Basics & Theory

Sustainability

• Safety:
  • Good form
  • Correct weights (increase weight if you can do 2 or more reps for 2 consecutive workouts)
  • Proper frequency with enough recovery (rest days, sleep 7-8 hours, nutrition)
• Effort:
  • 2 reps in the tank
  • Failure: Last set, especially for isolation exercises
• Progressive Overload Principles (POP):
  • Increase:
    • Weight (e.g., add 2.5kg)
    • Reps (e.g., one more rep)

Variability

• Volume: 10 to 20 sets per muscle per week
  • Smaller muscles: 4-8 sets per week (except front delts)
• Frequency: 2-3 times per week; more spikes in protein synthesis
• Intensity:
  • 6-15 reps
  • Risk of injury/insufficient volume? - Muscle soreness/effort required
• Exercises:
  • Prioritize "compound movements"
  • Free weights → Better force transfer & stabilizer activation (e.g., rotator cuff)

Compound Exercises

• Legs:
  • Squat (Quads, Glutes)
  • Deadlift (Hamstrings, Glutes)
• Back:
  • Horizontal Pull (Row)
  • Vertical Pull (Lat Pulldown)
• Chest:
  • Horizontal Press (Barbell, Dumbbell)
  • Flys (optional – isolation exercise)
• Shoulders:
  • Vertical Press (Shoulder Press)

Isolation Exercises

• Rear Delts:
  • Reverse fly (optional)
• Biceps: Curl
• Triceps: Pressdown, Extension
• Hamstrings: Curl (part not activated by compound exercises)