Easy Balance

TECHNIQUE:

Make sure to always keep the weight controlled in the eccentric (when you're letting the weight down). It doesn't need to be super slow, but it should be completely under your control. Controlled eccentrics contribute to muscle growth. Always listen to your body, each person's joints and mobility are different. What is ideal squat technique for 1 body may be bad technique for another body. There's no need to be slow on the concentric (when your muscle is contracting). Watch a variety of videos online where people demonstrate the movements. In general, it is best to get as much range of motion as is possible without pain. Of course if your joints hurt in a certain position, don't go to that position. However, if you feel comfortable when doing it, a longer range of motion is typically better because it'll mean you can get the same muscle growth out of less weight. For isolation work especially, it is important to focus on the feeling of the muscles to figure out exactly what technique gives you the best muscle growth stimulus and the least irritation.

INTENSITY:

Take compound lifts to within ~1-5 reps of failure. Be strict about form; if there is any form breakdown (meaning your form changes noticable from the first rep of the set to the last rep of the set), stop the set. For isolation movements, you can push closer to failure as long as you're free of any joint pain or tightness. It is expected and desired to have the reps slow down as you go - slower reps means you are closer to failure, which is important from a bodybuilding perspective. IN SHORT, WE WANT TO PUSH THE MUSCLES THEMSELVES NEAR FAILURE, WHILE STILL KEEPING OUR FORM CLEAN AND CONSISTENT. 

PROGRESSION:

Use "double progression", a fancy way of saying: go for a range of reps on a lift (say 8-12). If you can get all 12 and you feel able to, increase the weight slightly for next time. You'll probably get slightly fewer reps, and then work back up to 12 over time. Then the process repeats. Being patient here is good - no need to add 20 lbs at once if you can just add 5 lbs. And for some isolation movements like lateral raises, which are hard to progress in, you can just keep adding more and more reps for a while until you're able to do a higher weight. NOTE: ITS FINE AND NORMAL TO HAVE YOUR STRENGTH FLUCTUATE, OR EVEN GO DOWN, WHAT MATTERS IS THE LONG TERM TREND. DON'T WORRY IF YOU'RE NOT ABLE TO GET THE SAME WEIGHT AND REPS YOU DID LAST WEEK, JUST DO THE BEST YOU CAN

EXERCISE SELECTION:

If any exercise feels bad, unpleasant on joints, back, etc - just don't do it! There are always safe and comfortable alternatives out there. Try out new exercises with as low weight as possible - even with no weight at all. If they feel bad with very little resistance, don't bother adding them to your program.

WARMING UP:

Always gradually warm up. Start by doing the movement with no weight, then light weight, then increase gradually until your working sets.

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Week 1

Week 2

Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Seated Shoulder Press (Dumbbell)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Upper A

1 second pause at bottom of squat.
Lu raises are meant to be very strict and controlled

Squat (Smith Machine)

Back Extension (Weighted)

Walking Lunge (Dumbbell)

Hanging Leg Raise

Lu Raise

Lower A

Can swap chest supported row for Helms rows or lawnmowers

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Arnold Press

Chest Supported Row (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Lateral Raise (Cable)

Full Body A

Push Up

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Upper B

Start with only bodyweight on bulgarian split squats

Romanian Deadlift (Barbell)

Leg Press

Hammer Curl (Dumbbell)

Lower B + Arms

Lat Pulldown

Lateral Raise (Dumbbell)

Full Body B

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