Then, center the entire focus of your workout program around «beating the logbook» by either adding extra weight to the bar on the following workout (usually 5 - 10 pounds
for big compound lifts and 2.5 - 5 pounds for smaller isolation lifts) or squeezing out a few extra reps with the same weight (while staying in that 5 - 12 rep range).
Not exact matches
If you kill the acceleration and force transfer in the majority of
big compound lifts you will create a much
bigger resistance
for your muscles to work against, because you've eliminated the stretch reflex at the bottom of many movements as well as the elastic component intrinsic to most exercises.
The program is perfect
for beginners and advanced weight
lifters alike, emphasizing strength, progressive overload, and progress on
big,
compound movements (Squat, Bench Press, Deadlift, Overhead Press, and Barbell Rows).
What changed it
for me were an intermittent fasting CLEAN diet, fasted workouts fueled by Forge and Pulse and most important of all —
BIG compound lifts.
Nowadays I focus on
big, multi-joint
compound lifts for most of my program.
Use
big,
compound movements
for most of your
lifts.
Bt I do want elegant abs (JLO kind) as you mentioned can I substitute the
big compound lifts weights
for something else and still do the rest of the workouts listed effectively??