You're weak. I mean extremely weak. Too weak for your own good as well as the people around you. People look at you a different way, or you get embarrassed by these huge juice-heads at the gym, or maybe you cant even lift your TV. Either way, you are trying to get muscular. All the respect! This blog will teach you how to go from 0 into a lean mean fighting machine in 1 week.
Week One
First thing to know, your effort is all that matters. This week is not a test of how much you can lift at first or even after a day. Put your heart into it and it will give results.
Push-ups: Start by doing 5-10 pushups 3 times a day for 3 days to get your muscles engaged and used to breaking. Because you probably have not worked out in a while, we need to do exercises that engage all the muscles or at least most of them. After 3 days, the next 4 days double the amount you used to do.
Squats: Start by doing squats with no weights. DONT MISS THE SQUATS. People sometimes say they dont want to do squats because they dont care about their legs. Squats do not just work out legs, but your entire body. Working out your legs releases testosterone which rebuilds your muscles stronger after you break them. Do as many squats as you can till your legs give up 2x/ day for 4 days, then double it for the next 3 days.
Pull ups: These are great for your back and arms. Pull ups are very hard if you cant do your first one. Not to worry! Try your best and just keep pushing. Keep trying to pull yourself up. Try 3 times every day. If you can do one, great! If not, keep pulling and by the end of the week you will see improvement.
Like we said in the beginning of the blog, effort is what matters. Eventually you will move onto dumbbells and free weights but effort last forever!
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