ULauren ungowesifazane oneminyaka engu-32 ubudala onesisindo esingamakhilogremu angu-166 futhi ongakaze ahlanganyele ekuqeqesheni amandla. Wabamba iqhaza ekuhlolweni kokuqala kokufaneleka futhi ufuna iseluleko sakho ngokuqala uhlelo lokuqina kwemisipha esikhungweni sakho sokuzivocavoca. Yakhela uLauren isimiso sokuzivivinya ukuze asize athole amazinga alinganiselayo okuqina nokukhuthazela.
Okokuqala, sakha isimiso sokuzivivinya ngokuvumelana nomgomo we-FITT: kufanele abe nokuvivinya umzimba okungenani izinsuku ezimbili ezingezona ezilandelanayo ngesonto, amasethi angu-1-3 okuvivinya umzimba ngamunye, izivivinyo ezingu-8-10, ephumula imizuzwana engu-30 kuya kwemizuzu emibili phakathi kokuvivinya umzimba, futhi ahlole amaqembu amakhulu emisipha ngokuvivinya umzimba. Lapho eqala, sizoqala ngemishini yokuzivivinya enesisindo esiphezulu uma kuqhathaniswa nezisindo zamahhala, njengoba eqala, futhi izisindo zamahhala zingase zibe yingozi kakhulu. Sizonikeza imishini enjengokucindezela kwesifuba okuvundlile, ukudonsa phansi, ukucindezela umlenze. Njengoba ekhula ekuhlangenwe nakho kwakhe kokuphakamisa izinsimbi, sizomnika izivivinyo eziningi zezisindo zamahhala ngaphansi kokuqondiswa ngokucophelela komqaphi, njenge-squat, i-deadlift, i-bench press, i-overhead press, imigqa ye-barbell, njll. Ukuze kuzuzwe izinzuzo zombili emandleni emisipha nasekukhuthazeleni, sizophakamisa izinsuku eziguquguqukayo ezihloselwe i-hypertrophy (amasethi ayi-1-2, izivivinyo eziyi-10, izikhathi zokuphumula eziphansi isb. imizuzwana engama-30, inani elikhulu lokuphindaphinda, nesisindo esiphansi) uma kuqhathaniswa namandla emisipha (amasethi ayi-1-4, izivivinyo eziyi-8, izikhathi zokuphumula ezinde isb. imizuzu emi-2, ukuphinda okuphansi nesisindo esikhulu).