Build muscle mass and strength

Warming up for weight lifting is crucial to avoid injuries, making gains and performance. I use a two part warmup protocol before every weight lifting session, as should you!! Part 1: General warmup, the purpose of the general warm-up is to increase body temperature, blood flow and loosen up tight muscles. I include my "lifting warmup flow" to achieve this in all my weight based workouts! Part 2: Ramping up sets, this is one of the most powerful yet underused techniques to get the most out of every session. Let's use dumbbell bench press as an example, in the program it states 12/10/8/6 reps these will be your "working sets". So this means my first working set will be for 12 reps, second set 10 reps, third set 8 reps and fourth set 8 reps. Let's say I can do 50lbs dumbbells for 12 reps to ramp up I would do the following: Ramp up sets: 30lbs for 12 reps 40lbs for 12 reps Working sets: 50lbs for 12 reps 55lbs for 10 reps 60lbs for 8 reps 65lbs for 6 reps

This programs is a 3 day split, which means you will work all your muscle groups in 3 training days per week. I suggest you leave a rest day between each heavy lifting session Example: Monday, Wednesday and Friday. On non lifting days I suggest you you 30-60 minutes of cardio or an active recovery/core routine from my 20 minutes or less workouts! This way you will continue to progress towards your goals even when your not in the gym!

A gym with barbells, dumbbells and cable machines

All skill levels. If your new to weight lifting simply start very light and get your form right first before progressing to heavier weights.

A lot of people have trouble knowing what weight to start with. I simply using ramp up sets to find the right weight for the particular exercises (see warmup/ramp up sets section). Start lighter than you think, you can always do an extra set and go heavier!

Mind your lifting form, stay consistent and be patient!