In Week 5, increase the weight by 5-10%. Drop down as you need to as you move towards failure.
Month two of the program is going to bring you to a whole new level of physical development. This month, you’re going to experience a lot of muscle failure. This is important. You don’t need all of your muscles for each rep, but as the initial muscles fatigue and shut off, you will start to use the muscles that weren’t needed at the beginning of the repetitions. It can be extremely painful, but if you’re tough enough and want your body to change bad enough, training to failure (with good form) will make sure you damage as much muscle as possible (a good thing) and give you the best possible results.
Because of the demand on your body, we need a strategy to relax and down-regulate your body. In fitness terms, due to the stress on your physiology, your body’s central nervous system is going to be hyper-sympathetic. Let’s para-sympathize and down-regulate that CNS! IE MEDITATE!
Many people think that mediation is hard or boring, or they don’t know how, or they are too ADD, well let me tell you, it has been studied to be one of the most beneficial things you can incorporate into your day to day living. I placed this life-hack in the second month because if you have made it this far, you are the kind of individual who is about the pursuit of something greater. Besides the health benefits, which have been outlined in the videography of the program, high-level CEO’s and professional athletes worldwide are incorporating meditation and mindfulness into their daily rituals. One of my biggest coaching rules I teach to my clients is, if it’s good enough for world-class athletes and performers, it’s good enough for you.