Muscle soreness can indicate poor performance at the gym or an injury

This can be extremely hard to spot. This can be exacerbated in strength training.

But if you're trying to do interval training, you'll want to take the time to really feel every contraction. And you want it so the whole muscle is being worked. This is why you want to start with simple movements. These simple movements can feel very different on different muscles. But you want to get them all done. So don't start with a deadlift.

doing squats

Start with a bench press or squat. Take it to the next level. Then do a bench press and an overhead press. In each case, you want to feel the whole contraction in the muscle. Don't use these exercises as crutches. It's not a good sign when you can lift one specific muscle and feel it all. And if you can do one move, do them all. Start with the lift which you can do most. From there, you can move on to a compound movement. If you start with a simple lift and then add heavier weights, you'll start to see the whole picture in the muscles. Here are all of these different lifts. For the rest of this book, I'll be talking about how to design your training program to get you to feel and peak in every single muscle.

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These days, that means every single muscle in your body is worth doing every single workout on. In fact, the goal is to not just get to the point where you peak - you want to get to the point where you feel like you have peaked. This is the goal of every strength training program. The goal is to build the strength you need to be able to lift heavy weights. As you build strength, you've got to build the muscle you need to be able to get the strength to get the feeling of your muscles being pumped.