This is NOT for inexperienced men and women who still want to add a base amount of muscle.
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I believe it is important to develop a strong mind-to-muscle link, before you attempt this type of training.
In my opinion this requires a wide variety of lifts.
I'm convinced that beginners need a mix of compound and isolation lifts over a period of at least 2-3 years.
A lot of trainers recommend that beginner just focus on the basics.
I completely disagree with this notion.
For instance...
A common weakness in beginners is shoulder width.
...because the mind-to-muscle link to the side delts is weak.
The beginner will benefit greatly by isolating the side delts with plenty of volume using an isolation exercise.
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Over time, the beginner will learn how to fire their side delts.
...and they will eventually be able to do this with compound movements.
So when they do an overhead shoulder press with a barbell, they can now target the entire deltoid...not just the triceps and front delts.
The people who benefit most from compound movements?
Lifters who have years of history lifting a variety of movements.
I certainly think beginners should include compound movements.
...but I think they should also include a variety of isolation exercises.
In fact, a lot of programs have a spokesperson who obviously has a physique built on years of lifting.
...and they try and market programs that make people think they can develop the same type of physique using that particular program.
Insanity is the perfect example:
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It's not a bad program.
...just don't think that you will develop that level of detail in a muscle without a strong base of muscle developed from years of lifting.
Insanity works best for men and women with many years of experience in the gym...and who simply want a brief intense workout to burn off body fat to reveal that muscle.
That brief daily low volume routine I outlined in email 2, works best for men and women who are experienced.
It is a much needed "pattern interrupt".
After years of doing traditional split training.
...your body is prepared for this new challenge.
Beginners should milk other ways of lifting before attempting this.
One other reason I'm hesitant to recommend this style of lifting to beginners is that many are really eager to experience dramatic changes quickly.
...and they will have a tough time holding back.
You really need to stop short of failure for this to work.
This way of lifting looks NOTHING like this...
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The workouts should look and feel easy.
The results happen due to the sheer number of workouts over time.
If someone trains each muscle group 2 times per week using a traditional split.
...they work each muscle group 52 times over a period of 6 months.
If someone lifts 5-6 times per week using this low volume, high-frequency protocol?
...they work each muscle group 130-156 times over 6 months!
The individual workouts don't need to be intense.
It is the repetition and sheer number of workouts that create the transformation...NOT the intensity of any given workout.
In fact, it is fine to have a down workout...because you are can come back the following day with a great workout.
I also want to point out that it is nuts to train 6 days per week., year round. I believe this is just a way to increase muscle density and strength over a 3-6 month period.
I'm lucky to get in the gym 3 times per week during the summer, but in winter and spring I like to train hard.
That way I can coast along during summer in maintenance mode...and enjoy getting outside and taking it easy.
