• ✅ It is extremely important to have an understanding of proper technique and body mechanics before you progress to lifting heavier weights. Failure to select a manageable load can result in injury.

• ✅ To make the most efficient use of your time in the gym, consider performing a traditional bodybuilding “split” workout, in which 2 or more muscle groups (e.g. back and biceps/legs and abs) are exercised consecutively during the same workout.

3. ✅ Concentrate on lifting heavy weight multiple times. There is a persistent debate over the best number of sets and reps to perform to achieve certain goals, but most modern fitness research points to one simple rule: if you want to build muscle, you have to lift something heavy a lot of times. Don’t overthink it: start with a straightforward 3×10 structure (three sets of ten repetitions of a given exercise) until progress begins to slow, then either increase the weight you’re using or the number of reps you’re performing to keep improving.

• ✅ Once you’ve gained a little experience with strength training, you can start experimenting with different weights and rep ranges to find out what works best for your body type: low reps (1 to 3) with extremely high weights are most often used to gain explosive strength, while high rep ranges (15 – 30) are useful for increasing endurance.
• ✅ When implementing a set-rep scheme like a 3×10 or 5×5, you should pick a weight that’s heavy enough so that you can only perform that many repetitions per set.