If you haven't worked out in six months, consider yourself a beginner.

For rapid physique changes, focus on exercises that primarily target large muscle groups or multiple muscles. Legs, chest, and back muscles (big muscles) are more effective than training smaller muscles like arms (biceps, triceps). Small muscles often act as auxiliary muscles.

Load and Volume:

• Choose a weight that challenges you but allows you to maintain proper form.

• Beginners should start light and perform 15-20 repetitions per set.

Frequency:

• Beginners: 2-3 days per week.

• Intermediate: 3 days for total-body workouts, 4 days for split routines.

• Advanced: 4-6 days for split workouts.

Repetitions:

• Strength: 6-10 repetitions.

• Endurance: 12-20 repetitions.

Sets:

• A set is a group of repetitions.

• Beginners should start with 2 sets per exercise for the first 2 weeks.

Increasing Resistance:

• As you progress, increase the resistance by adding weight or adjusting your body position.

• Aim to increase resistance every 15-20 days to prevent plateaus.

Breathing and Exercise:

• Maintain normal breathing.

• Inhale during the lowering phase and exhale during the lifting phase.

• Example: Inhale while lowering in a push-up, exhale while pushing up.

Warm-up:

• Warm up your body for 5-10 minutes before stretching or exercising.