These are really general rules that you must be following to ensure you get good results!

Weights or Workouts

  • Make sure you use weights that are suitable for you. Safety is number one.
  • Follow the progressive overload principle (explained in the introduction) as it is the key to getting results.
  • It is not about how much weight you use, or how long it takes, it is about perfect form. Conduct your workouts with the correct technique to ensure your muscles are really targeted. Start with light weights or your own body weight and progress from there.
  • If you are a beginner, try the workouts first, see which ones you enjoy and would like to start off with. You need to change up your workout schedule every 4-6 weeks anyway, so your muscles don’t get bored.
  • This is a very general guideline on how much weight to use just to give you an idea. Chances are you will end up lifting much higher than the amounts noted down below:


  • Shoulders/arms: 1-6 kg
  • Back: 4-20 kg
  • Legs/butt: bodyweight, 10-50 kg
  • Legs/butt on one leg: 1-10 kg


  • Shoulders/arms: 5-15 kg
  • Back: 8-40kg
  • Legs/butt: body weight, 15-80kg
  • Legs/butt on one leg: 2-15 kg

* It all depends on the actual workout you are doing and for what body part. For example, you can lift 15 kg for bicep workouts but your triceps may be weaker, so you lift 8 kg for them.


  • Usual rep range: 6-15 (but it depends on the workout and weights you are using). Sets: 3-4
  • Do not exceed 60 minutes of weight training. Around 40 minutes should be sufficient.
  • Keep cardio to a minimum to prevent over training and to save calories to be used for building muscles instead.
  • Change your workouts every 4-6 weeks because muscles get bored, and once they are bored, they don’t react anymore.
  • After weight training, aim to have at least 20 grams of protein and fast carbohydrates like two bananas. The best way is to have a protein shake (preferable whey protein because it is quickly absorbed) along with bananas.
  • Make sure you don’t have a heavy meal for at least two hours before weight training.


  • Eat every 2-3 hours.
  • Have a BIG breakfast
  • Have protein with every meal
  • To increase muscle mass, you need to increase your intake of calories. This is further explained in the Meal Plan section.
  • Drink plenty of water. The more water you drink, the more muscles will be filled up with blood, making them look bigger!
  • Take fish oils and multi-vitamins. They are important because your body does not absorb all the required nutrients from food, even if your diet is super healthy and organic.

Recovery – because muscles grow outside the gym! 

  • Have at least 8 hours of sleep every day
  • Workout a specific body part 2-3 times a week and make sure to have at least 48 hours of rest before working it out again.
  • Have rich, balanced meals through out the day and make sure to have sufficient amount of protein because muscle is protein. This is further discussed in the Meal Plan section.
  • Drink plenty of water

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