4 Weeks to More Muscle

Disclaimer

This manual is for educational purposes only and you must get a physician’s approval before beginning this exercise program.

This educational manual and accompanying program is meant for healthy men and women age 18 and older. It is not meant to supplement or replace proper exercise training. Please don’t lift heavy weights if you are alone, fatigued, injured, or inexperienced and always ask for instruction and assistance when lifting.

Nothing in this manual is intended as a substitute to any dietary or exercise routine prescribed by your physician. If you experience any type of dizziness, shortness of breath, or lightheadness, please stop the exercise and consult a physician. This manual is for informational use only. Gavyn Berntsen will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.

Start Afresh Kick Start

Programme!

4 weeks to a fitter, slimmer and stronger you!

By: Gavyn Berntsen Level 5 Personal Trainer

Table of Contents

Introduction 5

Workout terminology9

Notes on gym Etiquette10

12 mistakes that will diminish results12

The programme15

Exercise descriptions19

Video Library33

PARQ form37

What to do next38

About the trainer39

Workout logs40

Introduction

Thank you for purchasing my ‘Start Afresh Kick Start Program’

Within this programme you will find everything you need to to lose body fat and gain muscle over the next 4 weeks and beyond. You’ll be training 5 days per week and if you start on a Monday the regime looks like this:

Monday – Full body blast 1

Tuesday – Fresh Start Intervals

Wednesday - Core

Thursday – Full body blast 2

Friday – Fresh Start Intervals

Saturday – Active Rest

Sunday – Active Rest

Of course you don’t have to start on a Monday, but the order of workouts and arrangement of rest days should stay consistent. What I mean by this is that if you start on a Tuesday, then Tuesday becomes day 1, Wednesday day 2, and so on.

If you miss a day for whatever reason, simply push everything back. So if you were to complete Monday-Thursday’s workouts no problem but miss Friday’s you’ll do Friday’s workout on Saturday and push the entire schedule back one day and continue on.

A Little on Why This Programming is Effective

My Start Afresh Kick start programme is broken up into 4 components to guarantee success. They are, resistance, cardio, core and tone

Resistance component

There will be two full body resistance workouts which adhere to hypertrophy guidelines specifically related to a principle known as “Time Under Tension – TUT”. This focusses on the optimal amount of sets and exercises for a specified muscle group in order to grow lean muscle mass.

However instead of counting reps you will time the duration of the exercise. This will ensure that the muscle is working for the required amount of time to optimise muscle growth. Each exercise will be 30-70seconds.

These guidelines will provide the adaptation of increasing muscle size and the cross sectional area of the muscle. I have incorporated mainly compound exercises which are functional and incorporate the core stabilising muscles which help translate to body function outside the gym. ie picking up an object from the floor, which is a deadlift.

Adding muscle will allow your body to burn more calories at rest and contribute to fatloss.

Cardio component

There will be two High Intensity Interval Training (HIIT) cardio sessions in a circuit style fashion. This again will be timed. The higher the intensity you work out, will result in greater fat loss because of Excess Post exercise Oxygen Consumption (EPOC). EPOC is the rate in which your body oxidises (uses) fat after exercise. So due to the strenuous interval workout, your body will utilise your fat stores to recover well after the workout has ended and up to 24 hours after. So you are burning calories while at rest!

(EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed.

These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism.

Core Component

This programme has indirect core work built into its essence. However I have included a short and effective core specific workout to help strengthen your core, making you more durable in the real world. You may have heard the term “you can’t fire a cannon from a canoe”.

You can use the same analogy for your body; you cannot generate strength and power from your body if your core is weak, if you do, you may hurt yourself. It is so common for someone to throw their back out doing the easiest of tasks. A weak core is a prime contributor to this type of injury.

Tone

Tone is basically two components:

(i) Add muscle and,

(ii) Lose body fat.

Adding muscle to your frame will help give you a toned look providing there isn’t a layer of fat covering your muscle; so you must lose body fat in order to reveal your muscles. Doing both of these things will give you the toned look as there is less fat covering your new muscles.

When to Increase the Weight / Progress / Regress

For all exercises in the program I’ve included one or more progression(s) and regression(s) technique. Sometimes this is a similar exercise targeting the same muscle group but slightly easier to perform.

Depending on what level you’re starting at you may be able to start at the most advanced progression or not. The most important thing is that you choose the right variation and weight for you. That will guarantee the best results. Don’t think that the most difficult variation is better.

Common sense goes a long way in knowing which variation is the right variation. My best recommendation is that if you cannot adhere to all of the parameters that I listed above or move for the required amount of time, then regress. (reduce the time or amount of reps performed) If you can adhere to all parameters, then move on to a progression and once you progress, work on increasing load where appropriate. For all exercises I outline a time range for you to work within (e.g. 30 secs). If you can complete the top range of reps for all sets then it’s time to make the exercise harder. You should start to fail at about 26-30 seconds. Muscle failure is what brings on growth.

Lastly, I’d be remiss if I didn’t mention that there are a number of common mistakes that lead to diminished results. Please make sure to read through the section later on in this manual entitled “12 Mistakes That Will Diminish Results” to avoid making them.

I’ve included everything that you need in this manual and accompanying video library. In order to keep it as cost effective as it is I am not able to offer any support in terms of answering questions via email, text message, or phone. If you’re looking for more personal support as you go through this program then feel free to email me at to discuss one of my online program management options starting at $45/month. It doesn’t matter where you are in the World, we can make it work.

Now get out there, work hard, and enjoy the rewards of a new you.

- Gavyn Berntsen

Workout Terminology

I wanted to quickly define some terms that will be used throughout. To give you the best workout possible, I give guidelines on a number of different factors beyond sets and reps. Below are definitions of some terms used in workoutnese (my term for workout jargon) that I use to describe the different aspects of the program.

Rep – One performance of a single exercise.

TUT – Time Under Tension, the amount of time your muscles are working

Set – The number of repetitions performed without stopping.

Time – The amount of time you perform the exercise

Rest – The rest is the time in seconds between two sets.

Exercise Order Notation - The order of exercises starts with A and moves along according to the alphabet. In some cases you’ll see notation like B1 and B2. What this denotes is either a superset or complex set. Don’t worry about the nomenclature. All that you need to know is that if you see B1 and B2 you’re meant to complete both exercises as a pair before moving on to the next exercise or superset / complex. In these cases you’ll see that the rest period is often 0 after the first exercise to remind you to move immediately to the second exercise before taking whatever break is allowed.

Notes on Gym Etiquette

Because I won’t be with you in the gym, I feel that it’s important to ensure that you follow the unwritten rules. You might notice others breaking these “laws of the iron” but I want you to get as comfortable in the gym as possible as quickly as possible. Here are the five most important rules to consider throughout your workout.

1. Respect the No-Lift Zone

Don’t ever lift a weight within 5 feet of the dumbbell rack. It doesn't matter if you're doing shoulder press, split squat, biceps curls, or goblet squats or anything else.

Pick up your weights and take 5 giant steps back.

2. Avoid the “Ab Zone”

Most gyms have a designated area for mats, balls, bosu balls etc. Don’t bring heavy weights into that area. It’s designated for stretching and ab work. By taking up their space you force them to take up your space (see the next point).

3. Keep Your Mats Out of the Way

Don't set up a mat in between two benches in the free weight zone and do crunches unless you want a weight dropped on your head.

Even if the gym is empty set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think proactively. Where might somebody want to work out over the course of your set? Don’t set up there.

4. Avoid Walking in Front of Somebody Else in the Middle of a Set

If somebody is in the middle of their set NEVER cross their field of vision. Take the long way around if you have to. If you can’t take the long way around, wait for them to finish their set before walking in front.

5. Put Your Weights Away

If you’re strong enough to take them off the rack then you are strong enough to put them back.

12 Mistakes That Will Diminish Results

It’s important to me that you have as much success as possible with the program. Because of that, I wanted to lay out the 12 most common mistakes that will diminish your results if you do them.

1. Not Using a Training Log

Bring your workout sheets with you to the gym with a pen. It’s hard to remember all of the specifics: weight, tempo, and repetitions of your workout.

2. Working Out Without a Goal or Vision

You want to tone up and lose fat right? Well this program will help you but it’s not easy. There will be times that you want to quit. Always remember why you’re working so hard. Close your eyes and visualize where you want to be anytime that you think you might fall off of the program.

3. Program Hopping

Look, you hired me for a reason. There are a lot of people who will make a lot of fantastical promises pertaining to the results of their programs. As a result, you’ll certainly feel a desire to change the current program that you’re on because you think that another you read about is better. Don’t. Stay the course. Consistency is the key.

4. Blindly Following the Pack

You’ll look around in the gym and people will be training differently than you. There’s always a fad workout or exercise that everyone in the gym seems to be doing. Most people in the gym don’t know what they’re doing but many are good at pretending that they do.

5. Ignoring Progressive Overload

Simply put, progressive overload refers to making everything a little harder each workout. Ideally you’re going to get a little bit better every time that you step foot in the gym on your path to packing on muscle. Progressive overload doesn’t just refer to weight. Common ways to use progressive overload include: using a heavier load, using the same load for more repetitions, doing the same amount of work in less time, performing more sets with the same load, using the same load through an increase in range of motion. These are certainly not the only ways but some of the most common to ensure continued progress.

6. Resting Too Much (or Too Little)

I’ve spoken about the importance of rest periods already. Ignoring rest periods can be a limiting factor in your progress. Not only is it important to efficiently use your time but also to maximize a desired training response.

7. Spending Too Much Time in the Gym

The total time of your program has been predetermined. Get in and get out. Don’t think that more is better. It isn’t. Just enough is better. Get in. Work hard. Get out. Rest. Do it again.

8. Always Going for a Record

We all know people who have been working out for years yet never seem to show any major improvements in body composition or strength. Often the reason is that these people are always going for a record. Training in the gym should be viewed as practice – a place where you continually work to improve. Dial in your technique and control the weight concentrating on feeling your muscle contract through each rep.

9. Not Using a Spotter

Some lifters feel like using a spotter demonstrates a lack of confidence. This could not be further from the truth. A spotter can help build confidence and also allow you to push yourself further on certain sets whether it comes from verbal encouragement. Some movements, such as the bench press, often require a spotter to help lift the bar off of the pins in order to keep the lifter safe. Don’t be afraid to ask for a spot especially during sets later on in the workout. A good spotter will help you keep to your prescribed tempo.

10. Sacrificing Technique for Weight

Sacrificing proper technique for more weight will hinder your progress. It’s also a great way to get hurt. Common thinking is you need to add more weight to the bar if you want to put on more muscle but it isn’t true. Proper technique often recruits more muscle in addition to being safe on the joints ensuring that you don’t get hurt.

11. Focusing on Your Strengths

There’s a trap that we all fall pray to where we like to do things that we’re good at, and avoid things that we aren’t. It’s a vicious cycle. Stick to the program. There will be things that you aren’t good at. That’s how you improve. Embrace it.

12. Giving up too soon

At the beginning of this programme you will most likely be sore and uncomfortable. However you have probably been doing the same thing over and over expecting different results – That’s the definition of insanity. You have made a commitment by purchasing this book and if you stick with it you will see some amazing results. Keep your eye on the prize and KEEP GOING!

The Programme

This programme will be challenging but that’s where the greatest improvements are made. Working out should have an element of discomfort. If its too easy then you will stay the same!

Enjoy!

Day 1 Week 1 - 4

Day 2 & 5 Week 1-4

Day 3 Week 1-4

Day 4 Week 1-4

Exercise Descriptions