For the next 40 workouts, do the exact same training program every day. (For the record, I find that most of my goals are reached by day 20 or 22, so you can also opt for a shorter period.)
Pick five exercises. I suggest you do a squatting movement like the goblet squat or overhead squat as part of the warm-up, as you donâ??t want to ignore the movement, but it might be fun to focus on other aspects of your body.
Focus on these five movements:
â?¢ A large posterior chain movement (the deadlift is the right answer)
â?¢ Upper body push (bench press, incline bench press, military press)
â?¢ Upper body pull (pull-ups, rows, or, if youâ??ve ignored them like me, heavy bicep curls)
â?¢ A simple full-body explosive move (kettlebell swings or snatches)
â?¢ And something for what I call an â??anterior chainâ?? move (an abdominal exercise). I think the ab wheel is king here, but you can also do some other movements best suited for lower reps.
Only do two sets of five reps per workout for the deadlift and push/pull exercises, and one set of 20 to 50 for the explosive move. Do a solid single set of five reps for the abs.
Never plan or worry about the weight or the load. Always stay within yourself and go heavy â??naturally.â??
Donâ??t eat chalk, scream, or pound on walls. Simply do each lift without any emotion or excitement and strive for perfect technique.