Basic Workout Principles & Information

1. All exercises should be performed with perfect form at a slow to moderate complete 'fuel' speed. You should always maintain complete control over the weight or machine.
2. At the fully contracted point of any movement, you should stop the movement dead and hold the weight for a full second. This is called a 'static connection' and it should be performed on every rep of every set of every exercise.
3. All sets are performed to complete failure.
4. Rep Ranges:
   Light Sets: 6-8 Reps (For warm up purposes only)
   Moderate Sets: 4-6 Reps (For warm up purposes only)
   Heavy Sets: 6-10 Reps (There are your complete failure sets)
5. Intensity and Form are the two key factors.
6. Take 1 full days rest in-between workouts, occasionally you may need 2 days rest.
7. Light Aerobics is the only type of Aerobics you should do if you opt to do Aerobics. Light Aerobics would consist of the Life Cycle on level 1, the treadmill at 3 - 3.8 mph or walking at 3 - 3.8 mph. Your Aerobic sessions should be no longer than 25 - 45 minutes long. If you do light Aerobics on a training day, do so after your workout.
8. Switch Around Exercises Regularly: In other words, on chest day, don't always do the same exercise. One week, use a flat bench; another week use the incline bench. Rotate all your exercises for all your body parts on a regular basis. This works best on a two or three week rotation. It will help to keep from hitting sticking points, and it will help to keep your routine from getting boring.
9. Record your workout in a notebook or journal. You will continue to get bigger and stronger everyday. Guaranteed!!!
10. Warm up enough to avoid any injuries prior to the start of your workout, but don't turn your warm up into a workout.
11. Your weight training time should be 20 - 30 minutes per workout or 2 hours max per week.
12. With this training approach, there is no need to hit abdominals separately. They get stimulated each and every workout, and any more would be blatantly overtraining them. Plus hitting abdominals directly tends to create a thickness around the waist that isn't aesthetically appealing.