For a new lifter I'd recommend focusing on learning the movements and burning them into their nervous system until they have the form down. Then SLOWLY increase the weight until feeling challenged. I'd also recommend that new lifters keep in the 8-20 rep range for the first 6 months to give connective tissues time to adapt to load and strengthen. Then for lifters with more 2 years of experience I'd go heavier with lower reps. I find that I get the most strength for the time, sweat and soreness from 3-5 reps. Another recommendation is to vary the rep ranges for different workouts. (For seasoned lifters) in the off season/pre season lifting 3x per week is good. Typically M-W-F with M lifting for heavy sets of 3, Wednesday moderate sets of 8 and Fridays sets of 5. When the season progresses and you need to reduce your strength training cut back to 2x per week. When someone is coming back from a significant layoff from strength training stick with lighter weights and work reps to strengthen your tendons, ligaments and cartilage.

Really helpful video gents - many thanks.

So practical. Love it.

Very valuable advice. Thanks

Another awesome & informative video RCA. Keep up the great work

Brilliant josh well done 👏

Try the below exercises if you’re unsure. Call me coach, ty Trap bar/squat/leg press Glute hyperextension Side laying leg raise Bulgarian split squat Hamstring curl or RDL Copenhagen isometrics Lower abs, planks or a rotational exercise (Russian twist with med ball)

Great content and planted the seed about staging your cycling training through the year, for longer term gains. As opposed to going flat out all year long. Thanks again.

I agree but part of me thinks there are times where a pre fatigue state is actually great to practice so hence during the off season where specific cycling performance is not critical, why not do a gym work out & Later that day or the next day do a VO2 session.

Great content! Can you please tell what is the name of the exercise that you perform at 07:00 ?

Lots of research discussed in the video. Would you be able to share a link to a collection of the research cited?

You uploaded a video in 480p in 2022?