How To Get Stronger in 31 Days…

29
How To Get Stronger in 31 Days…

The Workout
To make this simple, perform each movement for 5 sets and hit as close to the prescibed repetitons (1, 3, or 5) as possible. Use a weight that makes getting the designated reps difficult. If weight is heavy and you only get 4 reps on a set that was supposed to be 5, that’s fine. If you could knock out 6 reps with the weight, it’s too light. Also to keep things simple, rest exactly 2 minutes between each set.

Warm Up
Warm up before each workout by either jumping rope, jumping jacks or rowing on a rower machine for 3-5 minutes. You should also do 2 sets of 5 rep practice lifts for each exercises that day.
Make sure it is very light, and that you are not wearing yourself out for the strength work.
Sample Workout from start to finish (day 3 workout)

4 minutes of jumping rope
Take a break, drink some water
2 warmup sets of 5 reps at a light weight

take a short break
Squat 5 reps at 175 lbs (2 min break)
Squat 5 reps at 175 lbs (2 min break)
Squat 5 reps at 175 lbs (2 minbreak)
Squat 5 reps at 175 lbs (2 min break)
Squat 5 reps at 175 lbs (2 min break)

short break get barbell ready
Bench Press 3 reps at 135 lbs (2 min break)
Bench Press 3 reps at 135 lbs (2 min break)
Bench Press 3 reps at 135 lbs (2 min break)
Bench Press 3 reps at 135 lbs (2 min break)
Bench press 3 reps at 135 lbs (2 min break)

Your 31 Day Challenge Workouts
1. Deadlift: 1 rep sets. Find your true one rep max. Keep slapping weight on the bar until you can’t pick it up to a full stand.
2. OFF
3. Squat: 5 rep sets. Bench Press: 3 rep sets.
4. Weighted Pull Ups: 3 rep sets.
5. OFF
6. Deadlift: 5 rep sets.
7. OFF
8. Squat: 3 rep sets. Push Press: 5 rep sets.
9. Weighted Pull Ups: 5 rep sets.
10. OFF
11. Deadlift: 3 rep sets.
12. OFF
13. Squat: 3 rep sets. Bench Press: 5 rep sets.
14. Weighted Pull Ups: 3 rep sets.
15. OFF
16. Deadlift: 5 rep sets.
17. OFF
18. Squat: 5 rep sets. Push Press: 3 rep sets.
19. Weighted Pull Ups: 5 rep sets.
20. OFF
21. Deadlift: 3 rep sets.
22. OFF
23. Squat: 5 rep sets. Bench Press: 3 rep sets.
24. Weighted Pull Ups: 3 rep sets.
25. OFF
26. Deadlift: 5 rep sets.
27. OFF
28. Squat 3 rep sets. Push Press 5 rep sets.
29. Weighted Pull Ups: 5 rep sets.
30. OFF
31. Deadlift: 1 rep sets. Find your new one rep max. How much stronger are you?

Your Diet:

I’m not going to prescribe a specific meal plan for the strength program. Instead I recommend following basic guidelines for a healthy diet (use this one if you dont know what healthy eating is): eat well balanced frequent meals of small to moderate portions.

If you are training for something like Football or Rugby, you might want to up your calories if you’d like a bit more size.

Well balanced: Some carbs, some protein, some fat. Don’t hold back on the veggies, especially the green ones. Do your best to get your fats from healthy sources like nuts, olive oil, and avocado. An example of a “well balanced” meal. . . Grilled chicken breast with a small portion of brown rice and lots of broccoli. Throw some slivered almonds over the whole thing and don’t be afraid to add a little real butter to your rice if you want.

Frequent: Eat every 3 hours in an ideal world. Breakfast at 7:00am, Snack at 10:00am, Lunch at 1:00am, Snack at 4:00pm, Dinner at 7:00pm, and maybe another snack before bed would be great.

Small to moderate portions: I refuse to count calories or grams or anything else for that matter that goes higher than my fingers and toes. I like the hand as a general portion guide. . . For the strength program your protein sources should be the size of your palm or slightly larger. Carbohydrate sources no larger than the size of your clenched fist. Raw, stir fried, or lightly steamed vegetables as much as you like. Other items like healthy fats and dairy, use in moderation. And by moderation I mean don’t starve yourself and don’t be a pig, be “moderate”.

One exception to the above is post workout: I’ve become a fan of using chocolate milk as a post workout meal and recommend you try it for your own 31day quest for strength. 1 pint should do your body good as close to the last rep as you can make it. Perhaps cut that back to half a pint for any ladies on the strength plan.

Remember your focus for the next 31 days is strength and not washboard abs or “bulking up”. A moderate approach to diet will serve you well for your strength gain quest.

Share Button

Post your comment