Over the years we have developed a highly successful Training Programme for men and women to help you maintain weight and increase stamina.
In order for you to follow this programme we have assumed that you are familiar with the names of the exercises, how to perform them correctly and the terminology used.
Whether you are new to regular exercise or are looking to improve your training, we recommend that you visit a reputable gym and seek professional instruction on all exercises before following our Training Programme. It is important that you perform the exercise under control using good technique in order to benefit from the exercise and to avoid injury.
When you begin training, start off light and gradually build up the weights. You might ache the next day, this is normal and shows you have trained well.
Everyone is different and capable of lifting different amounts of weight. Therefore over time, you will find out what weight is your 100% maximum for each exercise. Using this 100% maximum you can therefore work out what weights to lift throughout the exercise. For example, if your 100% maximum for Bench Press is 100kg, after warming up with the bar, you should do 1 set of 5 reps with 50kg, 1 set of 1 rep with 70kg and finally 3 sets of 3 reps with 100kg.
The weight you are using should be heavy enough so that the last rep should be near impossible. The last few reps are the most important, this is when you build muscle and gain strength! If the last set is easy then you need to increase the weights to ensure you are progressing.