What have I learnt just in these 8 weeks while researching the physique world?🧑🎓
Be strong in all lifts✅️
Be consistent with the overall plan✅️
Be in a calorie surplus for most of the prep to build muscle✅️
Diet is a massive factor✅️
Here in these two photos Rita is about 3 kg heavier but has significantly changed shape.
Rita is a mother of 3 works full time and commutes to and from work an hour away from her home.
Rita completes 6 weight training sessions a week, 3 BJJ sessions a week as well as posing practice.💪🥋
Her weight sessions so far are:📈
1 – Lower body strength with auxiliary lifts (max effort method)
2 – Recovery session focus on volume low intensity (repetition method)
3 – Posing session
4 – Upper body strength with auxiliary lifts (max effort method)
Rest day
5 – Upper body isolation
6 – Lower body isolation
Nothing is ever missed. Again, consistency. Apart from always being in the gym expect her to be the first over to you to have a chat and or help you.
From my perspective, it has been very interesting going into the physique world. But the biggest take away is still the fact that strength plays a huge factor. Rita is going on 3 years in the gym so she has a good base of gym work and now can specialize in anything she wants.
Fair play Rita🙏
If you want to work with me to improve your strength, conditioning or your recovery from training/sports, then leave an email with the word “interested” and we can discuss at mackelitejmc@gmail.com
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