Iron_mastery_training_program_-_beginner_1

IRON MASTERY FOUNDATION BEGINNER 1 BY JORDAN YEOH

Contents (Click To Go Direct To Page) Introduction ........................................................................................................ 3 The Benefits Of Resistance Training ................................................................ 4 5 Foundational Principles For An Effective Fitness Program: ........................... 5 Levels Of Workout Programs .......................................................................... 12 Understanding RPE ......................................................................................... 14 Cardio Warm Up.............................................................................................. 15 Pre-Work Set Warm Up Before Training ......................................................... 15 Newbie – 8 Weeks Training Routine ............................................................ 16 Cool Down After Training ................................................................................ 26 Keep In Mind ................................................................................................... 27 Moving Forward! .............................................................................................. 28

Introduction Welcome to Iron Mastery – Training Routine for Newbie. This resistance training program is your ultimate guide for anyone who wants to achieve that long lean muscle definition. It is perfect for newbies who are looking for ways to getting started on their fitness journey, improve physical strength, build lean muscle mass and burn stubborn fat! It doesn’t matter if you’re a beginner with zero experience in fitness training or an experienced fitness trainer who wants to master every workout regimes and up his game, this program has it all! - It is designed to suit a wide range of users for optimum results. You can save yourself the hassle of trial and error when this program. The question is: Why resistance training? It’s simple; resistance training is the King of all Fundamental exercise tools! Be it bulking up, burning stubborn fats or improving sports performance, resistance training is the most important element in fitness training. That’s right; you can make your fitness journey easier and more interesting by mastering all the right training techniques. And that’s not all; you even get faster results and lower the chances of any injuries. Be a step ahead of your peers and easily take on another training program once you build a strong foundation of training techniques. E.g. CrossFit, Martial Arts, power lifting, Callisthenic and etc.

The Benefits Of Resistance Training Resistance training, also known as strength training or weight training, increases your muscle strength, size and endurance by causing them to contract against an external resistance. This form of training is based on the principle that your body muscles will train to overcome a weight or load force when they are required to do so. When done consistently and repeatedly, you will start to see improvements in many aspects of your body - bone density, physical endurance, joint function, posture, muscle strength and so on.

This program was outlined to vary your resistance training every 4 to 8 weeks for optimum and progressive improvement. Factors that can impact your results include: -

Sets Reps (Repetitions) Exercises Intensity (Weights) Frequency

5 Foundational Principles For An Effective Fitness Program: 1. Good condition 2. Understanding the basic exercise terms 3. Exercise Form & Technique 4. Consistency 5. Progression

1. Good Condition Before starting any fitness program Make sure you have a clear bill of health before starting this or any other fitness program. This is particularly important if you (or your family) have a history of: -

Heart diseases High blood pressure Any experience of chest pain when exercising/ not engaged in physical activities Smoking High cholesterol Obesity Bone or joint problems that could be aggravated by a change in physical activity

Do not start this program if your physician or health care provider advises against it. You should stop immediately if you experience any pain, dizziness, faintness or shortness of breath at any time while exercising. Do not rely on this information as a replacement or substitute for professional medical advice, diagnosis, or treatment. You should always consult with a physician or other health care experts if you have any concerns about your health. Do not delay or disregard obtaining medical-related advice from your health care professional because of the information you may have read in this program. The use of any information provided in this program is solely at your own risk.

2. Basic Exercise Terms

Intensity The effort performed in your workout. Intensity is normally referred to the level of the Resistance (Weights). Volume Volume represents the number of Reps, Sets, Exercise, and Frequency of your training. Reps Repetitions. E.g. 10 reps of Bench Press Max Reps Do as many reps as possible within the given time. E.g. Max reps of push up in 1 minute (Fitness challenge). Sets The number of reps in 1 group. E.g. 1 set of 10 reps of Push Ups RPE - Rating Perceived Exertion The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during both aerobic and resistance training.

3. Exercise Form & Technique While training, it can be easy for someone to run out of energy fast, especially when you’re pushing yourself hard to complete the given number of reps/time in your workout set. That’s when things can turn pretty intense and risky. In such scenarios, you would want to reduce the risk of sustaining serious injuries for massive long term progression. Do so by making sure you are using the correct movements and proper forms whenever possible. I strongly encourage you to understand and go through the Exercise Library multiple times to make sure you are doing the exercises correctly.

4. Consistency Let me tell you this; Always remember that hard work without consistency is pointless. You can be the most determined person in the room, doing the best workout regime and following the best diet recommended by nutritionists or other medical health professionals. But if there is no consistency in whatever you do, all that hard effort will be all for nothing. You will not be able to go far; you will not be able to go to places you want to be if you are not consistent with your workout. Bear in mind that there will be no overnight results. No overnight success. It is important for you to make a strong commitment and stick with it until you reach your goals.

5. Progression Make it your goal to progress every week. Take this as a stepping stone for you to improve and attain the results you never had. Always thrive to be better than yesterday. The key is to start with something small and slowly work your way from there. E.g. better exercise techniques, progressively shorter resting time, better eating habits and so on. Be mindful that there will be some days where stress takes a toll on your body or that you lack the energy or the motivation to exercise and you can’t perform to the best of your abilities. When you are faced with this kind of situation, don’t beat yourself up. Be kind to yourself. Just give your best shot and if all else fails, try harder tomorrow or the day after. Keep moving forward!

Levels of Workout Programs BEGINNER 1: NEWBIE LEVEL Training Timeline: Consistent training for about 0-2 months. Training Frequency: Nil Experience: Completely new to resistance training Recovery: Muscle soreness for a few days after training session. You are totally new to weight lifting or anything less than 1 month weight lifting experience. It is recommended for you to undergo the Starter Program for 4 weeks before you go on the next level which is Beginner Level.

BEGINNER 2: BEGINNER LEVEL Training Timeline: Consistent training for about 2- 6 months. Training Frequency: 1-3 sessions a week. Experience: In the progress of learning compound and isolation exercises Recovery: Muscle soreness a day after most workout session. You will be doing basic compound exercises like barbell squats, free weights presses and increased frequency of training to bring your neuromuscular and strength to the next level. This program phase will take approximately 4-12 weeks to see any decent results in terms of strength, endurance, and muscle hypertrophy.

BEGINNER-INTERMEDIATE LEVEL Training Timeline: Consistent training for about 6 - 12 months. Training Frequency: 3 sessions a week. Experience: In the progress of learning compound and isolation exercises. Recovery: Muscle Soreness a day after most training session.

INTERMEDIATE LEVEL Training Timeline: Consistent training for about 1-2 years. Training Frequency: 3-4 times a week. Experience: You know how to execute every basic free-weight exercises in the gym. But you are still at the process of learning and mastering the right exercise techniques and engaging certain stubborn group muscles during workout. E.g. Feeling how the chest work when doing a bench press, feeling the lats when doing a lat pull down. Recovery: Muscle soreness a day after most training session, or no longer experience any soreness like before. Able to undergo intensive training 2-3 times a week. Take no longer than 4-5 days to fully recover from an intensive training session.

ADVANCE LEVEL Training Timeline: Consistent training for more than 2-3 years. Training Frequency: 4-5 times a week. Experience: 70-90% of your training sessions are Intense. You have mastered every compound and isolation exercises and are able to maintain a good form when doing intense training. You have no problem engaging all muscle groups including the stubborn ones. E.g. Upper & lower lats, upper chest, rear delts, and rhomboids. Recovery: When you undergo any high volume or high intensity training, your body take no longer than 3 days to fully recover.

Understanding RPE RPE - Rating Perceived Exertion The Rating Perceived Exertion (RPE) scale measure feelings of effort, strain, discomfort, and/or fatigue experienced during aerobic and resistance training. One’s perception of physical exertion is a subjective assessment that incorporates information from the internal and external environment of the body. Greater frequencies will lead to more intense perceptions of physical exertion. In addition, response from muscles and joints help to scale and calibrate the central motor outflow commands. The resulting integration of feedforwardfeedback pathways provide fine-tuning of the exertional responses. Perceived exertion reflects the interaction between the mind and body. That is, this psychological parameter has been linked to many physiological events that occur during the physical exercise. These physiological events can be divided into respiratory/metabolic (such as ventilation and oxygen uptake) and peripheral (such as cellular metabolism and energy substrate utilization.)

Rating

1 2 3 4 5 6 7 8 9 10

RPE EFFORT SCALE Effortless: Anything other than sleeping and watching TV Very Light: Anything more than 30 reps without much struggle effort Light: Anything more than 20 reps without much struggle effort Light-Moderate: Anything more than 15 reps without much struggle effort Moderate: Anything more than 12 reps without much struggle effort Light-Heavy: Probably still can do 2-3 additional force repetition Moderate-Heavy: Probably still can do 1-2 additional force repetition Heavy: Still can do another force repetition Intensive: Cannot perform any extra repetition Max Effort: Cannot complete the last rep with a perfect form

Cardio Warm Up Take some time to warm up before starting your workout session. First start with light aerobic exercise (cardio) like working with the cardio machine, jogging, running, cycling and so on, followed by a few dynamic stretches. (refer to the warm up video) A 5-10 minute warm up can vastly improve the quality of your workout.

Pre-Work Set Warm Up Before Training Before you start your training, I strongly recommend you to do 1-2 pre-work set ofthe workout that you’re about to do later. E.g. 1-2 pre-work sets of Bench Press at 10-12 repetition of (RPE 3-4 effort) before you move on to the actual working set (set 1). The pre-work set acts as a warm-up for neuro adaptation, mobility and prevent any unwanted serious injuries. Its purpose is to prepare your mind and body for the actual working set and get a quick assessment of your energy level for the day.

Newbie – 8 Weeks Routine This full body routine enables you to develop neuromuscular proficiency in the movement patterns. Stick to this routine for approximately 6-8 weeks before starting a new training routine.

WEEK 1 Recommended training effort: RPE 5-6 5

Moderate: Anything more than 12 reps without much struggle effort

6

Light-Heavy: Probably still can do 2-3 more force repetition

Monday Exercise Dumbbell/Machine Press (C3) Seated Row (Close Grip) (BK2) Shoulder Press (S1) Plank Hold Bodyweight Squat (L0.5)

Reps 12 reps

Sets 1-2 sets 12 reps 1-2 sets 12 reps 1-2 sets 15-20 Seconds 2 sets 15-20 reps 2 sets

Rest 60-90 secs 60-90 secs 60 secs 60 secs 60-90 secs

Wednesday Exercise Lat Pull Down (BK1)

Reps 12 reps

Dumbbell/Machine Incline Press 12 reps (C4) Ez Bar Curl (B1.5) 12 reps Cable Extension (T1)

12 reps

Bodyweight Stationary Lunges (L2)

15 reps (each side)

Sets 1-2 sets 1-2 sets 1-2 sets 1-2 sets 2 sets

Rest 60-90 secs

Sets 1-2 sets 1-2 sets 1-2 sets 1-2 sets 2 sets

Rest 60-90 secs

60-90 secs 60 secs 60 secs 60-90 secs

Friday Exercise Dumbbell/Machine Press (C3)

Reps 12 reps

Seated Row (Wide Grip) (BK2)

10-12 reps

Shoulder Press (S1)

12 reps

Lateral Raise (S2)

15 reps

Bodyweight Squat (L0.5)

15-20 reps

60-90 secs 60-90 secs 60 secs 60-90 secs

WEEK 2 Recommended training effort: RPE 5-6 6

Light-Heavy:Probably still can do 2-3 more force repetition

Monday Exercise Dumbbell Back Lunges (L2)

Reps 12 reps (each side) Lat Pull Down (BK1) 12 reps Dumbbell/Machine Incline Press 10-12 reps (C4) Ez Bar Curl (B1.5) 12 reps Cable Extension (T1) 12 reps Plank Hold 20-25 Seconds

Sets 2 sets

Rest 60-90 secs

2 sets 2 sets

60-90 secs 60-90 secs

2 sets 2 sets 2 sets

60 secs 60 secs 60 secs

Wednesday Exercise Dumbbell/Machine Press (C3) Seated Row (Close Grip) (BK2) Shoulder Press (S1) Abs Crunch and Leg Raise Bodyweight Squat (L0.5)

Reps 12 reps 12 reps 12 reps 10-12 reps 20 reps

Sets 2 sets 2 sets 2 sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs 60 secs 60 secs 60-90 secs

Friday Exercise Lat Pull Down (BK1) Dumbbell/Machine Incline Press (C4) Ez Bar Curl (B1.5) Cable Extension (T1) Lateral Raise (S2) Bodyweight Walking Lunges (L2)

Reps 12 reps 12 reps

Sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs

12 reps 12 reps 15 reps 20steps

2 sets 2 sets 2 sets 2 sets

60 secs 60 secs 60 secs 60-90 secs

WEEK 3 AND WEEK 4 Recommended training effort: RPE 6-7 6 7

Light-Heavy: Probably still can do 2-3 more force repetition Moderate-Heavy: Probably Still can do 1-2 more force repetition

Monday Exercise Flat Dumbbell Press (C3) Seated Row (Wide Grip) (BK2) Shoulder Press (S1) Plank Hold Overhead Bodyweight Squat

Reps 12-15 reps 12-15 reps

Sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs

12-15 reps 25-30 Seconds 20-25 reps

2 sets 2 sets 2 sets

60 secs 60 secs 60-90 secs

Wednesday Exercise Dumbbell Back Lunges (L2) Lat Pull Down (BK1) Incline Dumbbell Press (C4) Ez Bar Curl (B1.5) Rope Extension (T1) Abs Crunch and Leg Raise

Reps 12 reps (each side) 12-15 reps 12-15 reps

Sets 2 sets

Rest 60-90 secs

2 sets 2 sets

60-90 secs 60-90 secs

12-15 reps 12-15 reps 12-15 reps

2 sets 2 sets 2 sets

60 secs 60 secs 60 secs

Friday Exercise Flat Dumbbell Press (C3) Seated Row (Close Grip) (BK2) Shoulder Press (S1) Lateral Raise (S2) Overhead Bodyweight Squat

Reps 12-15 reps 12-15 reps

Sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs

12-15 reps 15 reps 20-25 reps

2 sets 2 sets 2 sets

60 secs 60 secs 60-90 secs

WEEK 5 AND WEEK 6 Recommended training effort: RPE 6-7 6 7

Light-Heavy: Probably still can do 2-3 more force repetition Moderate-Heavy: Probably Still can do 1-2 more force repetition

Monday Exercise Barbell Back Squat – only bar (practice) (L1) Flat Barbell Press (C1) Seated Row (Wide Grip) (BK2) Shoulder Press (S1) Plank Hold

Reps 12 reps

Sets 2 sets

Rest 60-90 secs

10-12 reps 12-15 reps

2 sets 2 sets

60-90 secs 60-90 secs

12-15 reps 45-60 Seconds

2 sets 2 sets

60 secs 60 secs

Wednesday Exercise Dumbbell Stationary Lunges (L2) Lat Pull Down (BK1) Incline Dumbbell Press (C4) Ez Bar Curl (B1.5) Rope Extension (T1) Abs Crunch and Leg Raise

Reps 12-15 reps (each side) 12- 15 reps 12- 15 reps

Sets 2 sets

Rest 60-90 secs

2 sets 2 sets

60-90 secs 60-90 secs

12- 15 reps 12- 15 reps 12- 15 reps

2 sets 2 sets 2 sets

60 secs 60 secs 60 secs

Friday Exercise Barbell Back Squat – only bar (practice) (L1) Flat Dumbbell Press (C3) Supported Row(BK3.5) Shoulder Press (S1) Lateral Raise (S2) Plank Hold

Reps 12 reps

Sets 2 sets

Rest 60-90 secs

12-15 reps 12-15 reps 12-15 reps 15 reps 45-60 Seconds

2 sets 2 sets 2 sets 2 sets 2 sets

60-90 secs 60-90 secs 60 secs 60 secs 60 secs

WEEK 7 AND WEEK 8 Recommended training effort: RPE 6-7 6

Light-Heavy: Probably still can do 2-3 more force repetition

7

Moderate-Heavy: Probably Still can do 1-2 more force repetition

Monday Exercise Barbell Back Squat (L1) Flat Barbell Press (C1) Supported Row (BK3.5) Shoulder Press (S1) Abs Crunch and Leg Raise

Reps 12 reps 12-15 reps 12-15 reps 12-15 reps 12- 15 reps

Sets 2-3 sets 2 sets 2 sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs 60-90 secs 60 secs 60 secs

Sets 2 sets 2 sets 2 sets 2 sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs 60-90 secs 60 secs 60 secs 60 secs

Tuesday Exercise Dumbbell Walking Lunges (L2) Incline Barbell Press (C2) Lat Pull Down (BK1) Cable Extension (T1) Ez Bar Curl (B1.5) Plank Hold

Reps 18steps 12 reps 15 reps 12-15 reps 12-15 reps 45-60 Seconds

Thursday Exercise Barbell Back Squat (L1) Flat Barbell Press (C1) Seated Row (Wide Grip) (BK2) Shoulder Press (S1) Lateral Raise

Reps 12 reps 12-15 reps 12-15 reps 12-15 reps 15 reps

Sets 2-3 sets 2 sets 2 sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs 60-90 secs 60 secs 60 secs

Sets 2 sets 2 sets 2 sets 2 sets 2 sets 2 sets

Rest 60-90 secs 60-90 secs 60-90 secs 60 secs 60 secs 60 secs

Friday Exercise Dumbbell Walking Lunges (L2) Lat Pull Down (BK1) Incline Barbell Press (C2) Ez Bar Curl (B1.5) Rope Extension (T1) Plank Hold

Reps 18 steps 15 reps 12 reps 12-15 reps 12-15 reps 45-60 Seconds

Cool Down After Training I highly recommend you to spend another 5-10 minutes to cool down after your training. An effective cooling down method is Static Stretching, where you lengthen a muscle to an elongated position and hold it in that position for a considerable amount of time. Static stretching lengthens and relaxes your muscles, allowing oxidation and better blood circulation to the muscle for better recovery. It will also help your body to improve flexibility and prevent muscle tightness that can restrict our range of motion, as they can cause us chronic injuries and bad posture. Perform 2 sets of Static Stretch on the trained muscle group. Hold each stretch for at least 15-20 seconds.

Keep in mind

Keep In Mind 

It is vital to apply the right techniques and forms.



Safety first. Always get a spotter if you attempt to lift heavy weights and always listen to your body. Do not push yourself too hard or else you are putting yourself in danger of injury.



You may have additional cardio sessions for more fat-loss result, but please keep in mind that muscle building process will be slightly slower. It is better to have a solid plan and stick with it.



It is recommended to schedule cardio training a few hours after your weight training or you may replace it on your non-lifting day. However, it is fine to do cardio workout immediately after your weight training.



Try for a consistent progress every week. You may focus on Reps, Intensity, Volume, Exercise Techniques, or Nutrition. (either one)



It is advisable to progress your Reps before increasing the weight. For instance, when you no longer experience any challenge by doing 10 reps of bicep curl with 10kg, instead of jumping straight to increase on the weight from 12-15kg, it is recommended to increase to 12-15 reps of 10kg bicep curl. If you are able to perform 12-15 reps of 10kg without much effort, then it is time to increase the resistance. Try to follow the recommended Rated Perceived Exertion (RPE).



Rest each muscle group for at least 24 to 48 hours to maximise gain in strength and size.



Static stretching after your workout is important for flexibility and muscle recovery.

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3 most important tools that help me and all my successful clients are as follows: 1. 2. 3.

Workout Techniques Nutrition (Please refer to my Food Guides) Consistency

Moving Forward! If you have completed the all-around routine and you no longer find it challenging or do not see any level of progression by doing these workouts, it is time to progress to the BEGINNER 2 routine to give your body a new adaptation! Remember, training is 20% and the remaining 80% is having good nutrition. I can guarantee that you will see great results if you train consistently and take care of your diet! Train Hard, Be Consistent, and Be Patient. All the best! Jordan Yeoh

IRON MASTERY FOUNDATION BEGINNER 1 BY JORDAN YEOH