DEREK TEEL

“doing two sessions a week gives your body a better opportunity to catch that recovery curve at the top where it's saying okay we're recovered from that previous session we're actually we've adapted to it and we're a little bit fitter than the previous session and now we can do another one and keep that climb going”

“if you do 10 with but you really could do 15 or 16 or really maybe even a little bit more that's how you know that you're probably not getting the stimulus and the adaptation that you're really looking for and so you should increase the weight at that point”

“16 to 20 reps is probably going to be your muscular endurance where you're really building a base of strength and almost like you would an aerobic base”