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I like to use 4 week blocks of 3×10, 3×8, 5×5 and 4/3/2/1 down to a peak. You can find other ways to periodise them, but this method has served me well so far. A total of 20 40 working reps at 60 80% 1RM is generally a good mix…
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It might seem odd to start measuring calories before you begin to diet. But this step is essential. Think of your diet as a journey. Your goal weight is your destination. Your diet plan, including how many calories you should eat every day, will be your set of directions. But…