GYM !!

1.) Research & decide your routine type and exercises.

2.) Write out each exercises specific sets, repetitions (reps) and if your advanced, time delay.

3.) To progress in weight with most exercises, start out on 3x12 reps the first week, increase to 3x13 week 2, 3x14 week 3 and 3x15 week 4.

4.) Increase the weight on week 5 and drop the reps back down to 12.

5.) Continue this pattern for 8-12 weeks in your workout plan and you should see some considerable gains.

6.) If you want to build as much strength and tone as possible however, you should focus on the lower rep range, as this is what will allow you to lift the heaviest amount of weights, and thus see the greatest gains in strength as well as cutting body fat fastest.

7.) Just as if you were training to be a basketball player, you would want to spend a large portion of your training on shooting hoops to increase accuracy and jumping more to increase vertical height; likewise, if you’re hoping to increase your strength, you should focus a large percentage of your time on lifting weights that are as heavy as possible and in the lowest rep range. 8.) Start a Diet. 9.) If your a skinny bloke, this doesn't matter too much, however minimize sugar intake and fat nonetheless, you will gain what bodybuilders refer to as dirty bulk if you eat without knowledge. 10.) Optional Supplementation.

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