Essential Training Principles
Peyton Folkerts builds muscle through progressive overload, consistently increasing weights, reps, or intensity. Track workouts to ensure steady progress and trigger hypertrophy.
Optimal Exercise Selection
Prioritize compound lifts for maximal muscle engagement:
- Squats: Targets quads, glutes, and hamstrings.
- Bench press: Develops chest, shoulders, and triceps.
- Deadlifts: Strengthens back, glutes, and core.
- Overhead press: Builds shoulder and upper back muscles.
Add 1-2 isolation exercises per session for weak points, such as bicep curls or leg extensions.
Frequency and Volume Strategy
Train each muscle group 2-3 times weekly. Structure sessions with 3-4 sets per exercise, aiming for 8-12 reps. Maintain a rep range that allows for muscle fatigue without compromising form.
Nutrition and Recovery Focus
Support muscle growth with a balanced diet: consume 1.6-2.2g of protein per kg of body weight daily. Aim for a caloric surplus of 250-500 calories. Prioritize sleep (7-9 hours per night) and schedule rest days to prevent overtraining.
Additional Actionable Tips
- Focus on tempo: Control eccentric movements for 2-4 seconds to increase tension.
- Stay consistent with form: Film sessions to correct technique and reduce injury risk.
- Hydrate well: Drink water throughout the day to optimize performance.
