Beginner Lifters Guide
How to follow these training programs.
MJ Strength & Conditioning Q and A
How long should each workout take?
Each workout should take roughly an hour. Make time to stretch and or foam roll directly after each session or when you get home. This practice will reduce muscle soreness, stiffness, and prevent injury in the future.
Can I do this program if I've never lifted weights before?
Yes, but you have to focus on form. It is critical for injury prevention and maximizing results. You can hire a trainer to supervise you through these programs. If you are recovering from an injury or have a chronic muscular or joint condition, please consult a physician before starting this workout program.
Can I change the exercise order or switch days I train?
Yes, if you have to but only if it's necessary for one or two movements. Maintain the sequence of exercise order and training days for maximum benefits.
What if I am too sore to repeat the next workout?
Be sure you are drinking enough water and consuming proper caloric amounts. Decrease the rep count and weight but still work through the movements if your soreness is 1-5, if it's 6-9 then rest and spend more time recovering. Your body will adapt, stick to the plan and hire a local trainer to take you through the movements if need be.
If I miss a week do I have to start over?
If you miss a week of training you must pick up where you left off, life happens. If you are too sore from the first two weeks of programming, repeat them. Only progress to the following weeks when you are confident and recovering properly.
If you miss two weeks I recommend you start over. Your body will adapt to whatever you do consistently, if you do nothing your muscle tissue adapts to just that, nothingness.