We'll start you off slow. If you're brand new to weight training or you're coming back after a several-week holiday layoff, we strongly suggest you take this period seriously, as it will lay the foundation for all the workouts to come. The goal is to develop intramuscular coordination (your central nervous system's ability to recruit muscle fibers at will) and strength endurance, and to condition your joints for the harder work to come. Make sure you pick a conservative weight to use for your sets, and pay close attention to the tempo (or lifting rhythm) that's assigned to them. These workouts are not to be done heavy.

As the program begins, you'll also start correcting muscular imbalances you may have developed in the past. We've taken the liberty of assuming that you, like the vast majority of men out there, have tight hip flexors and rounded shoulders-problems that are common for anyone who spends much of the workday sitting at a desk. To remedy these problems, which can lead to injury and prevent you from lifting heavy, this month's workout will have you doing numerous pulling exercises and lots of glute work. Once you've begun to even out the front and back sides of your body, you'll be able to get the most out of each period that follows as the year progresses.

 

 

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