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HERO FIT PROLOGUE
This program is designed to take a beginner to weight training and transition them into intermediate weight training over sixteen weeks.
I built this program focusing on what kind of training I felt super heroes would have to put themselves through in order to keep up with the demand on their bodies. They would have to be strong, but they would have to be able to preform at maximal strength levels over a long period of time which brought me to the concept I would build this program upon.
This program focuses on developing strength endurance by taking you through waves of training that will take your strength numbers and train them into endurance ranges. Because of this the program is built around the 1RM / one rep max. To begin this program you will need to get your one rep max. You can do this safely with a trainer or gym partner to get your one rep max. If you are in a solo situation you can use a one rep max chart to figure out your one rep max by performance with a lighter weight. A sample chart can be found HERE.
You know you are training with the correct weight when you can complete all sets and reps safely, and feel you only have one or two more reps left in the tank.
BENEFITS OF HERO FIT
1. Improve overall strength and muscular endurance.
2. Increase in calorie burn allowing body fat to be controlled without the use of cardio to avoid excess fat gain if using greater than a caloric balance.
3. potential increases for resting metabolic rate.
4. Excellent hypertrophic tool when coupled with a maintenance or slight surplus caloric nutrition plan.
5. A perfect plan to transition from beginner level training into intermediate level training.
THE WEEKS OF WORKOUTS
Below you will find the links to each weeks of workouts. I highly suggest that they are followed in progression from one week to the next.