Muscle Starter
Phase 2: Weeks 4-6 = Better control over your body, more endurance and stamina.
This phase increases training intensity progressively. Heavier loads, longer sets and controlled tempo variations build muscle strength, boost training efficiency and prepare the body for higher demands and better control..
- You can do this at home or in the gym with minimal equipment.
- You need:
- Dumbbells with different weights or adjustable weights
- Exercise ball
- Your own body weight - Priming is the first component of the Yicho muscle resistance training programs. It sets up your muscles for the workout. By priming, you activate the adaptation process and give signals to your central nervous system to get ready for exercise. You are reducing the risk of injury and also increasing functional ranges of motion, making your workout more effective. Priming also increases your mobility, which is the key to your successful training.
- Remember to follow the program consistently, all nine weeks. Give yourself 1-2 rest days between the workouts.
- Speeding your recovery at the end of the workouts guides you to safer and efficient training.
- Keep up your motivation by creating small goals for yourself and celebrating them!