Intensity: Train to MMF. Your workout results are directly related to intensity of effort. To stimulate your body to produce change, you should perform every exercise to MMF.
Train Progressively: As you get stronger you must increase the demand placed on the body in order to see continued improvement. This means using a heavier weight or getting the next repetition, or better form.
Train Consistently: Perform two workouts per week on a regular basis, barring illness or planned vacation.
One Set per Exercise: Once you work to MMF, there is no need to perform any further work with that exercise.
Rest 72-96 hours Between Workouts: The workout is just the stimulus for change. The time between workouts is when the change takes place.
Work all the Major Muscles: Be sure the workout addresses all the major muscles. Chest, back, shoulders, arms, core, hips and thighs.
Use Strict Form: Always move in a slow controlled manner. 10-1-10 (4-6 reps) or 5-1-5 (6-12 reps). Slower is always better; more muscular work and safer. Remember assumed objective vs. real objective.
Keep Records: Keep records of each workout weight and repetitions. Records will always be the measure of workout progress. When to raise a weight, when to keep it the same, etc.
Use a Trainer: Supervised workouts are safer and more productive.
Get Stronger! The stronger you are, the stronger your bones will be!
MEDFITNESS Special Tools:
Evidence based training protocol
Negative only loading