Muscle Gain training with rower (USA) #139
Part of Recovery.
A good plan is measurable, boring, and easy to repeat for weeks. Small weekly improvements compound over time. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Small weekly improvements compound over time. Pick a schedule you can keep for 8+ weeks and protect it like appointments. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Track reps and load so you can see progress instead of guessing. Small weekly improvements compound over time. Most sets should end with 1–3 reps in reserve so you recover well. When in doubt: do less, do it well, and recover properly.
If you want results, consistency matters more than perfect details. Most sets should end with 1–3 reps in reserve so you recover well. Small weekly improvements compound over time. Track reps and load so you can see progress instead of guessing. When in doubt: do less, do it well, and recover properly.
This guide keeps the plan simple and repeatable so you can make progress. Track reps and load so you can see progress instead of guessing. Small weekly improvements compound over time. Warm up 5–10 minutes, then do ramp-up sets for the first lift. After 4–6 weeks, change one thing at a time so you know what worked.
A good plan is measurable, boring, and easy to repeat for weeks. Most sets should end with 1–3 reps in reserve so you recover well. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
If you want results, consistency matters more than perfect details. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Track reps and load so you can see progress instead of guessing. Pick a schedule you can keep for 8+ weeks and protect it like appointments. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Most sets should end with 1–3 reps in reserve so you recover well. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Small weekly improvements compound over time. When in doubt: do less, do it well, and recover properly.
Example template
| Exercise | Sets | Rest |
|---|---|---|
| DB press | 3x10 | 90s |
| Pulldown | 3x10 | 90s |
| Leg press | 3x12 | 2m |
| RDL | 3x10 | 2m |
FAQ
How often should I do this?
2–4 days/week works for most people if you stay consistent.
How do I progress?
Increase reps first, then load, then sets—one variable at a time.
What if something hurts?
Reduce load, improve technique, and get coaching if needed.
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