Exercise
No one starts building a house without a solid set of plans. Similarly when we approach building our body, it is important that we take a systematic approach. Exercising just to make you tired (fatigued) won't create the desired adapations that you've been seeking. I'd like to share some exercises and tips that might help you!
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Load: The amount of weight assigned to an exercise set
Repetition: An exercise repeated a specified number of times
Set: A group of repetitions sequentially performed (NSCA)
Superset: Sequentially performing two exercises that stress two opposing
muscle groups
Compound set: Sequentially performing two different exercises for the
same muscle group
CDC Physical Activity Guidelines for adults (last updated in 2008)
At minimum: 150 minutes of moderate exercise per week, with muscle strengthening exercise targeting every major muscle group 2 times per week.