exercises – aka the big multi-joint movements that work several muscle groups at once. Rule #2 Progressively overload the muscles – aka increase the weight gradually as you get stronger. Rule #3 High weight, low reps – aka getting into double figures with reps means you won’t get very far. Rule #4 Rest and recovery is crucial – aka avoid overtraining like the plague as your body needs sufficient time in between weights session to repair and develop.
