Foul Tarnished Workout

Program Description

Alright to whoever is reading this, you’ll see that the workout split volume is not ridiculously high and is a 5 day split. The concept here is simple. The overall amount of sets is lower but it doesn’t mean it’s not effective. YOU HAVE to take into consideration recovery here. Muscle is built when the body is being repaired. So, a 2 day rest period will be incorporated within the program and can be placed anywhere during the week where you feel best. I would recommend a rest day prior to a muscle group that you are weakest at or after. For example, if your chest is a weak point, you’d place your rest prior, to maximize your performance and push for higher numbers or after so you can best take advantage of your recovery to repair. Now, the way this program will work is (disregarding the warm up sets) is a top set/back off set. The top set you’ll be doing a heavier weight. And then the back off set you’ll be doing a lighter weight. Yes, the concept is ridiculously simple. But the execution, the effort should not feel simple. If you perform a set, and your muscles aren’t on fire, you don’t feel absolutely obliterated. You didn’t train properly. You should feel destroyed from the few working sets. If you breeze through them, you trained like a bitch, and/or you didn’t EFFECTIVELY target the intended muscles. I myself train and do 2 working sets, sometimes even 1 and feel like absolute death. The exercises are basic as fuck. Why might you ask??? Because the exercises already work the intended muscles. There’s no magical special ass exercise that will grant you the powers to make your muscles grow at such an exponential rate. Sure there’s movements that have better advantages in given aspects but it’s only such a small percent that matters here. It’s the execution and effort with whatever damn movement you choose and what you can enjoy and be consistent with. Screw “the best exercise”. There’s no need to overthink on trying to mix up and use a “new and cool” variation. What’s a good exercise to work your chest? A f**king dumbbell press. A f**king hammer strength incline press. It’s gonna work if you stay consistent, your reps aren’t shit, you’re progressively pushing harder than you did before, you’re eating…sleeping... Warm-up: Warm up with a very light weight first, on your first exercise and perform 15 reps. Then gradually build up with a heavier weight (but still light) and then perform 12 reps. Then gradually build up with a heavier weight (getting closer to your working weight) and perform 8 reps. Then gradually build up in weight again and perform 4 reps. Then build up in weight to your working weight and perform 1 rep. The goal is to get your nervous system acclimated, your body warm but not tired to begin the workouts.

Program Overview