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WEIGHT TRAINING PLAN: how to repeat for max results + my tips

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Here’s a blog post that is basically an excerpt from my workout diary: if that is such a thing and if I had one. I started the year following THIS workout program. It’s 4 weeks of traditional weight training with weekly training cues to ensure progress workout to workout. This month, I made more progress in terms of muscle gain and leaning out than I even anticipated, so I want to repeat the program. There is both a gym version and a home version. I follow the gym workouts 75% of the time, but love having both available so I can workout wherever. Below, I will outline how I am repeating the plan and lots of my tips.

REPEATING THE WEIGHT TRAINING PLAN 2020

SAME WORKOUTS:

I am not changing any of the workouts. Every workout in the plan is brand new, so repeating it is going to be just as effective. Sometimes I even think they’re more effective when I repeat them because I’m slightly familiar and can focus even more on form.

 DIFFERENT BASELINE:

The only thing I am changing is that for Week 1, I am not “finding my baseline numbers.” In Week 1 of the program, you are advised to record your weight used for the foundational movements. This allows us to build off that and progress in the following weeks. When repeating, I am going to use my Week 4 numbers as the “baseline” and enter Week 1 already increasing from that. 

MY WEIGHT TRAINING PLAN RESULTS 

I started this program with very low muscle mass and pretty weak strength. I had 2 babies in 2 years, so building and sustaining muscle has been a challenge the past few years. Plus, I’ve gained weight, lost weight, gained weight, lost weight… my body fat is all over the place. My goal was to build a solid foundation of muscle and strength while eating 

I have made noticiable muscle mass improvements, especially in my glutes and arms. Because I’ve also been eating well (following THIS), I have been able to keep my body fat low. It’s been awhile since I saw results this effectively, which is why I am repeating this plan.

COMMON WEIGHT TRAINING QUESTIONS + MY TIPS

I left a question box on my Instagram stories, so I’m taking the most popular questions to answer here and share all my tips for maximizing results with this plan and lifting in general.

HOW CAN I INCREASE THE INTENSITY FOR THE 2ND ROUND?

At the beginning of each week, there is an overview that shares what progressive elements to add in each week. By following those, you will be increasing the intensity even if you’ve completed 1 round. AND, take your week 4 numbers as your new baseline as I described above… it’s going to be good!

HOW MANY DAYS/WEEK SHOULD WE LIFT?

I suggest lifting as many days per week as what works for you to be consistent. I provide workouts 5-6 days/week so I can give you as many as possible. If you workout 3 days/week, follow the plan in order, stopping and picking up right where you left off. Consistency is key even if that means lifting 3-4 days/week (that’s the minimum I feel is required for real results).

CAN YOU WEIGHT TRAIN FOR WEIGHT LOSS?

YES! In fact, I think weight training is one of the fastest ways to fat loss along with proper nutrition (I highly suggest THIS plan for that). Muscle increases the amount of calories you burn at rest. So, you’ll burn calories during your weight training workout AND your results will increase that even more for greater fat loss.

HOW OFTEN DO YOU INCORPORATE CARDIO?

At the beginning of each week, there is a note on how much cardio I suggest. For example, most weeks, I aim for about 60 minutes of cardio/week. I typically  break that up into 3 10-minute sessions that I do before or after a lift. Then, on a Saturday, I’ll do a 30 minute jog. Every week it varies but that’s one example.

DO YOU DO ADDITIONAL AB WORKOUTS?

The only type of ab training I do is the Pelvic Floor + Core Plan (here). Once you master the activation techniques I teach, you’ll utilize the deepest core muscles and become hooked. Plus, traditional weight training is such a core workout, which you will find.

DO YOU FOLLOW IF WHILE DOING THIS PLAN?

I do follow intermittent fasting. If you’re new to that, I have a full blog post HERE will everything you need to know. I’ve seen amazing results without IF and I’ve seen amazing results following IF. I am a snacker, especially a late night snacker, so for me IF helps with that. Most importantly, if you keep your overall portions/macros in check, you’ll have success. If you’re stuck with fat loss, that’s exactly where I would look.

SHOULD I DO THE WTP OR 30X30?

My Weight Training Plans are what I suggest for building muscle and a fit body. I do these types of workouts 80% of the time. A few times per year, I switch up my training by following workouts like 30×30 Fat Loss Shred for an intense training switch up and sculpting.

I AM GETTING BACK TO THE GYM AFTER A VERY LONG TIME OFF, SHOULD I START WITH THIS PLAN?

I would start with THIS program. Pick the home or gym option based on what equipment you have available. The home version requires a set of dumbbells, resistance band and a bench/step. The gym version utilizes full gym equipment: cables, barbells, leg press, etc. The plan will help you find your baseline whether that is a beginner or advanced level and walk you through how to increase each workout based on your fitness level.

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This content was originally published here.

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