The document outlines a 4-week strength training program for beginners with no prior experience. The goal of the first phase is anatomical adaptation, focusing on strengthening connective tissue to prevent injury, developing proper form, and initiating muscle protein synthesis. The program consists of 3 workouts per week with low intensity and high volume, including exercises like goblet squats, leg curls, lunges, calf raises, deadlifts, presses, and curls performed across 3 sets with increasing weights.
The document outlines a 4-week strength training program for beginners with no prior experience. The goal of the first phase is anatomical adaptation, focusing on strengthening connective tissue to prevent injury, developing proper form, and initiating muscle protein synthesis. The program consists of 3 workouts per week with low intensity and high volume, including exercises like goblet squats, leg curls, lunges, calf raises, deadlifts, presses, and curls performed across 3 sets with increasing weights.
The document outlines a 4-week strength training program for beginners with no prior experience. The goal of the first phase is anatomical adaptation, focusing on strengthening connective tissue to prevent injury, developing proper form, and initiating muscle protein synthesis. The program consists of 3 workouts per week with low intensity and high volume, including exercises like goblet squats, leg curls, lunges, calf raises, deadlifts, presses, and curls performed across 3 sets with increasing weights.
The document outlines a 4-week strength training program for beginners with no prior experience. The goal of the first phase is anatomical adaptation, focusing on strengthening connective tissue to prevent injury, developing proper form, and initiating muscle protein synthesis. The program consists of 3 workouts per week with low intensity and high volume, including exercises like goblet squats, leg curls, lunges, calf raises, deadlifts, presses, and curls performed across 3 sets with increasing weights.
Level 1 - No prior experiance in Strength training
Phase 1 Anatomical Adaptation Time period 4 weeks Strengthen the connective tissue to reduce future chance of injury. Allow for development of proper form for greater strength and balance as well as better Focus timing with regard to coordination. Start inducing muscle protein synthesis for increased strength of contraction. Frequency Three workouts / week (MWF or TThS) Intensity Low Volume High
