BEGINNER BASICS Chapter 3: BODY MECHANICS Step 4: The Core The core is the true epicenter of power and stability. It's a fortress of muscles that resides at the center of your being, providing the foundation for your every move. Let's delve into the key players within the core and how you can train them through weight training: 1. Rectus Abdominis (Abs) Function: Contracts the torso while sitting, and contracts the legs while hanging. Provides overall body stability. Example Exercises: Crunches, Leg Raises, Romanian Twists, Bicycles, Cable Crunches, Planks 2. Obliques (Side Abs) Function: Aids in rotational movements of the torso. Example Exercises: Side-to-Side Crunches, Side-to-Side Leg Raises, Romanian Twists, Cable Crunches 3. Transverse Abdominis (Inner Abs) Function: Erects and rotates the torso in all directions. Example Exercises: Worked indirectly in all abdominal exercises. 4. Erector Spinae (Spine Muscles) Function: Extends and rotates the spine and maintains its posture. Example Exercises: Deadlifts, Romanian Deadlifts, Hyperextensions, Good Mornings, Squats 5. Quadratus Lumborum (Lower Back/Core Assistant) [subsurface] Function: Assists at side bending and stabilizing the lower back. Example Exercises: Dumbbell Side Bends, Deadlifts, Romanian Deadlifts, Hyperextensions 7. Serratus Posterior Superior & Inferior (Lower Back/Core Assistant) [subsurface] Function: Assists in elevating and depressing the ribs. These muscles are not typically targeted directly but are involved in many compound movements. Example Exercises: Dumbbell Side Bends, Deadlifts, Romanian Deadlifts, Hyperextensions

BEGINNER BASICS Chapter 3: BODY MECHANICS Step 5: The Legs The leg muscles are grouped into several categories: thighs, calves, and glutes. Below is a detailed analysis of these muscles and how to exercise them through weight training: 1. Quadriceps (Quads): Function: Extends the knee, flexes the hip, and raises the leg. A. Rectus Femoris and Vastus Intermedius (Middle Quads) Example Exercises: Leg Extensions, Squats, Sissy Squats, Lunges B. Vastus Medialis and Sartorius (Inner Quad/Teardrop) Example Exercises: Wide-Legged Leg Extensions, Wide-Legged Squats, Wide-Legged Sissy Squats, Lunges C. Vastus Lateralis (Outer Quads) Example Exercises: Straight-Legged Leg Extensions, Straight-Legged Squats, Straight-Legged Sissy Squats, Lunges 2. Hamstrings (Hams): Function: Contracts the knee and extends the hip. A. Biceps Femoris (Outer Hamstring) Example Exercises: Straight-Legged Leg Curls, Straight-Legged Romanian Deadlifts, Straight-Legged Lunges B. Semitendinosus, and Semimembranosus (Inner Hamstring) Example Exercises: Wide-Legged Leg Curls, Wide-Legged Romanian Deadlifts, Wide-Legged Lunges 3. Adductors (Inner Thighs): Function: Brings the thighs toward the midline of the body. Example Exercises: Thigh Adductor Machine, Wide-Legged Squat, Cable Hip Adductions 4. Glutes (Buttocks/Booty/Ass/Dump Truck) Function: Responsible for extending, abducting, and rotating the hip. A. Gluteus Maximus (Dump Truck) Example Exercises: Hip Thrusts, Squats, Leg Curls, Lunges B. Gluteus Medius and Gluteus Minimus (Upper Booty) Example Exercises: Hip Thrusts, Squats, Leg Curls, Lunges, Lateral Leg Lifts, Hip Abductor Machine 5. Calves (Lower Legs): Function: Points the foot and flexes the knee. A. Gastrocnemius (Upper Calves) Example Exercises: Standing Calf Raises, Seated Calf Raises, Single-Leg Dumbbell B. Soleus (Lower Calves) Example Exercises: Standing Calf Raises, Seated Calf Raises, Single-Leg Dumbbell

BEGINNER BASICS Chapter 5: THE END Your Next Steps Get 25% off The OOFA Method with code "METHOD25"

BEGINNER BASICS Chapter 1 - GET ACCLIMATED Step 1 - How the Muscle Works Before delving into the calisthenics routine, it's important to understand the basics of muscle growth and why certain forms of exercise are more effective than others. Muscle growth is a response to a specific stress stimulus, which must be tailored to stimulate muscular hypertrophy effectively. Hypertrophy is, in basic terms, an adaptive response by the body to a stress stimulus that results in an increase in muscle mass. Resistance training, either through bodyweight exercises or weight training, is the only way to provide this stimulus. The human body is designed to survive and adapt to harsh conditions. Building muscle is an extremely costly process, so the body will only invest in building muscle if the stress is significant enough and it has sufficient resources to do so. This is where the gym, weight training, and diet come into play. Consider the process similar to that of getting a tan. When exposed to the sun, your body reacts to the stimulus and darkens your skin to protect against that threat. If you want to darken your skin further, you will need to expose your skin to more sunlight for longer. Similarly, to build more muscle, you need to subject your body to progressively greater stress over time. Once you've achieved this, your body will respond by building muscle while you sleep. If you are not sleeping enough, your body simply does not have the time to repair the damaged muscle fibers and build more muscle on top of that. Your body utilizes the resources provided throughout the day, food, to fuel new muscle growth. To optimize your performance in the gym and muscle growth, it is essential to maintain a balanced diet by consuming sufficient protein, carbohydrates, and fats. Adequate hydration is another extremely important factor for your performance while training and building muscle. Just under a gallon of water a day is sufficient for most people, but if you are training intensely you will most likely require closer to a gallon. You want to be drinking around 2/3 of your body weight (lbs) in fluid ounces. Most Americans are chronically dehydrated. If you're overweight or obese, there is a lot of flexibility when it comes to diet, as you can build muscle and lose weight simultaneously. If you are not overweight then you will need to be in a slight caloric surplus of 100-200 calories for your body to feel safe expending resources on muscle growth. Do not put on more than 0.5lbs of body weight a week, as more likely than not, the extra weight will just be body fat.

BEGINNER BASICS Chapter 1 - GET ACCLIMATED Step 2 - Importance of Rest To achieve muscle growth, you must allow your body to respond to the stress you've provided. This is why sleep and general rest is equally important as the exercise itself. Mike Mentzer, a renowned bodybuilder and winner of the Mr. Universe contest in 1978, emphasized the significance of adequate rest time and sleep for optimal muscle growth and overall fitness. ”It is the body itself that produces growth, of course, but it only does so during a sufficient rest period.” - Mike Mentzer Intense workouts, particularly those focused on heavy weights and high-intensity training, create micro-tears in the muscle fibers. These tears need time to repair and rebuild, and rest is essential for this process. Mentzer often referred to this as the "Growth Stimulus Adaptation" phase, where the body adapts to the stress imposed during exercise and becomes stronger. During rest and sleep, the body releases essential hormones involved in muscle growth and repair, such as growth hormone and testosterone. These hormones promote protein synthesis, which is vital for muscle recovery and growth. Intense workouts also tax the central nervous system (CNS). The CNS controls muscle contractions and overall movement, and it requires sufficient rest to recuperate from the demands placed on it during exercise. Overtraining, which is the result of insufficient rest, sleep, and recovery, can lead to CNS fatigue and diminished performance in the gym. Lack of rest and adequate sleep can increase the risk of injuries. When the body is fatigued, coordination, balance, and reaction times can be compromised, making Injuries more likely to occur. Additionally, inadequate rest can lead to muscular imbalances and compromised form during exercises, increasing the likelihood of strains, sprains, or other injuries. Intense training can be mentally and emotionally draining, and adequate rest allows for relaxation and replenishment of mental resources. A refreshed mind and positive emotional state contribute to a focused and motivated mindset, enhancing the overall training experience and results. In summary, rest and sleep are key components of an effective training program. Adequate rest allows for muscle repair, hormonal balance, CNS recovery, injury prevention, and mental and emotional restoration. By incorporating sufficient rest and prioritizing quality sleep, you can optimize your training efforts and achieve your fitness goals more efficiently.

BEGINNER BASICS Chapter 1 - GET ACCLIMATED Step 3 - Breathing Techniques Proper breathing techniques play a crucial role in any form of exercise as they help optimize performance and endurance. The most important strategy is to maintain a natural breathing rhythm. Avoid holding your breath or forcing your breath in an unnatural way. When you exert maximum force during a lift or movement, exhale. This helps activate the core muscles, stabilize the body, and enhance power output. For example, during a Push-Up, exhale as you push your body away from the floor. The eccentric phase refers to the portion of the movement where you are returning to the starting position or lowering the weight. Inhale during this phase to replenish oxygen and prepare for the next repetition. For example, during a Squat, inhale as you lower your body down. The Valsalva maneuver involves taking a deep breath, holding it, and creating abdominal pressure by contracting the core muscles while lifting heavy weights. This technique helps provide additional stability to the spine and can be particularly beneficial during heavy squats, deadlifts, or overhead presses. Take your time to inhale and exhale fully. Avoid shallow breathing or quick, shallow breaths, as they may limit oxygen intake and destabilize your body. If you feel out of breath, anxious, and/or need to slow your heart rate, follow this breathing technique: Deeply inhale through your nose for 7 seconds Hold your breath in at the top for 7 seconds Slowly exhale through your mouth for 7 seconds Hold your breath out at the bottom for 7 seconds Repeat until your heart rate has slowed down

BEGINNER BASICS Chapter 4: EXERCISING FOR BEGINNERS Step 3: Beginner Weight Training Routine Track Your WEIGHT TRAINING Workouts Download our Beginner Weight Training Workout Tracker spreadsheet Key: BB = Barbell DB = Dumbbell Day 1: Upper Body 1 BB Bench Press: 3 Sets x 10-15 Reps: What it works: Pectorals, Triceps, Front Delts How to perform: Lie on a flat bench with your feet planted firmly on the ground. Arch your back and retract your shoulder blades. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell slowly towards your middle chest by bending your elbows, keeping them at a 45-degree angle to your body. Explosively push the barbell back up until your arms are fully extended. Pull-Ups: 3 Sets x 10-15 Reps: What it works: Back Muscles (particularly the lats), Biceps How to perform: Hang from a Pull-Up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your back muscles by retracting your shoulder blades and initiating the pull, bringing your chest towards the bar until your chin clears the top. Lower yourself back down with control, fully extending your arms before beginning the next repetition. Beginner Tip: Use a wide-grip to target the lats, increasing your V-Taper. If you cannot perform the number of Pull-Ups specified in the rep range, do Negative Pull-Ups for the difference. Seated Rows: 3 Sets x 10-15 Reps: What it works: Lats, Traps, Rear Delts, Biceps How to perform: Sit on the rowing machine with your feet firmly planted on the footrests and your knees slightly bent. Grasp the handles with a neutral grip, keeping your hands shoulder-width apart. While maintaining an upright posture, engage your back muscles and pull the handle towards your belly button, squeezing your shoulder blades together at the end of the movement. Slowly let the cable back to starting position with control. Military Press: 3 Sets x 10-15 Reps: What it works: Front Delts, Medial Delts, Traps How to perform: Sit on a bench with the backrest completely vertical holding a barbell or dumbbell at shoulder level. Press the weight overhead in a straight line while keeping your core engaged. Lower the weight down with control. DB Lateral Raises: 3 Sets x 10-15 Reps: What it works: Medial Delts, Front Delts How to perform: Stand with a dumbbell in each hand, palms facing your body. Keep your back straight and engage your core for stability. Lean your torso slightly forward. With a slight bend in your elbows, and leading with your pinkies, raise your arms out to the sides until they are parallel to the ground. Focus on using your shoulder muscles to control the movement and avoid swinging or using momentum. Lower the dumbbells back down in a controlled manner, feeling the tension in your shoulders throughout the exercise. Beginner Tip: If you are having a hard time feeling the Medial Delts, try lowering the weight and performing the exercise seated or lying face down on a bench with the backrest at a 50-degree angle. Cable Pushdowns: 3 Sets x 10-15 Reps: What it works: Triceps How to perform: Stand facing a cable machine with a straight bar or rope attachment at chest height. Grip the bar/ropes with your palms facing down and hands shoulder-width apart. Keep your elbows stationary and tucked in close to your sides as you extend your arms downward, fully straightening them. Squeeze your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance. Day 2: Lower Body 1 BB Squats: 2 Sets x 10-15 Reps: What it works: Quads, Hamstrings, Glutes, Calves How to perform: Stand with your feet shoulder-width apart, toes pointed slightly outward, and the barbell resting on your upper traps. Engage your core and keep your back straight as you bend at the knees and hips, lowering your body into a squat position. Descend until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes. Push through your heels to rise back up to the starting position, fully extending your hips and knees. Beginner Tip: Put a weight under each heel to place more emphasis onto your quads instead of your back. Ensure that your nose is moving straight up and down, not coming forward. Leg Curls: 3 Sets x 10-15 Reps: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Leg Extensions: 3 Sets x 10-15 Reps: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Seated Calf Raises: 2 Sets x 10-15 Reps: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Crunches: 3 Sets Sets x 10-15 Reps: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Day 3: Rest 1 REST No weight training (light cardio optional). Day 4: Upper Body 2 Incline Bench Press: 3 Sets x 10-15 Reps: What it works: Upper Pectorals, Triceps, Front Delts How to perform: Adjust the bench to a 30-45 degree incline. Lie back with feet flat on the floor, and grip the barbell slightly wider than shoulder-width. Slowly lower the barbell to the upper chest with your elbows at a 45-degree angle Explosively push the barbell back up until your arms are fully extended. Chin-Ups: 3 Sets X 10-15 Reps: What it works: Lats, Biceps How to perform: Start by gripping a pull-up bar with your palms facing towards you and hands at shoulder-width. Initiate the movement by engaging your back muscles and pulling your body upward until your chin clears the bar. Lower your body back down in a controlled manner, fully extending your arms before starting the next repetition. DB Shrugs: 3 Sets x 10-15 Reps: What it works: Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells by your sides. Shrug shoulders upward, squeezing shoulder blades together at the top. Lower dumbbells back down with control. Focus on trapezius muscle contraction and avoid swinging or momentum. Arnold Press: 3 Sets x 10-15 Reps: What it works: Front Delts, Medial Delts, Rear Delts How to perform: Begin by sitting on a bench with a dumbbell in each hand, holding them at shoulder height with your palms facing your body. Elbows pointing forward. As you press the dumbbells overhead, rotate your palms outward so that they face forward at the top of the movement. Continue the upward motion until your arms are fully extended. Reverse the movement by slowly bringing the dumbbells back down to shoulder height while simultaneously rotating your palms back to the starting position. Rear Delt Raises: 3 Sets x 10-15 Reps: What it works: Rear Delts, Traps How to perform: Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Hinge forward at the hips, keeping back straight. Lift dumbbells out to the sides, leading with elbows, until arms align with shoulders. Lower back down with control, focusing on engaging rear shoulder muscles. BB Curls: 3 Sets x 10-15 Reps: What it works: Biceps, Brachialis How to perform: Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. Keep your elbows tucked into your sides and stationary while you slowly curl the barbell towards your shoulders, focusing on squeezing your biceps at the top of each repetition. Lower the barbell back down in a controlled manner, fully extending your arms. Day 5: Lower Body 2 RDLs: 3 Sets x 10-15 Reps: What it works: Glutes, Hamstrings, Quads, Erector Spinae How to perform: Stand with feet hip-width apart and hold a barbell in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back straight and knees slightly bent. Lower the barbell down below your knees, feeling a stretch in your hamstrings. Push your hips forward and squeeze your glutes to return to the starting position. Always keep your back as straight as possible. Leg Extensions: 3 Sets x 10-15 Reps: What it works: Quads How to perform: Sit on a leg extension machine with your shins positioned under the padded bar. Adjust the machine so that your knees are aligned with the axis of rotation. Place your hands on the handles and brace your core. Extend your legs forward, lifting the padded bar by contracting your quadriceps muscles until your legs are fully extended. Slowly lower your legs back down, ensuring a full stretch at the bottom. Leg Curls: Sets 3 x 10-15 Reps: What it works: Hamstrings, Glutes, Calves How to perform: Sit on a leg curl machine and position your legs above the padded bar. Slowly contract your hamstrings, curling your legs downward and toward your glutes while exhaling. Pause at the bottom of the movement to fully squeeze your hamstrings. Allow the bar to rise back up in a controlled manner, feeling a stretch in your hamstrings. Be sure to keep your knees pointing upward throughout the entire movement to minimize risk of injury. Seated Calf Raises: 2 Sets x 10-15 Reps: What it works: Calves How to perform: Sit on the leg press machine with feet shoulder-width apart. Your heels should be hanging off the bottom of the surface, all the weight on the balls of your feet. Keep your back straight and shoulders relaxed. Slowly raise your heels as high as possible by extending your ankles, squeezing your calf muscles at the top of the movement. Hold for a brief moment, then lower your heels back down in a controlled manner until you feel a stretch in your calves. Crunches: 3 Sets x 10-15 Reps: What it works: Abs How to perform: Lie on your back with your knees bent and feet flat on the ground. Place your hands on the opposite shoulder with your elbows pointing forward. Engage your core muscles and lift your torso off the ground focusing on using your abdominal muscles to initiate the movement. Touch your elbows to your knees then lower back down with control, avoiding any jerking or pulling with your neck. Let yourself down as slowly as possible. Day 3: REST No weight training (light cardio optional) REPEAT You should perform this Beginner Weight Training Routine for a minimum of three months before you move onto the Intermediate Weight Training Routine. Make sure that you are focusing on good form, and learning how to get into the gym consistently. This is the key to success. Good luck.

BEGINNER BASICS Chapter 3: BODY MECHANICS Step 3: The Shoulders The shoulders are the commanding hubs of mobility and strength. They serve as the gateway to a wide range of movements, responsible for most of your upper body actions. Let's explore the components of the shoulders and effective exercises to train them: 1. Anterior Deltoid (Front Delt) Function: Moves arm vertically and to the front. Example Exercises: Front Raises, Military Press, Dumbbell Press, Arnold Press 2. Medial Deltoid (Middle Delt) Function: Moves arm vertically and to the side. Example Exercises: Dumbbell Lateral Raises, Cable Lateral Raises, Upright Rows 3. Posterior Deltoid (Rear Delt) Function: Moves arm vertically and to the back. Example Exercises: Ski Poles, Rear Delt Raises, Face Pulls 4. Rotator Cuff [subsurface] Function: Stabilizes the shoulder joint and allows for a wide range of shoulder movements. Example Exercises: Any deltoid exercise.

THE OOFA METHOD™ Chapter 1: INTRODUCTION "If you fully believe you will be successful and can visualize yourself being successful, you will succeed" - Tom Platz Shall We Begin? Welcome to Beginner Basics! This course is designed to provide any beginner or aspiring athlete with the essential knowledge and skills necessary to launch their fitness journey successfully. It’s important to get your body and mind acclimated to physical exercise, so we have provided a calisthenics routine for you to prepare your body for the gym. Calisthenics are exercises in which you only use your body weight to perform the movements. These exercises are essential to prepare your body for more intense, weight training exercises found later in the course. We'll begin with a deep dive into the basics of muscle growth, the importance of sleep, and general nutritional advice. So, without further ado, let's dive in.

BEGINNER BASICS Chapter 3 - BODY MECHANICS We’re Just Human, Afterall Before beginning any type of fitness, particularly bodybuilding, it is incredibly valuable to understand how the human body works, and the function of each muscle. In this chapter, we will meticulously explore five major areas: the chest, back, shoulders, arms, core, and legs. Each of these areas is made up of an intricate web of muscles, and we’ll unravel the complexity by explaining the functions of the primary muscles and providing you with the most effective exercises to train them.

BEGINNER BASICS Chapter 4: THE END Congratulations on completing the Beginner Basics Course! After at least three months of following the Beginner Weight Training Routine, or whenever you feel as if this routine is too simple, you're ready to advance to our Intermediate Training Routine, which incorporates old-school bodybuilding training techniques and more. This routine can be found in our extensive class, The OOFA Method. If you're interested in taking your training to the next level, The OOFA Method is the one-stop shop for achieving your dream physique.