* Starting Strength
* Madcow 5x5
* Practical Programming Novice Program
* Big Six
* German Volume Training
Whether it's bodybuilding, powerlifting, athletics or general fitness and weight loss, Multi-Year Weight Training will help you build muscle as quickly as possible through systematic modifications of diet and exercise.
Start the journey with full body workouts. Get your diet in order with macronutrient goals. Learn the theory about why what you're doing will or will not produce results. You won't get to a body weight bench press without learning along the way and you certainly won't get double your weight on the bar without learning a few more things. Performance and knowledge have to increase together. Multi-Year Fitness has you covered in both respects.
You are a craftsman. Your body is the project, the gym is your workshop, and compound exercises are your most trusty tools. Study, plan, then build something great.
The bodybuilding and fitness industry in general are full of myths, unconfirmed anecdotal reports, outright lies and fabrications so you'll find an evidence based approach a breath of fresh air. You won't get confused by a million different exercises to chose from. You'll get what has worked over and over for people around the world. Whether you're interested in weight loss or you want to build muscle, you'll also get personalized recommendations based on decades of research on how best to achieve the fastest rate of progress.
You. Will. Make. Progress.
After you complete a workout, your next workout will automatically adjust (weight/rep/set increments and decrements) to respond to performance levels in the previous workout. That means workout tracking and body tracking couldn't be simpler. Create a workout with a single tap then log it with another. Done.
Realistic targets keep you on track. Statistical analysis has shown that a beginner can expect a strength gain of about 30% in the first 90 days. Additional gains in strength are gradual and due to an interplay between neuromuscular improvements and hypertrophy. A 5'9" (1.75m) man can expect to gain about 15 lb (7kg) of muscle in the first year. Expect 3-5 years to reach your natural maximum. These are your targets. Feel free to smash through them.