Many of us use the New Year as a fresh start and embark on a new fitness regime. If that sounds familiar, it pays to heed this tried-and-tested advice from strength coach and yoga teacher Alex Silver-Fagan.<\/p>\n
The new star trainer on Chris Hemsworth\u2019s Centr app<\/a> recently launched a 12-week training program called The Foundation<\/a>, which she says follows four key phases that will guarantee long-lasting success.<\/p>\n <\/p>\n In Silver-Fagan\u2019s plan, each phase lasts three weeks, but can be adapted to suit the timeframe you\u2019re working with.<\/p>\n You may like<\/p>\n What\u2019s important, she says, is that you build consistency and challenge yourself incrementally because repeating the same workout over and over while sticking with the same weights will see any progress stall.<\/p>\n Here are the four phases Silver-Fagan says you can apply to your workout routine that will build more strength than you probably thought you were capable of building.<\/p>\n Phase 1: Learn the ropes<\/p>\n Whether you\u2019re following her Foundation program on the Centr app or a DIY plan you\u2019ve devised yourself, the first week or two should be all about refining your technique.<\/p>\n \u201cPhase one is really the foundation where you\u2019re learning all of the movements,\u201d Silver-Fagan tells Fit&Well. \u201cYou should keep everything pretty simple, pretty light, slow and controlled.\u201d<\/p>\n Take your time with each lift, tune into how your body moves, and learn to master each exercise while you\u2019re fresh so that when you\u2019re fatigued later in the plan, your form doesn\u2019t fall apart.<\/p>\n Phase 2: Add volume<\/p>\n Once you\u2019ve refined your technique, Silver-Fagan says it\u2019s time to crank up the volume.<\/p>\n \u201cPhase two is where you might lift higher reps or add a little bit more weight,\u201d she says. \u201cProgressively building strength should be the main focus of this block.\u201d<\/p>\n You may like<\/p>\n To achieve this in her Foundation plan, Silver-Fagan introduces a 5×5 rep range.<\/p>\n \u201cFive by five is a proven strength training modality,\u201d she explains. \u201cFive sets, five reps each, plenty of rest.\u201d<\/p>\n It\u2019s best to use this 5×5 rep range with mult-joint lifts, including the squat, deadlift, hip thrust, bench press and bent-over-row, where you can focus on generating maximum power.<\/p>\n