Key takeaways
- Train three non-consecutive days.
- Keep two or three repetitions in reserve.
- Progress only after technique stays stable.
Build the repeatable foundation
A strong plan starts with movements you can perform consistently, recover from and measure. The goal is not to prove how exhausted you can become in one session.
Use a squat, hinge, push, pull and core movement across the week. Begin with manageable volume and leave two or three good repetitions in reserve.
Progress without sacrificing technique
Add repetitions before load. When every working set reaches the top of its range with stable form, increase by the smallest practical amount.
- Record working sets and repetitions.
- Use the same range of motion.
- Reduce load when technique changes.
- Stop for pain or unusual symptoms.
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Use judgement
This is general education, not individual medical advice. Stop and seek qualified help for pain, illness, unusual symptoms or concerns about suitability.