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Complete Strength 12-Week Workout: Frequently Asked Questions


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Frequently Asked Questions

FREQUENTLY ASKED QUESTIONS
Read through these frequently asked questions before you begin the RealJock Complete Strength 12-week training program.

WHAT IS INTENSITY?
The Complete Strength workout includes a column for intensity. This column tells you how hard the exercise should be in terms of your maximum ability to lift your weight. Every repetition of every exercise should have perfect form—but you should always be working hard to approach the point of failure. The intensity levels are therefore measured at how close you are to that point of failure. A -1 intensity means you are within one repetition of your max—that is to say, your muscles have one more perfect rep left in them, a rep that you do not complete when you stop. But for an easier exercise, you might have a -2 rate of intensity, meaning that you would have two good reps left in your muscles at the end of the set. The point: you always want to finish every rep with perfect form in order to correctly hit the muscles being worked.

WHAT IS TEMPO?
The program specifies the duration of tension placed on each muscle for the purpose of meeting specific goals. (For more info, see the Intensity explanation.) In the exercise program, you will see multiple numbers in this field. The first number is for the initial movement of the exercise; the second number in how many counts you will hold for at the end of the initial movement; the third number is the number of counts for the second movement in the exercise; and the fourth number is the counts you should hold at the end of the second movement. For example, Barbell Sumo Deadlifts have a 2020 Tempo, which means the following: Starting from the floor with the bar, stand up for 2 counts. Do not hold any counts at top before immediately squatting down again for 2 counts. Again, with no hold at the bottom, stand up again for next rep. For another example, Neutral Grip Pullups have a 1130 Tempo, which means the following: Starting from the hanging position, pull-up for 1 count; hold at the top for 1 count; slowly lower back to low position for 3 counts; and immediately go into next rep with no rest at bottom.

CAN I TAILOR OR MODIFY THE COMPLETE STRENGTH WORKOUT PROGRAM?
Yes, you can tailor the workout to your individual needs. For example, if you are only able to lift three days per week instead of the four asked of you in this program, continue to alternate exercise days so that if you do two days of the standard Day 1/4 exercises and only one day of the standard Day 2/5 exercises, the next week you'll do only one day of the Day 1/4 exercises and two days of the Day 2/5 exercises, alternating each week through the program. If you only have 2 days a week, then simply do Day 1 and 2 for strength each week. In general, you can intensify or detensify as you progress, but if you do tailor the program, be sure to do both the strength training and cardio training. Building cardiovascular health is an essential part of this workout program. Also be sure to take your one day of rest each week; your body needs time to recover!

WHICH BILLY POLSON PROGRAM SHOULD I DO FIRST?
Polson also created RealJock's Strong and Lean 12-Week Workout Program. If you have never done the Strong and Lean program, Billy advises that you do the Complete Strength Workout first, and then progress to the more complex Strong and Lean. If you have previously done the Strong and Lean 12-Week Workout program or the Muscle-Building 12-Week Workout programs, Polson advises you to try the new Complete Strength workout next, as it is based on the latest research available and will provide you with a smart, efficient means of challenging your body."

AM I HEALTHY ENOUGH TO DO THIS PROGRAM?
Always consult your doctor before you embark on any new exercise regimen. Your doctor can help you determine if you are healthy enough to take on a program like the RealJock Complete Strength 12-week workout program.