Rather than pounding your body with strenuous Olympic-style lifts or an extreme amount of volume, these workouts are designed to give you the stimulus for muscle growth without putting a toll on your body. First, these exercises are joint friendly: they don’t put the same amount of stress on your lower back, knees, or shoulders as other traditional strength programs. Second, we include more unilateral—or “single-limb”—exercises to promote more balance and reduce the external load on your body.
Finally, these movements target a lot of muscles at once so you can do fewer reps and sets, but still get a powerful muscle-building effect.
Make sure to take at least one day of rest between workouts. For example, do these workouts Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. Use as heavy of a weight as you can for each exercise while maintaining great technique and hitting your rest periods. Focus on slowly adding weight to your exercises every time you work out. And don't forget to thoroughly warm up first. Try The Best Dynamic Warmup for Any Workout.