When it comes to training there are always different opinions between the athletes. Some train with many repetitions and others again with a few. It really depends on yourself. You have to learn to feel your muscles during the training in order to train them better. Orientate yourself on the exercise that gives you the best „pump“ What I mean by that is that it doesn’t make allot of sense if for example a experienced athlete advises you to do bench pressing to develop your chest and on the next day you haven’t even got muscle ache. For me personally muscle ache is important because it tells me that my target muscle had to work hard. That’s how I found out that frontal knee bends did more for my thighs than the classic variant even so I can handle less weight. I think in one point most athletes would agree with me: „During a training schedule with muscle build-up it is vital to include heavy basic exercises with free weights“. To explain these exercises in detail would not fit in the meaning of this homepage. There are many good books on this subject that also include pictures. Try out these exercises and find out for yourself which ones are a waste of time and which ones are right for you. I mean should an exercise cause you too much pain or no fun because you don’t get any „pump“ than just leave it. My Training looks like this: During the build-up stage I visit the Studio four times a week whereby I train a large and small group of muscles on one day. For the upper part of the body I do 6-10 and for the legs 8-15 repeats (the last 2-3 sets even up to 25 repeats for the legs)  My legs are in comparison to my upper body not as defined but since I do sets with a higher repeat rate the definition has improved allot. When I feel good I also do a week of 1-3 repeats of maximum power to see how strong I am. Generally I restrict myself to 5-6 repeats because the chance of injury is reduced and with those repeats the red muscle fibre which is responsible for the volume is also better trained. With 1-3 repeats the white fibres are strained which are used for these short strong movements. Primarily the red fibres are important for bodybuilding because they thicken and form the muscle.  The large muscle groups such as Legs, Chest, Back, Neck combined with shoulder I train with 9-12 sets. 6-8 sets is fine with smaller groups such as Biceps and Triceps. In between sets I take a 2-4 minute break. With the legs sometimes even up to 4-5 minutes because I need more oxygen. I train calves and abdomen twice a week with 4-5 sets whereby I do over 20 repeats for the abdomen and between 10-15 for the calves. Sometimes I shock the calves with 5-6 repeats. „Sometimes a 1 week brake works wonders“ Also during the build-up period I do a minimum of 2 times Cardio-Training per week. Some people think it would not be good for my build-up but I think that it improves the staying power which gives an advantage with the weight training. During the diet phase I hardly change my training schedule. Furthermore I train hard in order to keep the muscles in good shape. Solely the maximum power exercises are stopped. To increase the calorie consumption I step up to 5 training units and in addition 1-2 cardio-units per week. I also raise the level of training intensity by doing double sets and reduce the resting periods between the sets to 1,5 minutes.To train with heavy weights I like to add, that some people in the studio become real acrobats in order to impress others. If this bad manner of exercise will show any profits long term and is good for personal health I very much doubt it. That’s why I mentioned earlier that it is important to feel the target muscles during training and not like those acrobats who make a total body workout form every exercise. Especially for the starter it is important to learn and control the right technique to get a good basic muscle structure which also allows some mistakes with the last heavy repeats without getting injured. It’s better to take lighter weights and to concentrate on the target muscles to achieve a clean set. In order to learn the techniques and to strengthen the lead muscles so that free weights can be used later, you should train the first 3 month on machines only. During training I try to concentrate as much as possible. That can sometimes be difficult if some friends are around. You then get drawn into conversations. That’s when you have to show self discipline because if the brakes become to long between sets, the pulse and the training intensity lowers. I try to complete my training with weights in 60-70 minutes then my opinion is with intensive training in that time, enough is done and more can lead to excess training. In between the sets the trained musculature should be stretched in order to help the growth and flexibility of the muscles. Always try to give the most during training so the intensity is high. In case it’s not going to well or some injury is coming up then rather train your abdomen or calves and finish off with cardio. That’s how I managed my training till now without injury and continuously improved my condition.                                                 It´s Time to get in shape!!!