How to create your training in 3 steps

 1: Condition analysis

You have to estimate the capability of your starting level so that you can predict a future state, or higher level of achievement and you can also look back on the point at which you started developing your muscles consciously.

You should also go for a medical check-up, so that the doctor can tell you clearly if any of the exercises are too demanding for you in your present state of fitness.
You should consider the circumstances for your training, if you have enough time to be systematic, and if you can cover the expenses of this training.

If every part of this preparation is okay, you can move to the next step.

2: Targeting

The basis of your development is clear description of your targets: writing down and continuous repetition. You have to progress towards the target, checking it daily, but in the meantime you have to concentrate on doing the job in hand.

When you select and write down your targets, be careful that they don't exceed your abilities, but at the same time don't put the bar very low either. Start with simple, easy targets, so that reaching them gives you the energy to keep moving towards the bigger targets.

For best targeting you have to read and try each exercise, then note your experiences.

3: Regular checks of your training level

You always have to take into consideration that your targets can change. If your circumstances change, for instance, you may have to alter the original targets.

It sometimes happens that you have to start from a lower level because you fail to maintain your training, or you start the program from a higher level because of the acceleration of your development. In both cases the most important thing is to recognise that the state requires change, and alter the necessary data.

It is recommended that you check and note your weight and the circumferences of your following body parts weekly. Use the following table for that.