GymGoal routines are balanced

• Every routine trains the entire body
• A workout starts with larger muscles and moves to the smaller ones
• Split routines target different muscles on different days.

If you have a priority muscle you wish to train, for example biceps:

• Do not just do biceps exercises day after day.
• Adjust a balanced routine by performing biceps exercises first, and (optionally) adding one more biceps exercise. You need to train the rest of your body to be able to push your priority muscle to the limit and avoid injuries.

Reps and weights

We can recommend the number of reps, but only you can find out what weight to use. Telling you what weight to use is like us telling you how tall you should be.

First of all, decide if your priority is muscle size or strength. If you work out regularly for less than 6 months, choose "size" - your muscles are not ready for extremely heavy "strength" workouts. If your goal is "muscle toning", any physical activity will do. If you are working on losing weight, select "size". Ladies, do not be afraid of the word "size" - your muscles will not get bigger (due to lack of male hormones).

• Size: do 2-4 sets of 5-10 reps each. Try "pyramid": set #1 - 10 reps, set #2 - 8 reps, set #3 - 6 reps, increasing the weight with each set.
• Strength: do 4-8 sets of 1-5 reps with extremely heavy weights.
• Toning: you will feel more comfortable doing more than 10 reps with lighter weights.

Now find your weights.

• Beginners: find the weight that allows you to perform your target number of reps, and you feel that you can do two more reps if you really try.
• Experts: for the last 2 sets, find the weight that forces you to give your all.

Lifting "to failure".

If you work out regularly 6 months or more, you should do at least the last two sets "to failure". This means: keep doing your reps until you cannot do the next rep no matter what. If you manage to do more than your target number of reps - increase the weight next time when you do this workout.

Warm up to improve performance and prevent injury! Warm up for 5-15 minutes prior to the actual workout. You should begin to sweat. Let only a few minutes elapse from completion of the warm up until the actual workout. Start every weight-lifting exercise with one or two warm-up sets (you do not have to schedule or record them). Use a weight that is one-third to two-thirds of the goal weight you will be lifting that day.