|#abselfieSo for a block of the year, change your focus to building strength to add lean muscle mass. You can allocate the volume of exercises to create more muscle growth in various areas if you are looking for a certain physique.
This is great for beginners because with the low amount of reps in strength training, you are able to focus on the QUALITY of the movement rather than the QUANTITY.
After you build a foundation of strength, you can enter your fat loss phase.
But what is considered a foundation of strength???
I would say for men, a foundation of strength is:
Bench press = bodyweight + (bodyweight x 0.25) for 1 rep
Deadlift = bodyweight + (bodyweight x 0.75) for 1 rep
BB Squat = bodyweight + (bodyweight x 0.5) for 1 rep
This is the least amount of weight I like to see my male clients move before entering fat loss routines.
For women, a foundation of strength is:
Glute Bridge = bodyweight + (bodyweight x 0.25) for 1 rep
BB Squat = bodyweight
Push Up = 1 bodyweight push up
If you have this foundation of strength, you will definitely have a fair amount of lean muscle mass.
And more muscle mass means MORE FAT LOSS!
– Focus on strength first
– Try to get as close to the foundational strength numbers before going into fat loss
– Switch up the qualities you are training for year round