Phase Three: Lean Mass Building
“Now it’s time to get in some good, old-fashioned body building,” says DeGood. “Take your time with these workouts — you’re lifting heavy so keep your form pristine and stay with the rep count.” Play around with the weight until you max out within the rep count he recommends. If you’re doing an exercise and notice the weight is too light, keep lifting until you can’t complete another rep, then add weight before your next set. These workouts mostly do straight sets, meaning you complete all sets and reps of each exercise before moving on to the next. One other note: Between every move, make sure you rest for two minutes. “Don’t skip the rest — it’s imperative,” says DeGood. “If you cut your rest period short, you won’t see the maximum results.” If you’re bored while resting, do some stretches that focus on the muscles you’re working.