What type of training do I need to get stronger?
EXAMPLE OF A WAY TO TRAIN, NOT DEFINITIVE:
2 Days Per Week:
Major Muscles: 5-9 SETS; 6-12 REPS Minor Muscles: 4-6 SETS of 8-12.
MONDAY & THURSDAY: Legs - Chest – Triceps.
TUESDAY & FRIDAY: Back/Traps – Shoulders - Biceps.
3 Days Per Week:
Major Muscles: 4-7 SETS; 6-12 REPS.
Minor Muscles: 4-5 SETS of 8-12
MONDAY - WEDNESDAY – FRIDAY: Legs - Chest - Back/Traps – Shoulders - Arms
When you can perform 2-3 additional reps beyond your target for a given exercise set, increase weight so that the last set it is nearly impossible to hit the target rep.
YOU MUST NOT DO THIS INTENSITY WHEN A BEGINNER IN WEIGHT-LIFING OR HAVE PHYSICAL LIMITATIONS. ASK YOUR DR. BEFORE TRING ANY OF THESE EXAMPLES.