Weight Training - General Principles

  1.  At the beginning of the winter, do sets of 3x10 reps on each machine/movement.
  2. Go heavy with sufficient rest to have a starting heart rate of ~110~120 at the beginning of each set.
  3. 2 - 4 workouts per week.
  4. An example of each muscle group-pair is:
    a) Bicep (pull) and chest (push)
    b) Shoulders
    c) Tricep (push) and lats (pull)
    d) Legs
  5.   The other 2 or 3 workouts for each week must be functional: running, jumping, stairs, throwing.
  6. Try to get lots of sleep and eat as healthy as you can, no refined sugars, lots of protein and raw fruit & vegetables.
  7. Come see my contact Jesika for a massage, once every 2 weeks.