency and progressive overloadWhich means adapting your workout program to increase the challenge as your body adapts, and strength vs hypertrophy training.

As the name suggests, strength training focuses more on increasing the actual strength of your muscles, while hypertrophy training focuses primarily on muscle growth and their size; There are some crossovers, but you will be trained differently depending on what you want to drill down to. This program focuses on the former.

Your program targets all the major muscle groups and will help you see results within just a month (or two) if you follow it consistently. To make it more accessible, I’ve designed it to only include free weights.

What you need to know

you will follow Two sessions per week: One upper body and one lower body, Involved mobility work created.

Strength training protocols include fewer reps, more sets And high intensity For your main lifts, so we’ll do the heavy lifting! Auxiliary lifts are on one low intensity, high reps And Low set.

each session runs 60 minutes. Rest for three minutes between your main lifts and 60-90 seconds Among the accessories.

We will increase difficulty throughout the week using loads, reps or sets. I recommend you calculate one-rep max Before you start If you don’t already know for yourself, this is the maximum amount you can lift per exercise for just one rep. From there, you can calculate what percentage to work with.

If you don’t want to calculate your one-rep max, use RPE (Rate of Perceived Exertion). For example, a 9/10 RPE means you only have one rep left in the tank, while a 4/10 means you have about 6 reps left.

Shoulder Mobility Primer!

Perform 2 rounds of the shoulder routine below, holding each exercise for 5-6 breaths.

Shoulder Mobility Finisher!

Try 3 sets of 20-30 meters overhead farmer’s goods Using your dumbbells. Press two weights overhead, then go for a walk while keeping your arms close to your ears, elbows extended, stabilizing the weights.

Hip Mobility Primer!

Perform 2 rounds of the hip routine below, holding each exercise for 5-6 breaths.

Mobility Ender!

Try 3 sets of 20-30 meters offset farmer’s carry Using dumbbells. Press the weight overhead in one hand (a unilateral walk) or hold another dumbbell over your shoulder, then go for a walk while still stabilizing the weight. Remember to change sides occasionally.

How to follow your 4-week plan

• week 1: Base Loading (RPE starts at 7-8)

• Week 2: +2.5–5 load, whether you’re using RPE as guidance or as a percentage

• Week 3: Add an extra set to your lifts if you feel comfortable

• Week 4: Heaviest week (RPE 8.5-9, low reps).

Sometimes it can be difficult to know if you’re ready to increase the intensity. Before adding weight or sets, make sure you can complete all of your given repetitions with stable technique, and increase no more than 2.5-5. For dumbbells, do not jump with a weight of more than 2 kg.

When you are consistently completing your reps at an intensity equal to or less than your stated RPE or your target percentage, consider moving on.

When you are consistently completing your reps at an intensity equal to or less than your stated RPE or your target percentage, consider moving on.

I like this program because it uses fundamental compound lifts. The big 5 in weight training. Think about your squats, bench presses and deadlifts.

We also know that heavy lifting can improve your neural pathways and strengthen the nervous system; Neuromuscular adaptations mean that your brain can better recruit motor units, and the interaction between the brain and muscles can become more efficient.

In high reps vs heavy weights Arguing, even while reducing the intensity, can produce the desired results, says a new study. Research results show that you can follow something called “”one-set rules,“Which promotes muscle adaptations by working close to your maximum intensity without requiring as many sets or repetitions. In short, when looking for those strength and muscle gains, this is the intensity you want to prioritize (along with good form, always).

You’ll also teach your body to generate and sustain force during this program, while the slower portions of the exercises (such as lowering the weight for longer periods of time during certain moves) will improve tension, control, and mobility under load. And finally, single-sided exercises like split squats or half kneeling presses will improve balance and control, while your finishers focus on core and shoulder stability.

Overall, there are a lot of benefits to be had. Get ready to lift heavy and move easily!

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