Complete each workout once per week, allowing for a day of rest in between workouts. For exercises with one set, aim to complete them as fast as possible and continue until you reach the prescribed number of reps. Try to decrease the number of breaks you take each week.Â
Dare to Pair
Performing exercises in a circuit— which you’ll run into more during Part II—is no excuse to lower the weight, says CJ Murphy. “The biggest mistake I notice is that people often don’t use enough weight,” he says. “If you want to get jacked, challenge yourself by working with a weight that’s as close to what you use during your straight sets as possible.” Pyramid up in weight to find a load that’s challenging but allows you to complete all the reps.Â
Rooting
For the three main lifts, you must learn how to root your body to the ground to create a stable and safe base to lift. To do this, start with your feet in whatever position each lift requires. Then rotate your knees outward until they are slightly over your toes. Actively try to bring your heels together, as if you’re trying to burst through the side of your shoes, and squeeze your glutes as hard as you can.Â
