The One-Session, One-Exercise, One-Set Strength Plan:
1) The First Step Is To Get A Good Body.
You Have To Start With A Stronger Core And Legs. If Your Back Is Weak Then You Can’t Do Any Exercise At All! (You Must Be Able To Stand On Two Feet!)
2) Choose An Exercises That Are Easy For You To Perform Every Day.
There Shouldn’t Be Any Limits!
3) Choose The Right Weight For Each Exercise.
Too Light And You Won’t Gain Muscle; Too Heavy And You Will Lose Fat!
4) Don’t Forget About Resting Between Sets!
You Need To Keep Your Muscles Focused On Their Work.
5) Once You Know How To Do These Exercises, Then Move On To More Complex Moves.
6) If You Want To Build Muscle, Then Make Sure That You Eat Enough Food.
(And Not Too Much Of It!)
7) Don’t Forget About Sleep!
(It’s Important! Maybe As Important As Eating!)
The One-Session, One-Exercise, One-Set Strength Plan – Watch The Videos Now:
Here you can find two video tutorials about the one exercise to build a perfect body.
Are There Any Risks?
Yes, there are two things to consider:
There are people who over-train. It can be dangerous if you get hurt. Rest and eat properly in between sessions.
Some people have injuries and can’t do certain exercises. There are many ways to work around this and some exercises might be better than others for you.
Does It Work?
I’ve been doing this for a few months now and my four major lifts are up significantly (especially my bench press, which I never thought would increase). I have not lost any weight at all, but I’m also not trying to do that specifically.
The point is, you can use this routine and squeeze out every last ounce of gains as you possibly can. In fact, I challenge you to a contest. Try out this routine for four months and give me your results.
I’ll do the same, and we’ll see who has more gains after four months.
I’ll be looking forward to seeing the results!
What Do You Think?
If you’ve tried this routine, let me know about your thoughts. (Or if you have another routine that you’d like to share! I’m always looking for new ways to challenge myself.
Until next time!
The 4-Week Beginner Strength Challenge | The 4-Week Intermediate Strength Challenge | The 4-Week Advanced Strength Challenge
Did You Like The One-Exercise To Build A Perfect Body Plan?
If you liked this strength training plan, I think you’ll love the books below. I’ve read dozens of books on strength training and these are the top three in my opinion:
Starting Strength by Mark Rippetoe
This is easily the #1 book for anyone new to lifting. It teaches you how to safely deadlift, squat and bench press. If you’re weak in these areas, it will definitely help you out.
Practical Programming by Mark Rippetoe
This is another excellent book so for anyone already in the gym. It focuses less on specific exercises and more on proper programming. If you’ve hit a plateau or feel like you’re not making any gains in the gym, this is the book to help get you to the next level.
Pumping Iron by Robert Scragg
This book is great for learning exercises for the specific muscles. It also has great photos and the reasons why they’re important for your growth. Don’t rely on this book too much, as it isn’t incredibly in-depth.
It’s meant more as a quick overview.
Frequently Asked Questions
Here are answers to some of the most common questions that I get about the Strength Challenge:
How long do I need to do this for?
That completely depends on your goals and what you want to accomplish. The ultimate goal is to keep on track and doing this for the rest of your life. If you’re looking to lose weight, the ultimate goal is to reach your target weight and then slowly cycle off until you’re at a comfortable maintenance level. If you’re looking to gain muscle, you’ll need to keep on cycle until you’ve hit your goals, and then slowly start tapering off until you reach a comfortable maintenance level.
Should I take PCT (Post-Cycle-Therapy) supplements?
This is completely optional. A lot of people will take a PCT supplement after their cycle, most commonly, a combination of saw palmetto, stinging nettle and tribulus terrestris. You can also just continue on with the Post-Cycle-Bulking Routine and just keep on track with that until you’ve reached your goals.
Is it safe?
As with anything, there are always risks when it comes to taking supplements. However, as long as you’re not taking ridiculous dosages over the top of other medications and have the recommendation of a medical professional (and really, you should ALWAYS do that), there shouldn’t be too many issues. Always read the ingredients and dosages and if you’re in any doubt, don’t take it.
I’m scared of getting fat, what can I do?
There is always that risk when bulking; however, there are ways to minimize it. The first thing you can do is cycle your calories. Take your total goal weight and divide it by six. That’s the amount of weight you should be eating every day in calories (Rest of the days, you’re on schedule as per the One-Exercise-To-Build-A-Perfect-Body-Plan). The other thing you can do is weigh yourself every day and only bulk until you’ve hit your goal.
How long should I wait before taking pictures and weighing myself?
Weighing yourself and taking progress pictures is completely personal choice. You can do it every day, you can do it every week, or you can do it every month. The only important thing is that you’re tracking your progress and seeing how things are changing so that you know what’s working for you and what isn’t.
Sources & references used in this article:
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Does the sequence of exercise in a resistance training session affect strength gains and muscular hypertrophy? A critical examination of the evidence by RN Carpinelli – Med. Sport, 2013 – allasamsonova.ru
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The effect of a rhythmic gymnastics-based power-flexibility program on the lower limb flexibility and power of contemporary dancers by L Skopal, K Netto, B Aisbett, A Takla… – International journal of …, 2020 – ncbi.nlm.nih.gov
Comparison between pre-exhaustion and traditional exercise order on muscle activation and performance in trained men by EG Soares, LE Brown, WA Gomes… – Journal of sports …, 2016 – ncbi.nlm.nih.gov
The Eight-Weeks Physical Exercise Program In Maintaining Power On Taekwondo Athletes In The Competition Period by D Tirtawirya, TR Rohidi… – … Conference on Sports …, 2019 – atlantis-press.com