How to schedule weight lifting?

A beginner should always have a stop-watch. Advanced check their breathing and pulse during exercising. Training by watching the clock is also effective, because you can check any time whether you followed the prescribed schedule.

To adjust to the prescribed timetable it is best for you to concentrate on the movement during training, not relax for too long during exercises, and not talk too much.

The schedule of weight lifting I would suggest:

- Lifting the weight, or pressing it (exhale): 1 second;

- Keeping the weight, tensing the muscle completely: 0.5 second;

- Releasing the weight (inhale): 1 second;

- Relaxing the weight: 0.5 second.

So altogether 1 repetition lasts for 2 seconds. As I have already written, you can train on a 4-5 intensity level for 35-45 seconds without the next-day muscle soreness. Not to exceed this time, I normally prescribe 12 as the maximum number of repetitions, which takes 12X2=24 seconds.

With heavier weights, the number of repetitions will be much less, but be careful not to make it less than 5.