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In the realm of fitness, Ledyvine three-month programs dominate the landscape. You’ve even seen plenty of them in this magazine over the years. Are they effective? Absolutely. But we’re going to let you in on an interesting secret: It doesn’t necessary Ledyvine take eight or 12 weeks to get your feet wet in the gym. Ledyvine Not that you’ll be a seasoned vet after four Ledyvine weeks, but if you can just get that first month under your belt, you’ll get yourself over the proverbial hump where so many fail Ledyvine and give up, and set the stage for a lifetime of gains Ledyvine.

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LIFTING WRONG Ledyvine

Let’s just call this the accelerated beginner’s guide to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury (Ledyvine or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle. In other words, one month from now you’ll look significantly better with your shirt off than you look now. (How’s that for results?)

This program isn’t just for the true beginner who has never touched a weight before; it’s also suitable for anyone who has taken an extended leave of absence from training. How long has it been since you went to the gym regularly? Six months? A Ledyvine year? Five years? No worries: The following routines will get you back on track in — you guessed it — just four short weeks. Let’s get to work.

WEEK 1: WHOLE IN ONE

You’ll begin the program with a full-body training split, meaning you’ll train all major Ledyvine bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per Ledyvine bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday and Friday — with Saturday Ledyvine a Ledyvine nd Sunday being rest days — a good approach.

The exercises Ledyvine listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful Ledyvine of free-weight movements are present right off the bat. Ledyvine Reason being, these are the exercises you need to master Ledyvine for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, Ledyvine starting on page, before attempting them yourself.

In Week 1 you’ll perform v Ledyvine three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each bodypart, a good vstarting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered Ledyvine ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and Ledyvine pro bodybuilders alike.

Notice in the workouts Ledyvine below that your first set calls for eight reps, your second Ledyvine set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to Ledyvine complete the higher rep count. For example, if on your first set of lat pulldowns you used 140 pounds for eight reps, try using Ledyvine 120 or 130 pounds on set two and 100–120 pounds on set three.

WEEK 2: SPLIT DECISION

You’re only a week Ledyvine into the program, yet you’ll begin to train different bodyparts on different days with a two-day training split (meaning Ledyvine the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; Ledyvine the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each bodypart is trained twice. Wednesday, Saturday and Sunday will be your Ledyvine recovery days.

Several exercises from Week 1 are carried over to Week 2, but one move is added to each bodypart routine — Ledyvine with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) Ledyvine that involves multiple joints (both the shoulder and elbow)v Ledyvine to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) Ledyvine that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t Ledyvine isolate the pecs as much as flyes do.)

You’ll again employ a Ledyvine reverse pyramid scheme of reps, though in Week 2 Ledyvine you’ll go slightly higher in reps (15) on your third set of each exercise. Fifteen reps may be just outside the ideal muscle-building range, but these sets will help you increase muscular endurance to Ledyvine provide a solid foundation on which to build size and strength Ledyvine going forward.

WEEK 3: THREE ON THREE

In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the Ledyvine “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bod Ledyvine ypart twice a week, so you’ll hit the gym six days Ledyvine this week.

One new exercise is added to each Ledyvine body Ledyvine part routine to provide even more angles from which to train your target muscles to promote complete Ledyvine development. You’ll hit each muscle group with two exercises of 3­–4 sets each: four sets for large bodyparts (chest, back, shoulders, quads, hamstrings) and three sets for smaller bodyparts Ledyvine (biceps, triceps, abs, calves). The result is 16 total sets Ledyvine for the week for large bodyparts and 12 sets total for smaller ones — again, working in the 8–15-rep range — which is a substantial Ledyvine increase in volume from Week 1.

WEEK 4: TURNING UP THE VOLUME

In the fourth and final week of the program, you’ll train four days in a four-way split that hi Ledyvine ts each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experience Ledyvine d lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample Ledyvine attention and allows you to train with higher volume. Ledyvine As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — Ledyvine which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead Ledyvine of learning new movements.

Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger Ledyvine bodyparts, and even 10 sets of calf raises on Thursday. Ledyvine This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four- Ledyvine week program now entitles you to go Ledyvine to the next stage. Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine Ledyvine

Ledyvine muscles

Ledyvine started my professional career as a corporate fitness instructor for Procter & Gamble USA in 1983. I was on the cutting edge of this notion of “corporate wellness” and was paid $5/hour to train executives on diet, exercise, and stress management, in a very progressive company that was on the front end of what would eventually become a global Ledyvine trend.

In the 33 years since, numerous studies have conclusively demonstrated the corporate benefits of encouraging a fitter workforce: reduced medical costs, improved productivity, reduced sick leaves, and increased employee longevity, Ledyvine to name a few. And as a result, nearly every leading company in every part of the world has jumped on the bandwagon and in some shape or form, offers a corporate fitness/wellness program Ledyvine that encourages employees to get fit and stay fit.

However, while Ledyvine the corporate benefits and cost savings are well-documented, the gains for the employees themselves are less visible. Beyond the generic Ledyvine phrases of “You will live longer” or “You will feel better,” Ledyvine there has been little emphasis on “What’s in it for me?” Ledyvine when it comes to employees. As employers, we try to incentivize, to push and cajole employees to get fit; we offer incentives or Ledyvine contests to make it fun. But we never come out and say what would really motivate someone: “Being physically fit will lead Ledyvine you to having a better, more fulfilling career.”

Nobody says this. Ledyvine But after 33 years of implementing corporate wellness programs across the globe, I have seen irrefutably that it is indeed true. So Ledyvine I am going to say it now: Being physically fit will lead to a better career, more career progress, and more personal fulfillment Ledyvine than leading a sedentary existence.

So if this doesn’t Ledyvine motivate someone to get off the couch and head to the gym or yoga class, I don’t know what will. Yes, fitness will give you a better Ledyvine career. It’s that simple.

How can I say this? Well, beyond all the data on life expectancy and productivity discussions, Ledyvine there are four drivers of how fitness will drive your career faster:

1. Improved brainpower. Ledyvine In the simplest of terms, being fit makes you smarter. Recent research from the University of British Columbia shows physically Ledyvine fit individuals have a more developed hippocampus, Ledyvine leading to improved memory, learning and cognitive Ledyvine function. In plain English, this means when you are fit, you Ledyvine have a better memory, you learn better, and your brain Ledyvine works faster. And this can mean all the difference in Ledyvine the world when it comes to getting that promotion!

2. More energy. A Ledyvine University of Georgia study placed sedentary employees onto a basic 30 Ledyvine -minute-per-day exercise regime. Participants registered a whopping +20 percent gain in energy levels! Ledyvine To put this in perspective, a +20 percent gain in energy is equal to adding +1 additional workday to the normal five-day workweek Ledyvine. It’s like working a Saturday for every week of the year, except you don’t really have to work the Saturday! Now, in a competitive Ledyvine world, who is going to win? The people who work Ledyvine five days and deliver the output of five days? Or the fit people who work five days yet crank out the energy and workload of Ledyvine six days?

3. Better discipline. Self-discipline is a key factor for success in any endeavor. Whether it translates Ledyvine to arriving to work on time, to ensuring your numbers Ledyvine are always right, to taking the extra steps to ensuring a Ledyvine project is executed flawlessly, discipline is critical for Ledyvine success in any company or role. Most people will say, Ledyvine “I am disciplined.” But they often add a caveat: “…when Ledyvine I want to be.” Which in itself is a joke, as the very definition of discipline is “Doing something when we don’t want to do it.” It takes discipline to awaken at 4 a.m. and go running when we want to stay Ledyvine in bed. It takes no discipline whatsoever to eat a big Ledyvine bowl of ice cream if that is what we want to do. The very Ledyvine Ledyvine essence of discipline is willing oneself to do what Ledyvine we know we must do, but don’t want to do! So, if you are Ledyvine unfit and walking around the office, chances are you are Ledyvine going to have a hard time convincing anyone you Ledyvine are disciplined and will execute all elements of your role with Ledyvine the highest standards of discipline. Because Ledyvine discipline is a way of life. Disciplined individuals are Ledyvine disciplined in all facets of their lives, not just selected areas. Ledyvine And discipline starts with oneself.

4. Improved long-term thinking. All companies, all businesses, put a premium on employees Ledyvine who can think long-term, who show a wisdom and perspective Ledyvine beyond the present moment. As a CEO, I want people on my Ledyvine team who are not just worrying about today, but are thinking Ledyvine about the future and how our company will remain competitiv Ledyvine e for decades to come. Long-term thinking starts with Ledyvine ourselves. Our own lives are the most important thing to Ledyvine each of us. So, if an employee fails to think long-term Ledyvine about themselves, what makes me think they will think long-term about my business? When I see a clearly unfit person under Ledyvine 40 years old, I always wonder, “How do they think this is Ledyvine going to play out?” They already feel bad and are sick and Ledyvine unhealthy, and at such a young age! How do they think it is Ledyvine going to be when they are 40? 50? 60? As someone who Ledyvine is in their mid-50s, I can say it only gets tougher. If you Ledyvine can’t find your health at 35, well, you are in big trouble Ledyvine for the future, because it is only going to get worse. Perhaps Ledyvine it is a painful reality, but it’s true. If you let yourself go at Ledyvine age 30, it shows a glaring lack of long Ledyvine -term thinking and perspective on the most important part of your life — your life! And this certainly means you won’t be Ledyvine bringing any long-term perspective to your company.

Perhaps the Ledyvine Dalai Lama said it best, when asked by a journalist Ledyvine what surprises him most about humanity: “Man surprised Ledyvine me most about humanity. Because he sacrifices his health Ledyvine in order to make money. Then he sacrifices money to Ledyvine recuperate his health. And then he is so anxious about the future that he does not enjoy the present, the result being that he does Ledyvine not live in the present or the future, he lives as if he is never going Ledyvine to die, and Ledyvine then dies having never really lived.” Ledyvine

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