- FitnessVolt Newsletter
- Posts
- Stop Guessing And Start Lifting With A 28-Day Gym Blueprint Built For Beginners
Stop Guessing And Start Lifting With A 28-Day Gym Blueprint Built For Beginners
Between Olympic medals changing hands years later and Lee Priest rewriting the rules on longevity, this week proves that results in strength sports are never as simple as they look.
Walking into a gym without a plan is the fastest way to stall progress or quit entirely, and this 28-day blueprint removes that problem on day one. The program maps out four structured weeks with clear exercises, sets, reps, and progression so beginners know exactly what to do each session. It balances compound lifts with accessories, introduces smart volume, and builds confidence without overwhelming new lifters. Recovery days are baked in, which keeps soreness from becoming a dealbreaker. If consistency has been the missing link, this plan quietly fixes it. [Build Your First Month Right]
At 54, Lee Priest is thinking less about trophies and more about staying healthy long enough to blow out 100 birthday candles. He explains how pulling back from extreme bodybuilding habits helped stabilize his health markers, joints, and overall quality of life. Diet moderation, smarter training volume, and ditching the all-or-nothing mindset now drive his routine. Priest also touches on why long-term consistency beats short-term extremes once the competitive years fade. It is a rare look at what aging well can look like after decades under the bar. [Steal Priest’s Long-Game Strategy]
Nearly a decade after the Rio Games, re-analysis of stored samples has flipped the script for four Olympic weightlifters. Advanced testing methods uncovered banned substances that were undetectable in 2016, triggering disqualifications and medal reshuffles. The fallout reinforces how long anti-doping agencies keep receipts and why podium finishes are never truly final. For clean athletes, delayed justice still matters, even years later. For everyone else, the clock eventually runs out. [See Who Lost And Who Gained]
Former Bikini Olympia Janet Layug is officially stepping back under the lights, but this time in the Fit Model division. After years away from competition, she says the decision came from renewed passion rather than pressure. Layug is dialing in a look that emphasizes balance, conditioning, and presentation over extreme leanness. The comeback also signals how newer divisions are pulling veterans back into the game. Experience never really retires; it just finds a new lane. [Follow The Comeback Trail]
Sam Sulek is taking a different road to the 2026 Arnold Classic by coaching himself and embracing the uncertainty. He says the move allows him to experiment, learn his own responses, and remove outside noise from the process. Instead of chasing expectations, Sulek is focused on execution and curiosity. It is a high-risk, high-reward approach that mirrors how many lifters train long before a coach enters the picture. Sometimes growth starts by betting on your own instincts. [Hear His Full Rationale]
The bodybuilding community is grieving the loss of pro bodybuilder Jason Lowe, who passed away at the age of 38. Known for his work ethic and steady rise in the sport, Lowe earned respect from peers and fans alike. His passing is a sobering reminder of how fragile life can be, even among elite athletes. Tributes continue to pour in, celebrating both his physique and his character. The stage lights dimmed far too soon. [Remember Jason Lowe]
Hitting daily calories is one thing, but spreading them intelligently across meals is where results sharpen. This calculator breaks your total calorie target into practical per-meal numbers based on how often you eat. It helps smooth energy levels, supports muscle protein synthesis, and prevents end-of-day overeating. Visual breakdowns make adjustments easy for cutting, bulking, or maintenance phases. Planning beats willpower every time. [Calculate Your Meals In Seconds]
Andrew Jacked checks in 6.5 weeks out from the 2026 Arnold Classic, and the size is very much accounted for 📸💪
High-Protein Dinner Recipe Tip Of The Day: Chicken Bacon Ranch (Sheet Pan Recipe)
This sheet pan chicken bacon ranch is proof that high-protein dinners do not need culinary gymnastics. Start by preheating the oven and lining a sheet pan. Toss chicken breasts with olive oil, ranch seasoning, salt, and pepper, then spread them evenly. Add chopped bacon around the chicken and bake until the chicken hits temp and the bacon crisps. Finish with a sprinkle of cheese and a quick broil if desired. Minimal dishes, maximum compliance.
The Strength Bulletin
A new study found that weight lifting and power lifting have lower injury rates than most team sports, reinforcing that controlled resistance training is safer than chaotic competition. [Read The Study]
Reply