If you’re overweight and a beginner to hypertrophy based training, you might benefit from starting off in a calorie deficit. If you’re underweight, or an otherwise intermediate-advance lifter, you’ll likely need to be in a calorie surplus to add on lean muscle mass.
Start With Warm-Up And Streching
Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.
How Much Weight Should I Lift?
For Muscle Development, lift 60-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.
One-rep-max is a measure of the amount of weight you can lift for a particular exercise for one repetition. It is often calculated using a one-rep-max calculator where you can input your max weight lifted for multiple reps and it will provide you with an equivalent one-rep-max estimate. For instance, the amount of weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.