SUMMARY

  1. Go close to failure with each exercise

  2. Utilise unilateral training and intensity techniques (slow eccentrics, pause reps, supersets)

  3. 3-5 full body sessions a week, 1-2 exercises per body part and 3-4 sets per exercise

  4. Vary your rep ranges (12,20,30)

  5. Warm up before each session with full body dynamic stretches and a few high intensity exercises.