By Movement Martials
DISCLAIMER: This text is meant for educational purposes only. Readers should be informed that with any physical activity there is inherent risk of injury, including but not limited to muscle strains, joint injuries, and more serious conditions. Consult with a healthcare provider before starting any exercise program. By choosing to use this program, you acknowledge these risks and agree that Movement Martials assumes no liability for any injuries or damages that may occur from following this program. The information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
This program is designed for those who feel overwhelmed by creating their own training program or aren’t sure which of the hundreds of paid programs will work best for them. It is meant for those looking to build muscle and improve strength while staying pain free or mitigating existing pain.
The methodology in this program will help any individual build a baseline understanding of training principles to make informed decisions when choosing exercise substitutions and eventually create personalized plans.
This program has been created in a 4 split accommodate most schedules. These workouts are designed to take 60-75 minutes on average or less.
This is a compilation of principles tried and true in practice with clientele from a geriatric population to the most elite athletes.
What sets this program apart is the deliberate exercise selection process. Most one-off programs focus on movements that train specific muscle groups. Movement Mastery aims to integrate muscular and joint mechanics.
Muscular mechanics are often the priority of training when joint mechanics should be considered in tandem. Poor joint mechanics are often the root of pain, and bottleneck to strength and hypertrophy training. Deliberate movement selection will improve joint function, mobility and stability. While some movements are in place to improve joint function others serve to push hypertrophy stimuli through newly reinforced positions. Together, both mitigate pain and maximize your training.
Hypertrophy | Build larger muscles through isolation and compound movements where the target tissue is the limiting factor of the exercise.
Progression is always a tough topic to cover. There are so many ways to make progress, but most commonly we see progressions in load, sets, or rep schemes from week to week. While this is effective, you can only beat the log book so many times.
Believe it or not progress can still be made by simply completing the same training session (sets, reps, load) over time. Training is cumulative: a session completed today is a fresh stimulus for your body. It is a whole new day of training volume and as such adheres to the overload principle.
If that isn’t convincing consider this; To maintain muscle hypertrophy (maintain being the key word), ⅓ of your typical training volume at a minimum needs to be achieved. This means that any volume over ⅓ is no longer maintaining, but actually making gains toward the goal!