Catch a glimpse into how we came up with this month's programming, for the "Swole Squad." Looking to achieve those results you've been waiting for? Now is the time to step up and join the group!
The Start of Something New!
Hey everyone! In this video, we're going to dive into what's in store for your January 2024 fitness program with the Swole Squad. For the Swole Squad, our goal for the first month is to create a program that caters to the majority of individuals and assess where each of us stands in terms of our fitness levels. Since this group is just getting started, it's important to establish a baseline for our members, understand their goals, and identify their niche within the group.
What Does This Program Entail?
So, what's in the program? We'll be following a three-times-a-week full-body workout routine. For this month, we'll focus on higher rep ranges, typically starting around 10 to 20 reps depending on the exercise. Each workout is designed to target most of our muscle groups, ensuring we get the most out of our training time.
The Method Behind The Madness
Now, you might be wondering how we maximize our workouts for the best results. Well, it all comes down to motor unit recruitment. Compound movements, such as barbell back squats, deadlifts, and inclined bench presses, engage multiple muscle groups, distributing motor unit recruitment across the body. This allows us to privy up work across a wide array of muscle groups in a single session compared to other isolated exercises, which would primarily focus on a specific muscle group.
In addition to compound movements, we'll also incorporate unilateral-based exercises towards the end of the workouts. These exercises aim to recruit a maximum number of motor units for a specific muscle group, which is typically achieved with isolated movements.
Understanding Volume
Now, let's talk about volume. Our approach is based on minimum effective dose training. This means we'll start all muscle groups at the same volume, with the volume being determined by effective reps. Effective reps depend on the quality of our sets. To ensure you're following the program effectively, I highly recommend sending in videos of yourself performing the exercises to myself or Coach Bruce. This way, we can conduct form checks and make necessary adjustments to the program based on your progress.
How Do You Improve?
Since our program includes a variety of compound movements, there might be slight variations in the movements from rep to rep. This program is best suited for individuals who aren't absolute beginners and have some experience with barbells or dumbbells, and feel confident doing the workouts independently.
To sum it up, there are three key things I want from you:
Progression: Continuously strive to improve each week. Challenge yourself to increase weight or reps to ensure you're progressing.
Communication through Video: Don't hesitate to share your exercise videos for form checks and to maintain the right level of intensity.
Nutrition: Remember, training is only a part of the equation. Proper nutrition is crucial for your fitness journey. We'll be providing blog posts, videos, and content on nutrition, so stay tuned.
I'm incredibly excited for this journey with you all, and I look forward to seeing your progress. Let's make 2024 a year of fitness achievements!
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