The RUSSELL METHOD – 16 WEEK COURSE OUTLINE
This program teaches you how to build muscle and lose fat as you get older, even after injury or surgery. You’ll look stronger, be more confident and feel younger. We do this by using joint-friendly movements for a pain-free way to build muscle, and give you nutrition tips to slowly clean up your habits to begin to lose unwanted pounds.
Each week you’ll receive a new lesson that includes a new exercise plus workout routines to perform using the new movements you are learning. Each weekly lesson includes mobility work to aid in recovery and to improve your range of motion. You’ll also receive basic nutrition tips and guidance to slowly improve your habits. You can follow our nutrition tips or choose to ignore them; it’s up to you. You will get plenty of benefits with the physical routines in this program, but you’ll gain much more if you clean up your diet a little along the way.
The routines focus on building muscle mass, slowly and steadily. Your patience is critically important while you learn proper form and technique to build a solid foundation on which to build.
We will begin teaching you some basic principles of how your body works, as well as basic terminology pertaining to exercise and muscle building, and the importance of creating maximum tension in your muscles with the lightest loads possible. You will learn to use joint-friendly movements to build muscle pain free.
The First Phase of the program focuses entirely on the upper body, primarily arms and core. I have found the most effective way to learn the techniques necessary to build maximum muscle tension is to start with the arms. You’ll learn very specific movements that can be performed anywhere without going to a gym. We include several conditioning options based on your current activity and fitness level.
The Second Phase of the program introduces lower body movements along with exercises that build your back muscles. Once you have learned our techniques on your arms, you’ll find it much easier to work on building muscle in your lower body and back muscles. I will also teach you how to incorporate our methods into your existing fitness routine.
The Third Phase continues progressing with both upper and lower body movements with varying routines to keep you gaining muscle. At this point you will have noticeably gains in both muscle tone and strength. You’ll continue to learn new exercises, variations and routines that you can do anywhere. In addition, I will include movements that you can perform if you have access to a gym or fitness center.
You’ll have weekly Coaching Calls and access to our Private Facebook Group reserved for other Program Participants. We’ll help you with any questions on any of the exercise routines, conditioning drills, mobility work and nutrition habits. In-person training sessions are optional. By the end of the 16 weeks, you will have an arsenal of exercises and routines that you can continue to perform on your own for the rest of your life.