BACK TO WEIGHTLIFTING RULES (first 4 weeks)
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first month back in the gym - improve your technique – more demanding: bench press, squats;
less demanding: deadlifts, military press
1-3 sets for compound, 2-3 sets isolation
Fewer reps on compound (2-5?!), more reps on isolation (12) – using a variety of rep ranges is
likely better for muscle growth.
for maximizing muscle growth: train each muscle group at least twice per week
for maximizing strength: train each compound exercise at least once per week
WARMING UP:
1. Do 12 reps with about 50% of your working (heavy) weight, and rest for a minute.
2. Do 10 reps with the same weight at a slightly faster pace, and rest for a minute.
3. Do 4 reps with about 70% of your working weight, and rest for a minute.
4. Do 1 rep with about 90% of your working weight, and rest for two minutes.
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You can add some light stretching or mobility work in between your warm-up sets
RESTING: rest at least three minutes between sets of heavy, compound exercises