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Whether you have never stepped foot in the gym or have been lifting for
10 years, this guide will give you the information about fitness that
actually gets you results.
It will provide you the essential concepts and principals in fitness to help
you achieve an incredible physique.
It will answer questions like: How do I get bigger? How do I get stronger?
How do I get my abs to show? How do I gain lean muscle? How long do I
rest between sets? How many times should I work out a week?
But before you start, let me tell you a little bit about myself.
My name is James Augustine, and for six years Ive been working
towards finding the methods that create the perfect physique in the
fastest way possible.
Six years ago, when I first ventured into the fitness world, it seemed
impossible to find what I was looking for.
This guide covers the science and key principals behind weightlifting,
nutrition, and an exact workout plan for the beginner, intermediate, and
advanced lifter.
Disclaimer:
*This program is made for naturals (anyone not using steroids).
If you simply dont care about the science behind weight lifting, then skip
to page 27.
There starts the example routine ideas that you can try out for yourself
all made to give you the fastest results.
If you are more serious about lifting, then check out the course section
on my website to get a workout routine linked here.
Lifting Science
The Core Principals
Lifting is broken up into five parts:
volume
intensity
frequency
rest periods
lifting tempo
These upcoming sections will contain a lot of technical terms, but I will
try to just give the principal advice without going into too much detail
about the scientific research.
Volume
The first thing you need to understand is volume.
Volume, arguably the most important variable, is the load x reps x sets.
This means if you lifted 135lbs x 5 reps x 5 sets, your workout would
equate to 3375 lbs of total volume.
This number, 3375 lbs., would be the total amount of weight put on that
muscle in that session.
The research shows that more volume does relate to more mass.
This means the more reps and sets and weight you perform, the more
mass you will get.
Simply put, the harder the workout, the more recovery is needed.
Because of these factors, you will have to use the sweet spot amount
of volume, which has been found to be:
This means that each muscle must go through 40-70 reps per workout
session to optimally grow or gain strength.
Anything above that standard will generally make your fatigue level
higher than your fitness, and anything below that will be inefficient for
strength or muscle growth.
This principle simply means you must use a weight heavy enough to
break down a muscle.
For example, if you curled a pencil 100 times, it wouldn't be too hard.
This means that using a weight under ~65% of your 1 rep max is not heavy
enough to effectively break down a muscle.
So, if one maxes out on the bench press at 225lbs, then using ~145lbs
(225 x 0.65) or lower is ineffective and is essentially considered a warm
up.
Keep in mind, you want to be able to achieve the amount of reps given in
the upcoming routines with one rep left before failure.
Intensity
Now, let's talk about intensity.
Quick Start Guide | James Augustine 4
Intensity is how heavy the weight will be or how much effort is put into the
workout.
This is because when you use more weight there are much more
neurological adaptions which is known to be the key driver in increasing
strength.
(The 1-5 rep range is labeled as high intensity because the weight used
will be much heavier compared to the 6-12 rep range)
For example, if you bench 225 lbs. for 5 reps in a workout, you want to try
to increase the weight, reps, or control of the weight on the next workout.
This will force the muscle to adapt, causing progressive overload, which
leads to hypertrophy, along with strength gains.
The second principle is that more volume (reps x sets x load) equates to
more hypertrophy (muscle size), but only to an extent
This being said, if you want to build strength, that doesn't mean you
should do ALL of your reps in the 1-6 and vice versa for hypertrophy.
If you only use the 1-6 rep range for strength you will experience joint
pains and a much higher risk of injury along with mental fatigue.
Also, for strength, a bigger muscle can push more weight, so if you want
to push more weight, it would be a good idea for you to do some high
volume (8-12 rep range) work.
To sum it all up, if you are training for strength, you should perform ~ or
of your total reps in the high intensity 1-6 rep range and the rest in the
low intensity 8-12 rep range.
If you are training for hypertrophy you should perform ~ or of you total
reps in the low intensity 8-12 rep range and the rest in the high intensity 1-
6 rep range.
Frequency
Next, let's touch on frequency.
So, for an effective program, you will need to hit every muscle group 2-3
times a week.
It has been proven that for rest periods, you want to rest as much time as
you need between sets to hit the prescribed rep range without dropping
the weight.
This is usually around 3 minutes of rest between sets. If you dont rest
enough, your volume (load x reps x sets) and performance will decrease
because your body is not fully recovered.
As far as lifting tempo, going too slow on the way down (eccentric
portion) or too slow on the way up (concentric portion) will lead to less
volume (reps x sets x load) because of the increased difficulty.
So, for maximum volume (reps x sets x load), you need to control the
weight on the way down and explode on the way up.
Obviously, as the weight gets on the heavier side (85% and up to your 1
rep max), it will be harder to push the weight up, but if you think about
controlling the weight on the way down and exploding on the way up,
this will lead to the most volume (reps x sets x load).
In turn, this causes maximum muscle and strength gains.
Plateaus
During your progression in this guide, you will experience plateaus.
Doing this decreases your total volume (reps x sets x load) considerably
and gives your body extra rest time for 1 week.
Deloads should only be done once every 4th week and an example of this
is shown on pg. 22.
Summary
Volume (pg.3) 40-70 reps/muscle/session
Intensity (pg.5) Strength = ~ or of your total
reps in the high intensity 1-6 rep
range
Nutrition
The Basics
Nutrition is equally as important as lifting weights and the two go hand in
hand. In these next sections, you will learn the basics of nutrition to either
gain muscle or lose fat.
1. calories
2. macronutrients
3. micronutrients
4. water intake
5. nutrient timing
This is because while losing weight (cutting) on the heavier side, progress
in strength and muscle growth will still be made because of the extra
calories stored as fat.
Calories
In the nutrition world, calories are one of the biggest misconceptions and
are usually overcomplicated.
Nearly everything you eat and drink has calories and they are used to
measure the amount of energy in everything you consume.
The first thing you need to understand is that a carb is a carb, protein is
protein, and fat is fat.
This means that a carb coming from a salad is broken down in your body
the same way as a carb from a donut.
Of course, they have different health benefits and detriments, but in the
end, your body doesnt distinguish between the two.
Now that Ive covered that, lets get into the difference between cutting
(losing weight) and bulking (gaining weight).
If you sat on a couch all day, you would burn a certain number of
calories.
This number has to do with your height, weight, body fat, muscle
composition, age, body type and other small variables.
Now obviously, your weight will never be the same because of water
intake and small variables, but if you take the weeks average, this will be
most accurate.
When you eat in a caloric deficit, your body still needs the extra calories
that you are not eating, so it gets it from your extra storage, your fat.
For a heavier individual who has a lot to lose, I recommend eating your
body weight times 10 in calories.
This is a more aggressive approach that will accelerate fat loss, but it has
its mental and physical restraints.
Always remember that dropping your calories too low will result in a
plateau.
Now let me explain how to gain lean muscle mass commonly referred to
as bulking.
That is enough calories to support muscle growth but not too much to
gain the extra unwanted fat.
For an average individual in this guide, you will bulk up to gain the
necessary size and then lose weight to reveal the muscle definition and
the abs.
For example, if your current weight is 175 lbs, your maintenance calories
would be around 2625 (bodyweight x 15).
1. proteins
2. carbohydrates
3. fats
Each day, your total calories are broken up into these three macros
which are related to the foods you consume.
Each macro has its place in the body, and one should never be dropped
too low.
Fats support healthy hormone levels while also being your long-term
energy source while having 9 calories per gram.
Keep in mind that fats don't make you fat; only a calorie surplus will make
you fat.
When trying to gain or lose weight, the goal is to make it as easy and
sustainable as possible.
This being said, I only track my protein, and in turn, the carbs and fats
usually fall into place.
Tracking only protein makes recording what you eat more applicable to
your lifestyle.
This is because when you are cutting, you are getting fewer calories than
what you need, and the extra protein will preserve current muscle and
will keep you much more full because of the thermogenic effect protein
has on your body.
If you are overweight, it might be a good idea to limit your carbs to 35-
40% for a more extreme approach.
So, when cutting, dropping your carbs could make the difference in
weight loss, but for most, a normal caloric deficit combined with a 40%
protein ratio should do the trick.
Then divide this number by 4, and you will get the number of grams of
protein you need per day.
Always remember that eating healthy foods does not result in weight loss.
Healthy foods are more accurate to track and have other health benefits,
but calories will always set the stage for weight gain or loss.
Doing these things almost always gives your body the required vitamins,
minerals, and an adequate amount of water for a healthy, functioning
body.
Always remember that nutrition labels are much more accurate than
eating out.
For maximum results when cutting, I recommend not eating out unless
done accurately, but on a bulk, there is a little more room for mistakes.
Cut Bulk
Calories: Calories:
Normal cut | bodyweight x 13 Lean bulk | Bodyweight x 17
1. Refeed days
A diet break is when you will eat maintenance for a week to regain
complete metabolic normality.
IF is when you push your first meal back later in the day to give your
body extra time to burn fat.
The studies show that when your body has no food in its stomach, it will
use your fat as energy.
If you have never done it before, I suggest pushing your first meal back 5
hours at first and eventually increase it to 6-7 hours.
During the fasting period, you can consume no calories.
Make sure that youre drinking a lot of water, and if you want, coffee or
tea is fine.
But for the average person, pushing your first meal back 6-7 hours is
usually the best option.
Give it a try but always remember IF is not for everyone and it comes
down to personal preference.
On the flip side, doing these things while bulking will also keep you lean
year-round and keep your heart and body in good health.
I will now show you how to progress in the right fashion for the upcoming
routine to ensure progressive overload and keep plateaus to a minimum.
I will give an example for an exercise done in the 3-5 rep range and the
8-12 rep range.
All this means that if you see a 3-5 or 8-12 rep range exercise in any of
my routines, you should progress on the given exercise in the way
shown above to maximize results.
This means you keep the reps and weight the same in that workouts and
then raise the weight 5 lbs. on the following workouts.
*If you arent sure what these stretches are, you can find the proper form
on the internet.
These should only be done before the first exercise of the workout using
the first exercise on that given day.
The example below is if the first exercise of the given workout is incline
bench press and your working weight for the given rep range 225lbs.
You would lift 110lbs (0.5 x 225) for 5 reps, 160lbs (225 x 0.7) for 3 reps and
finally 200lbs (225 x 0.9) for 1 rep.
Quick Start Guide | James Augustine 20
Doing so will properly prepare your body for the upcoming sets in that
routine.
Compound lifts are the exercises that use more than one muscle group.
For example, the bench press primarily targets the chest, but the
shoulders and triceps are also being worked; thus, the bench press is a
compound lift.
A beginner routine should set the foundation for your physique and
should not be skipped unless the necessary strength standards are
already met
At this level, most of your muscle and strength gains will come from
progressive overload (a constant progression in a given exercise).
This means keeping track of your lifts (using either pen and paper or an
app) is required for all levels and should never be skipped.
If you would like to know the best and most optimal exercises, I highly
recommend checking out my standard programs linked here as this is
just an example set up of a beginner routine.
Monday Upper:
Horizontal Push | 3 sets x 5 reps
Horizontal Pull | 3 sets x 5 reps
Vertical Push | 2 sets x 8 reps
Vertical Pull | 2 sets x 8 reps
Flys | 3 sets x 15 reps
Wednesday Upper:
Horizontal Push | 3 sets x 10 reps
Horizontal Pull | 3 sets x 10 reps
Vertical Push | 2 sets x 12 reps
Vertical Pull | 2 sets x 12 reps
Triceps | 2 sets x 12 reps
Biceps | 2 sets x 12 reps
Thursday Lower:
Deadlift Variant | 3 sets x 8 reps
Leg Press Variant | 3 sets x 8 reps
Leg Extension | 2 sets x 12 reps
Leg Curl | 2 sets x 12 reps
Standing Dumbbell Calf Raise | 3 sets x 15 reps
Monday Lower:
Squat Variant | 3 sets x 3-5 reps
Quick Start Guide | James Augustine 22
Deadlift Variant | 3 sets x 3-5 reps
Single Leg Variant | 3 sets x 5-7 reps
Leg Extension | 3 sets x 6-8 reps
Standing Dumbbell Calf Raise | 3 sets x 6-8 reps
Tuesday Upper:
Horizontal Push | 5 sets x 3-5 reps
Horizontal Pull | 4 sets x 4-6 reps
Vertical Push | 4 sets 5-7 reps
Vertical Pull | 3 sets x 6-8 reps
Triceps Variant | 3 sets x 8-12 reps
Bicep Variant | 3 sets x 8-12 reps
Wednesday Lower:
Hip-Hinge Variant | 3 sets x 6-8 reps
Leg Press Variant | 3 sets x 6-8 reps
Single Leg Variant | 3 sets x 8-12 reps
Leg Extension | 3 sets x 8-12 reps
Leg Curl | 3 sets 8-12 reps
Seated Calf Raise | 3 sets x 12-15 reps
Thursday Push:
Vertical Push | 3 sets x 6-8 reps
Horizontal Push | 3 sets x 6-8 reps
Dips | 3 sets x 8-12 reps
Triceps Variation | 2 sets x 12-15 reps
Flys | 3 sets x 12-15 reps
Friday Pull:
Horizontal Pull | 3 sets x 6-8 reps
Vertical Pull | 3 sets x 6-8 reps
Weighted Back Extension | 3 sets x 8-12 reps
Bicep Variation | 2 sets x 12-15 reps
Cable Face Pull | 2 sets x 12-15 reps
Advanced Routine
As you reach the advanced level, hypertrophy (muscle growth) and
strength gains come a lot slower.
Abdominal Training
In my opinion, direct ab work is not needed.
This is because when doing heavy sets of Squats and deadlift with
proper form, your abs will adapt and become strong automatically.
Also, keep in mind abs are directly correlated to your body fat %.
This means that the lower your body fat percentage, the more you will
see your abs.
Learning how to drop body fat percentage was taught in the nutrition
section; however, I will now explain how to properly hit abs if you are one
that wants extra core work.
The abdominals are broken up into a lower portion, an upper portion, and
the obliques.
We only use two movements to target the abs.
A weighted cable crunch for the upper abs and a decline leg raise for the
lower abs.
Ab Routine:
Decline Leg Raise | 3 sets x 12-15 reps
Weighted Cable Crunch | 3 sets x 12-15 reps
Remember to only raise the weight when you can achieve maximum
reps with proper form on all your sets for a given exercise.
This will be the key driver to all of your strength and hypertrophy gains
and should never be skipped.
Closing Statements
All the methods above combine and form an incredible body and
hopefully allows you to understand the routine you purchased.
If you are confused about anything feel free to ask questions on any of
my social media pages found on my website.
If you want to take your fitness to the next level, check out the custom
programs section on my website linked here or check out my standard
programs linked here for quick start. Best of luck!