Click on the cover image above to read some pages of this book! Yeah I looked fine when I had my clothes on because I knew how to dress. Alternate between these workouts for your Strength Weeks A, B, A, B, etc. There is an Android app called that will show you accurate time, which you can then use to make sure your wristwatch and phone are both giving accurate time. If you would prefer to use a copy of my current working spreadsheet as opposed to an empty one then you can find my current one. Similarly, the protein comes from meat, fish, chicken and eggs, with only a small proportion from shakes or powders. Strength week results are shown in purple K and are done on a separate sheet in the spreadsheet.
That's quite a jump, and represents about 5 hours per week in the gym. I use the time on my wristwatch so I don't have to fiddle with my phone between sets. But the point is that I now have a long-term goal to work towards. In my ignorance I assumed that if I had done 50kg Bench press using the barbell that I could do 25kg using dumbbells. He gets enough mail already, and he was generous enough to allow me to post these spreadsheets. On some of the big compound exercises I increase the time between sets I from 4 to 5 minutes.
Mike says 3-4 minutes, so the balance of the 4 minutes is the time it takes to actually perform the set. If you've read popular magazines about weight or fitness training, or listened to the advice of people at the gym, you need this book to separate the fact from the wishful thinking. I started eating more than I ever had as an adult. I bought mine from , but they are available on Amazon and many other book sites. I lost 4 pounds and dropped 2% fat.
I was managing about 50% of my body weight, which is about average for a beginner. Renata Franca I'm getting stronger all the time. I worked out on and off most of my life. Once you return from the gym, record the numbers in The Year One Challenge training diary. Nope, I have done this now for almost 365 days! This book contains a full year's worth of workouts, properly laid out so you can record and track your progress, as well as some of the author's favorite motivational quotes and recipes from his bestselling cookbook, The Shredded Chef. I was frustrated with my trainer and when I told him I was unhappy, he started demanding nude photos of me because he said that was the only help me. I feel much better for it: sugar and processed carbs make me tired and continuously hungry, and junk food in general is not neither healthy or nutritious.
The purpose of the Strength Week is to give you more practice doing the key exercises the more you do them, the better you get and help you get stronger faster. I have allowed 4 minutes between working sets. For the bulking phase you have to start with this if you don't have much muscle to begin with Mike recommends 1g of protein per pound of body weight per day that's 2. Slow and steady, but no injuries. My body has completely changed. When I started The Year One Challenge exercises I changed from 2 days a week to a 4 day-a-week program done over 3 days , so that I end up doing a different day every Friday when I meet with Kirk, so he can supervise my exercises and point out mistakes or bad form.
I never stopped to think about muscle until I met my former trainer and I was still pretty clueless how it grew, other than I thought you were just supposed to constantly lift weights until you couldn't move for days. I took the advice of various writers and reduced my sugar intake almost completely, and carbohydrate intake to around 20% of my daily meals. At the bottom of each page there is a progress chart for 2 of the main exercises for the day. If you're ready to build muscle and lose fat faster than you ever thought possible, buy this journal today, get started on the program, and watch your body transform week after week. I also recommend the audiobook from Audible.
And thank you for changing my life. My goal was to learn how to do the Big 3 exercises: Squats, Bench Press, and Deadlift. In a few months time you'll want to go back and look at how you progressed to where you are now. If I eat bread it is in small amounts, such as brown bread and no more than 2 slices. Michael Matthews thinks I'm crazy and says that I can eat a lot more carbs than I do, but he too says avoid processed forms of food, and eat whole food. Fill in the date of your workout A , and once you have set up the equipment for the first warm up exercise, the time you started B. Avoid processed foods of all kinds, including fizzy drinks, liquefied fruit drinks, and all convenience stuff that doesn't require refrigeration and comes in a plastic wrapper.
Here is my last week in pictures…. You won't know how the program works, and so you'll be wasting your time. Note all your body measurements in the training diary. For example, if, in your last back workout, you deadlifted 225 pounds for sets of 5, 4, and 4 reps, you use 225 pounds for your deadlifts on your Strength Week. We are in the home stretch now and I wonder…. Each spreadsheet is a 9 week phase of the challenge. Now do the first 4 warm-up sets, noting the weights you used C and the reps you did D.
Warning: When you change from Phase 1 to Phase 2 you do a lot of work using dumbbells instead of barbells. Thanks Mike for making this so easy to understand. Since I can only currently do 85kg, I have a long way to go. Once your workout is done, record the results in The Year One Challenge book, or print out the completed page. But I was deeply insecure and not ready to give up.