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First you walk.
Second you jog.
Then you run.
Watch his transformation!
Sticking with the principles.
In a world of information overload, everything is so saturated that it's hard to know what's right from wrong. With all the techniques you have online people are still asking the simple how to's.
"How to break plateaus", "How to get bench press stronger", or "How to lose more weight?"
The short answer is everyone is looking for that short cut but ends up taking the long way because they follow techniques (which 90% of them are fad) and programs that are not even suited for them. It takes more than a general laid out program to work if you want to be efficient with your results. Everyone starts out differently with different body mechanics, metabolism, and experience, so we must stick with the principles.
Our method focuses on phases.
The principle of adaptation states that the body becomes accustomed to a particular exercise or training program, or diet through repetition.
By understanding and utilizing different phases in your training, you can continue to challenge your body and see progress, whether you're a beginner or an experienced lifter.
Phases can help you overcome plateaus, prevent injuries, and improve performance. By constantly changing your diet through different phases, you can also recomposition your body to your desired physique.
In essence, phases will keep you moving forward.
Optimum Performance Training Model
For beginners, you can't just lift right away. It takes proper mechanics to perform certain exercises and give you exponential results.
Just like Jonathan in the video above, he had huge muscle imbalance and poor correction that we had to correct through phase 1 and 2 that acts as your foundation.
Bulking & Cutting / Metabolic Priming
Bulking Phase - eat surplus calories while training to add muscle and fat
Cut Phase - eat under maintenance calories while training to burn fat while maintaining muscle
[Thus each cycle adds muscle without additional fat]
Reverse Diet - slowly increase calories to increase maintenance calories
Gradually increase the weight, frequency, or number of repetitions in your strength training routine.
This challenges your body and allows your musculoskeletal system to get stronger.