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16 WAC Magazine | wac.net Personal training Meet the athlete Instructor insights Summer hikes With the right compound exercises done in the right order, you can super-charge your metabolic system, rapidly build muscle, and accelerate calorie burn. u Living Fit The Pillars of Strength Start seeing results with effective personal training By Conrad Larsen, WAC Personal Trainer Are you working hard in the gym but failing to see results? Before you throw in the towel, consider revamping your approach by incorporating what I call the Pillars of Strength protocol. is recipe for workout success consists of classic weight room exercises, among them squats, dead lis, bench presses, overhead presses, rows, and pull-ups. Incorporating these specific com- pound exercises will help you overhaul your fitness and achieve functional move- ment patterns, postural stability, muscular strength, bone density, and weight loss. As you move through the Pillars of Strength, we will individualize the exercise selec- tion based on your personal needs, focus on proper liing form, and challenge you with progressive overload tailored to your ability and potential. e protocol can be undertaken as part of individual or group training. e pillars provide a super-charged shock to the body's metabolic system, rapidly building lean muscle tissue and accelerating calorie burn. is is not a one-size-fits-all approach. Individuals respond differently to various intensities, exercise order, training load, repetitions, volume, and rest periods. Based on what you want to achieve, a specialized plan developed specifically for you can be scientifically designed to help you reach your goals. Contrary to what many people think, exercise order matters tremendously in a workout. Power lis should be performed first so your body executes these dy- namic movements with the most energy available. is also allows you to safely complete compound lis with excellent form. Next come other non-power core moves, followed by auxiliary exercises. To ensure you're liing under the correct biomechanical workload, trainers oen use biomarkers, such as rate of per- ceived exertion, where you describe how fatigued you feel on a scale of one to ten.

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