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How much weight you should be using, how often you can train and how many repetitions and sets you should do while training? These are the most frequent questions you are asking me.

Remember This:

We all have similar responses to exercise, but the changes are limited by our different genetics. Some people are able to make changes faster and some of us slower. Some of us have the capacity to become elite athletes and some do not. That’s why there is not 1 exercise program that will work for everyone. Example: Imagine that you and your friend start the same exercise program and after few weeks on this program you feel like you didn’t make any significant progress while your friend’s physique has changed so much that it actually makes you frustrated. You and your friend have different genetics and therefore you responded differently to the same exercise program.

You need an exercise program that is personalized according to your genetics and your personal goals. You need a personalized personal program from your personal trainer or you can put it together personally yourself :)

Here are some facts that you need to consider:

1. Large muscle groups recover more slowly than smaller muscle groups

2. Recovery from fast movements takes longer than does recovery from slow movements

3. Men recover more quickly than women

4. Young people recover more quickly than older people

5. Using heavy weights requires more recovery than using lighter weights

6. More repetitions, sets and frequency require longer recovery than do fewer repetitions, sets and frequency

WEIGHT AND REPS