Kane Doneo Personal Training

Wise words 👏

Progressive overload 💪🏻 heres a simple method you can use. Of course whenever you increase the weight make sure you are using small increments everytime you beat a rep range. Some exercises can have a bigger increase in weight like deadlifts and squats.

The rep range depends on your goal. Lets say we are aiming for strength and hypertrophy and our rep range is 6-9 reps

Example

Week 1: pick a weight for your 6 rep max on dumbbell bench press, lets say your 6RM is 30kg each hand. Go to failure or 1 rep in reserve and try reach 9 reps.

Week 2: use the same weight as last week, you manage to reach 8 reps, great but keep the same weight and get comfortable with the form.

Week 3: you manage to hit 9 reps. Now you can move up 1 pair to 32kg dumbbells. Start back at 6 reps and see how far you can go until you reach 9 again.

The cycle continues....

5 things I wish I knew before starting the gym 🤔

Thinking about starting the gym, or are you stuck in a plateau? 🤔

I got you 💪🏻

I have been coaching for 4 years, helping people build muscle, recover from injuries and improve sport specific performance.

Right now im opening a €20 euro trial for your first session with me.

Heres what we will work on:

- Intake & Full body analysis
- Goal & Diet planning
- Mobility work
- Resistance training

DM "HEY COACH" and we can get started!

Heres my honest review on ESN Designer whey

Give this a try, post it on your story, challenge a friend and tag me 🤣

Testimonial