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1st Principles of Lifting

1. Progressive Overload-To grow in size, you must view your training as a quest to get stronger OVER TIME

Add reps, then add weight, then repeat,

If you're not getting bigger/stronger over time, your training is futile
2. Prioritize Compound Movements

Squat, deadlifts, presses, rows, then isolation exercises
before you try experimenting, master the basics

3. Master technique and understand the principles behind it

If you lift with poor technique, your results from training will be subpar
4. Use ALL the rep ranges

There is no singular best rep range to train in, they all build each other complementarily

5. Find the movements that work best for yourself

Everyone does the same exercises, but individual variations differ, learn to customize your training
6. Train each muscle group through its full functional ROM

That means training along all its primary lines of movement and with a full ROM

That means learning what a muscle does

that means both compound AND isolation movements should be used
7. Bodyweight strength is paramount

and is NOT mutually exclusive from lifting. You train BOTH of them at the same time, not separate…

you should be able to do high rep sets of dips, pushups, chinups, squats, & lunges with ease

If 30 dips in a row is challenging, you're weak
8. You NEED to EAT if you want to gain weight

Protein is essential, there is no going around that

1 gram per pound bodyweight

Fat and carbs depend on your individual metabolism. Regardless, always get enough protein
9. Consistency,

This should go without saying, but it needs to be said,

You need to be lifting day in day out, week in, week out

Sporadic "working out really hard" and then taking months off is bullshit

There is no "off". You either live this or you do not
10. Understand that training is SUPPOSED to evolve with time

Do not get first time bias in thinking the first program you ever do is the greatest program in the world. Almost ANYTHING works with novices

Over time, you will need to adjust your training as you adapt.
Going through phases of focusing on heavier weight, or higher reps, or more volume, or less volume

All of it will be relevant at some point

11. Learn from the Best

Which is what my newsletter is for

cortes.site/newsletter/
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