Muscle Starter
PHASE 3: Weeks 7-9 = Faster metabolism, increased muscle size and firmness.
The final three weeks maximize muscle stimulus with higher volume and advanced training methods. This phase polishes results, enhances muscular endurance and delivers visible progress.
You can perform this workout at home or in the gym with minimal equipment. Here’s what you need:
- Dumbbells of varying weights or adjustable weights
- An exercise ball
- Your own body weight
Priming is the first component of the Yicho muscle resistance training program. It prepares your muscles for the workout by activating the adaptation process and signaling to your central nervous system that it's time to exercise. This reduces the risk of injury and increases your functional range of motion, making your workout more effective. Additionally, priming enhances your mobility, which is crucial for successful training.
Make sure to follow the program consistently for all nine weeks, allowing yourself 1-2 rest days between workouts. Speeding up your recovery at the end of each workout will lead to safer and more efficient training.
Stay motivated by setting small goals for yourself and celebrating your achievements!