Use a weight YOU are comfortable with but is still challenging. If you are able to do 7 CLEAN reps without compromising form, feel free to increase the weight.
Challenge Yourself
Use weights that allow you to fail or fatigue the muscle at the suggested rep range.
Manage Your Time
Each workout should last at LEAST 45 min – 1 hour. Don’t rush your sets. Take your time.
Form is Key
If you feel your form worsening before you reach the 7th rep, DECREASE the weight.
Breathe
The amount of time you rest between sets should be long enough for you to recover and start performing the next set. 1-2 min but varies on many factors.
Preparation
Each muscle should be involved in 1-2 working sets of warm up before intense training.
