Make no mistake about it, the squat separates the men from the boys. Anyone that avoids squats, for whatever reason, is limiting their potential for muscle growth.

You are now ready to enter the final phase of the Getting Started Series. As you follow through with your last assignment you will implement a new workout schedule, increase your weights, and lower your repetitions. This will be the perfect lead into Max-OT training.

The next 3 weeks will be designed to help you increase your knowledge on the main components of a successful exercise program. You will implement a new weight and repetition scheme, and start to develop a nutritional/supplementation plan to maximize your efforts in the gym.

It may seem like everything you read is geared towards advanced trainers. What about someone who has never touched a weight before but wants to make some positive changes to his or her health and physique?

As you know, the Max-OT protocol is 4 to 6 reps. So with that understanding, as long as you can properly execute the exercise with the amount of weight you are using, you should move up in weight when you can perform six repetitions on a consistent basis.

I would not say one foot at a time is any more effective, but for me it is definitely more efficient.

If you are determined to stay healthy and create a lean and ripped physique you ultimately want, you simply must add cardiovascular training to your workout regimen.

It is important to understand that high reps with light weights does not equal more definition.