5 tips for your first Occam’s Protocol workout
I’m now through my first workout, and moving from 0 to 10mph is much more difficult than going from 10-60mph – I can’t wait for my next workout now that I have some momentum. My first Occam’s Protocol workout actually didn’t happen, to begin with, due to a couple of missed details.
Having researched some gyms, I found one that had a 10 drop-in punchcard, which I think is best to begin with. A membership will make me go too much.
I planned on doing my first workout on my cheat day, in line with Tim’s cheat day he describes in the book, so I was on the treadmill, warming up, and studying my Occam’s Protocol Workout Cheat Sheet (Download it here) and made notes for a couple of minor edits (which are now done).
Moving into the weights area, I realized my mistake- I hadn’t checked the gym facilities before I’d paid, and in front of me was a room, that on close inspection, was missing a lat pulldown machine, a shoulder press machine. Not the end of the world, I thought, I’ll do the free weights option. To my surprise, there was no barbell, and no plate weights.
So I was left with a choice. I wrestled with approximating the workout using dumbbells, which is what I would have previously done. But I opted to do the smart thing, and start this workout series right. I walked away and continued some cardio before going home.
The next day, I headed to another gym, this time, knowing that there was a full range of machines and free weights for me to use, including kettlebells! Perfect. I bought a 10 visit pass, which should be good for between 5 and 6 weeks, depending on rest days. I think I should be seeing results by then, and I’ll make a decision about a membership at that point. Total investment: $77.
The Occam’s Protocol workout is straightforward, and I actually enjoyed finding my starting weights, though it was hard work. Once I was on my true 5/5 cadence sets, to failure, I experience muscular pain like never before.. it was intense. I’m including the myotatic crunch (can barely do 4 at the moment) and the cat vomit (very weird, but felt it working some hidden muscles) and I’ll be doing the kettlebells on the next workout day.
From that first day in the gym, here are my top 5 tips for starting the Occam’s Protocol workouts right:
1/ Double check that the gym you’re headed to has the right equipment, before you pay to go in (seems like a no brainer now that I think about it)
2/ Choose machine or free weights, and stick with one or the other – the weights are not transposable between the different actions
3/ Bring a stop watch! Relying on the clock for rest breaks was tough.. especially when it was out of sight.
4/ Bring a workout book to record your efforts – prepare it before you go with the exercise names, and the date.
5/ Be prepared to practice the timing and rhythm for the myotatic and cat’s vomit exercises a few times, to get it right. It was confusing to being with.
That’s it – the workouts themselves are straightforward, and can be fun, although very challenging! Remember, any progress is good progress, so if you are just starting and don’t feel like the weight’s you’re using are heavy, don’t worry about it! Having done a lot of lifting with some momentum assistance, I really noticed a difference on the shoulder press, and had to drop weights severely, compared to what I thought I could lift.
All the best with your Four Hour Body, and let me know how you’re going with workouts and exercise you’re doing, by leaving a comment below!
You might be interested in reading these too:
- 4 Hour Body Cheat Sheet: Occam’s Protocol Workout Sheet Hey everyone, as it's time for me to start on the Occam's Protocol workout, I wanted to share with everyone the 'cheat sheet' that I've made up to take to the gym with...
- Starting Occam’s Protocol workouts Well, the time has come for the next phase of our Four Hour Body experiment. Having gone through a fat loss phase, using the slow carb meals and nothing more, we're moving on...