Remember, every body part should be worked if you want to look balanced and reap the full benefits of strength training. Consistency is Key to Success One of the most important ways to get results is to find a way to stay consistent in your workouts and diet, and we've put together a complete workout plan to cover everything you need here. Always be challenging yourself. Reps in the range build super dense muscle and strength called myofibrillar hypertrophy. Getting to the gym is already a big step for a woman who wants to get in shape. For example, if you're a beginner you might want to reduce the number of sets to 3. I stuck with a Monday-Wednesday-Friday full day routine for nearly 10 years and just focused on getting stronger with each movement. Unless you are a bodybuilder or an advanced athlete following a specific protocol prescribed to you by a coach, you can stick with sets for each of the 5 exercises in your workout routine and get outta the gym or finish your home workout sooner. With a 5 day split, you work the entire muscle group and then it basically has an entire week to recover before the next session. Why spend two hours in a gym when you can get just as much accomplished in 30 minutes? Before you begin your working sets, you must first perform one or two warm up sets with a much lighter weight. Strength and endurance workout routines utilize a combination of low repetition sets and high repetition sets.
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