Total Body Renaissance

It’s time to stop dreaming about improving your physique. No more endlessly scrolling Twitter looking for information, flipping through Instagram profiles looking for someone to emulate, or browsing the web comparing programs until you give up because you just can’t pull the trigger. You have found the answer: Total Body Renaissance. 

What is Total Body Renaissance? 

TBR is a 3-day-per-week, 12-week program consisting of full-body lifting sessions. The program is made up of 3 phases, each lasting 4 weeks.

1. Foundation: You will perfect your form, condition your central nervous system, and develop a consistent gym schedule as you begin to increase your strength. 

2. Hypertrophy: Now that you’ve gained strength, you will be desiring to add volume and increase the intensity of your lifting program. Welcome to the Hypertrophy phase, where you get just that. 

3. Power: After the Hypertrophy phase, you will transition into the Power phase. In this phase, there will be a variation of higher and lower rep exercises that will result in increased strength and endurance. 

Upon completion of the 12-week TBR program, you may find yourself at a point where you want to keep going because you look and feel so much better than when you started. No need to think too hard on where to go from here. You can either circle back to week 1 of the program and start over, or now that you’ve learned more about your body and rep range preferences, you can pick whichever phase you like and do it until you feel a change is necessary. 

Included in the program are notes on exercise progressions and warming up. The program comes in two forms: An Excel spreadsheet and a PDF.

Why full-body? 

Proper full-body lifting sessions are time-efficient, effective, and simply get results. Life happens, and sometimes you can’t get in the gym as many days of the week as you planned. If for some reason you can only get in the gym twice (or even only once!), you will have still worked your whole body. 

What are the benefits of the increased muscle mass gained during the Total Body Renaissance program? 

Burn more calories: The more lean muscle mass you have on your body, the higher your resting metabolic rate, which means you will burn more fat. It’s science. 

Slows down the ageing process: As one ages, muscle mass and hormone levels will begin to decline. The best way to fight this? Strength training and the muscle that comes with it. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/) 

Injury prevention: The stronger your muscles, the less chance you will develop injuries at the gym, throughout the day, or when you randomly need to move a large piece of furniture 

Stronger bones: Strength training not only strengthens your muscles, but also your bones. Stronger bones helps lower your risk of bone loss as you age. 

Enhanced appearance: No explanation necessary.