• Your body gets used to working at a certain tempo but it’s important to manipulate
• Tempo plays a huge factor with reps: when lifting heavy it’s faster, move explosive tempo; when going for a pump it’s slower, more controlled
• Each variable of tempo can be manipulated depending...

• If you’re not seeing progress, the best program is the one you’re not doing! Example: if you usually train low weights and high reps, start training with heavy weights and fewer reps
• A guaranteed way to break through the training plateau: Don’t change your routine – just man...

• Programming is what will make or break your progress
• A lot of programs are just a bunch of exercises and aren’t designed for a specific outcome like training
• Training programs are designed to build strength, make you faster, lose body fat, etc.
• Exercise programs desig...

A set is a specified period of time you’re doing an exercise

• Defining sets helps you define reps, rounds, volume
• Multiple sets will lead to greater improvement compared to a single set

Sweet spot: 9-18 sets per body part, per week

Without rest, the body uses energy that encourages endurance and stamina instead of muscle and you’re basically doing cardio with weights

• Resting allows the body to replenish energy – the body needs to go through a specific energy change
• Rest should be 30 secon...

The fitness level and genetic potential of an individual plays a role in the number of sets needed

Two approaches to try:

1. Fewer sets with more exercises
2. More sets with fewer exercises

It’s important to practice lifts and improve movements