By doing these basic exercises men will build muscle mass and women will develop firmer arms and legs. After having done these basic exercises for a couple of months, muscles and connective tissue will have grown stronger and a good ‘mind-to-muscle’ link will have been established.
The exercises in the Workout manager are effective and have proven their value in practice. It is precisely these exercises which form the basis of your future performance in power training. We recommend you follow the program as outlined in the Workout manager for at least 6 to 12 months.
During this time you will learn to perform the basic exercises correctly before going on to making combinations with other exercises and techniques to build up your workout intensity. After the ‘starting out’ period you will be ready for other training programs and for adding more advanced supplements to your diet with ingredients such as Creatine and HMB (in addition to proteins, multivitamins and vitamin C!).
The Workout Manager™ system saves the beginner a lot of time and effort by presenting a complete plan.
The system provides a quick and responsible way to make the beginner familiar with the principles of weight training.
Not only the variation of exercises, but especially the differences in the number of repetitions for each set in combination with weight, all play an important role. For this reason the Workout manager allows you to choose between differing numbers of repetitions per set, thus making it possible to periodically (every 4 to 6 weeks) train the muscle fibers in totally different ways (power, mass, shape).
Important to know:
Each set of 4 to 6 repetitions stimulates the muscle fibers mainly in getting stronger (power).
Each set of 6 to 8 repetitions increases the size of muscle fibers (mass).
12 or more repetitions form the basis for improved signal transmission to the muscles, as well as giving specific attention to muscle shape.
legs, standing leg curls
Variation in the number of repetitions every 4 to 6 weeks forces your muscles to adapt. Within 4 to 6 weeks the principle of progressive resistance is applied: weight is continuously and proportionally increased.
For example, you add 2 ½ kg of weight each week when bench-pressing. After 4 weeks you will be able to lift a total of 10 kg more when bench-pressing than previously.