The Workout

Introduction

The unfortunate truth about building strength and muscle today is that people make training more complicated than it is.

In order to get stronger, you need to lift more weight than you did last time you stepped into the gym, even if it’s just 5lbs. Also for this to work, you need a consistent, balanced, full-body program that allows your muscles to gain size and strength over time, with proper rest in between.

The Milonyx Method is not just a workout, it’s a way of life. We’re going to begin by introducing the workout, but, as you start to realize your full potential, you will value the path to a healthy and long life, with the consistent combination of proper eating, sleep, and staying fit.

The workout

The Milonyx Method

The Milonyx Method is a training program that consists of 2 workouts.

Workout 1:
Squat, Overhead Press, Deadlift

Workout 2:
Squat, Bench Press, Barbell Row

You will workout three times a week, and never train two days in a row. Your body needs time to recover after each workout. Alternate workout 1 and workout 2 each time you lift. Here is an example:


Week 1

Sunday Monday Tuesday Wednesday Thursday Friday Satruday
Rest Squat Rest Squat Rest Squat Rest
OH Press Bench Press OH Press
Deadlift Barbell Row Deadlift
Rest Squat, OH Press, Deadlift Rest Squat, Bench Press, Barbell Row Rest Squat, OH Press, Deadlift Rest

Week 2

Sunday Monday Tuesday Wednesday Thursday Friday Satruday
Rest Squat Rest Squat Rest Squat Rest
Bench Press OH Press Bench Press
Barbell Row Deadlift Barbell Row
Rest Squat, Bench Press, Barbell Row Rest Squat, OH Press, Deadlift Rest Squat, Bench Press, Barbell Row Rest


Notice the small, yet important differences between week 1 and week 2. The Milonyx Method is a continuous alternation between two workouts. Week 3 will be the same as week 1. Week 4 will be the same as week 2, and so on.

Sets & Reps

All workouts are 5 sets of 5 reps. Except for Deadlifts, which will be 1 set of 5 reps.

Weight

Your starting weight for each exercise is determined by your experience and current strength. Start light. When you complete all 25 reps, you will increase your weight 5lbs next workout.

The Process

Add 5lbs every workout, for as long as you can. The first few weeks will be easy, but 5lbs per workout adds up fast. This is the key to building strength. Consistent sets, reps, and exercises, with an incremental weight, increase each workout.

Conclusion

The Milonyx Method is the most efficient and effective full-body program in the world. Variations of this workout have been around for over 100 years. Why has this method has stood the test of time? — Because it’s simple, and it actually works.

You have enough information to get started, but if you would like to know why you should be lifting weights, we’ve got you covered.

Health is wealth.

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