You haven't worked out in months, your diet's way off track, your conditioning and body composition aren't what they used to be – and you're only too aware of it. But getting back in shape sounds like starting from scratch, right? It doesn't have to...
Whether it's been months, years, or a lifetime away from the gym, you can get back on track, and faster than you think. In fact, if you're ready to commit to the comeback, it's only 28 Days to Redemption.
Start Now For $1You haven't worked out in months, your diet's way off track, your conditioning and body composition aren't what they used to be – and you're only too aware of it. But getting back in shape sounds like starting from scratch, right? It doesn't have to...
Whether it's been months, years, or a lifetime away from the gym, you can get back on track, and faster than you think. In fact, if you're ready to commit to the comeback, it's only 28 Days to Redemption.
Start Now for $1Featured In
Many people start training with tons of motivation, but quickly lose momentum and fall right back off the wagon. Why? Because they unknowingly sabotage themselves right from the start with full-blown workouts that put far too much demand on muscles that haven't been trained in ages.
You don't need to get sore to get started – you need structure. You need a program specifically designed to bring your conditioning up to speed gradually. If that program also promotes gains in strength, muscle size, and fat-loss, those results will not only keep you motivated but will also help to get you ready for more advanced programs by the time you're finished.
A major component of my 28 Days to Redemption training program is its 5-day split. You'll train Chest on Day 1, Back on Day 2, Legs on Day 3, Shoulders and Traps on Day 4, and finish with Arms on Day 5. By training each major muscle group in this order, and just once a week, you'll be giving yourself ample time to rest and recover before training each group again.
Even when training consistently, intensity and volume are critical to making gains in muscle size and strength, not to mention accelerating fat loss. High-volume sets of up to 25-30 reps serve to significantly increase muscle pump, spurring new gains in muscle size. Time-honored, intensity-boosting techniques like Rest-Pause and Drop Sets deliver maximum impact, further triggering your muscles to start growing bigger and stronger each and every week.
Week 1 of the program places single-joint exercises like Dumbbell Flyes before compound movements like the Bench Press. This method, called Pre-Exhaust, ensures that each compound or multi-joint exercise can truly emphasize the targeted muscle group. In Week 2, the exercise order is reversed so you can perform compound movements with full force, resulting in strength gains you'll carry into Week 3.
For every exercise in Week 3, you'll increase the weight you used in Week 1 by at least 5 pounds. And in Week 4, you'll add 10 pounds to the weight you used in Week 2. By capitalizing on the ways exercise order influences muscle and strength development, and gradually increasing weight, when these 4 weeks are up you'll be back on track and ready to tackle any program you choose.
Start The Program
James Copeland
"I was at my heaviest when I started working out but I wasn't getting results. I didn't start getting results until I started using Jim's programs and supplements. I have now done various programs from Jim and have no intention of stopping."
Joseph Gambill
"At a point in my life, I knew things weren't adding up. I was moving big weights but I never reaped the reward. So I started looking around and found Jim. I quickly found out what I was doing wrong. I started looking at programs, diet, and nutrition. Jim gives that all to you. You have to get up and apply it."
Len Carpio
"A year ago I set a goal to one day compete in an amateur masters physique competition. Kinda a bucket list thing at 54. I remind myself to trust the process and set mini-goals along the way to keep me motivated. The Docs programs and challenges really have helped with setting those goals."
Getting your diet back on track takes more than just ditching junk food and "eating clean," and cookie-cutter plans that promise fast results can actually hinder your results. The Dieting 101 meal plan is effective and sustainable, thanks to macronutrient targets tailored specifically to your needs and goals, maximizing your potential for muscle gains and fat loss at the same time.
More interested in gaining size than dropping body fat? My Muscle-Building Rules, complete with step-by-step meal plans, tell you exactly what foods to consume, and in what amounts, throughout the day.
We're talking about lean muscle gains here, thanks to optimal macronutrient guidelines that can be customized to your individual body type.
Start The ProgramTraining and nutrition are essential to your success. Optimizing your nutrition with high-quality supplements can help take your progress and overall results to the next level.
If you're training for the first time (or just the first time in a long while), ensuring your nutrition fully supports your training will be critical to your performance and recovery.
The JYM System represents decades of research into optimizing your nutrition for maximal results. The synergy of ingredients in Pre JYM and Post JYM is designed to help promote more energy and endurance, increase focus and performance, and enhance recovery"and not just for a single workout, but throughout all your training over time.
Pro JYM's high-quality blend of fast-, moderate-, and slow-digesting proteins will help you meet your daily protein needs while also maximizing muscle protein synthesis, recovery, and results.
28 Days to Redemption's easy-to-follow step-by-step guide will lead you from inactivity back to program-ready in just 4 short weeks. If you've been putting off your return to the gym, this is the plan you've been waiting for. No more excuses...are you ready to take back control over your health and fitness?
