The Basic Strength and Muscle program is not just for beginners: you should use it if you want a formalized and precise program following casual experience with weights. As the name implies, it's an all-around program for basic strength and muscle building. This could be used in off-season training if your sport has elements of strength, power and strength endurance, which fits many sports. Consult your coach to ensure it doesn't conflict with other training priorities. Training programs are always most efficient when tailored specifically for individuals and their goals.
I've been training for 20 years and to commemorate that long training slog, I sat down and compiled my 10 best training tips. After I wrote them down, though, I realized that while they'd no doubt be valuable to the novice trainee, they're probably things that the advanced trainee already knows. So I also compiled a second list to augment the first. The second list gives my best advanced tips. The end result is, I hope, something that's valuable to both levels of trainees.
So, for example, with the moves above you'd do 15 squats followed by 15 push-ups. Take a little breather then repeat that two more times. Then you move on to your walking lunges and lat pull-downs (and repeat those three times total, too). You can really do anywhere from eight reps to 15 (and even just two sets, if you don't have time for three), but "it’s not a bad idea for beginners to start with a 15-rep range to get comfortable with the exercises," says Davis. And while there's some debate over whether three sets of an exercise is really best, "it’s a great beginner model," says Davis. Don't overcomplicate things when you're just getting started.
When you lose weight, you need to hold onto muscle and bone while shedding fat. This is tricky because the body is not used to breaking down some tissue (fat) and building up other tissue (muscle) at the same time. Breaking down is called catabolism and building up is called anabolism, as in "anabolic steroids." This is a contradictory process. But weight training helps maintain muscle while losing fat.

Most bodybuilders become familiar with their kitchens as a matter of necessity. Whether you can quickly master taste or not, cooking your own food means you know everything going into it. During a cut, where excess salt or sugar in ready meals and takeaways can hinder weight loss, bringing your own food to work will eliminate any risky meal choices.
I now know that was a mistake. An eight-week Australian study that found that doing one of four sets of bench presses to failure produced double the strength gains compared to lifters who didn't take any of their sets to failure.[1] But in a follow-up study, the researchers found that doing more than one set to failure on the bench offered no additional strength gains.[2]
After session 12, consider whether you need to increase the weight for any particular exercise. If you can comfortably do more than the RM of 12 exercises, increase the weight by a modest amount, say two pounds or a kilogram for isolation exercise muscles such as triceps and biceps, and 5 pounds or 2.5.kilograms for compound and large muscle group exercises like squats and deadlifts. When using dumbbells, this would apply to each one. Don’t increase the number of sets beyond 3 at this time.
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