Get Stronger - Junior Workout

This workout is a simpler version of Get Stronger - One made ideal for whom is just approaching the gym and yet determined to succeed. This workout has the advantage to last a short time per session, within the hour. You're required a commitment of four days per week.

How it works

This workout combines the advantages of both low and high repetitions ranges. Low repetitions sets are used to make you focus on heavy weights and increase your strength whereas the high repetitions sets will use light weights to boost your stimulus for muscle growth.

Good for beginners

If you're not conditioned at all to the gym then get it easy and keep weights in a comfortable range for one to two months before testing your limits and actually work on strength.

Good for everyone

Once conditioned and able to execute a proper movement for each exercise, you will aim to lift as much as you can for the requested number of repetitions such that you're unable to do one more rep in the given set.

Continuous improvement

Whenever you can do more repetitions then requested then you can increase the weights again. Get exited to challenge yourself. Enjoy and stay strong !

Remember

• Ensure a proper warm up for the total body of 5 to 10 minutes.
• Heavy weights increase the risk of injury. Do not increase weights until it gets easy to perform a proper fully controlled movement for more repetitions than you target to. Do only small increases.
• You can't increase weights indefinitely. Swapping the exercises order is another good way to challenge your muscles.
• You can add post workout cardio/interval training depending on your current shape and goals. If you do, keep it short within 10-15 minutes.