Скачать или смотреть The BEST APP for GAINZ in the GYM! (தமிழ்)

The one thing you shouldn't miss doing in the gym is progressive overloading. lets say you bench pressed 10 kgs for 3 sets and 10 reps. So the sets x reps x weight is your total volume for the exercise. In this case its 300 for the bench press. So the next time when you do bench press you should be able to surpass this volume even if it is by a tiny margin. It can be done by a variety of means either by increasing sets or reps or weights. To do progressive overload effectively you have to track your workouts like how you track your calories. The app that i use is called strong (not sponsored) you can save your workouts with the sets, reps and weight and the next time you chose the same workout all your previous numbers will show up in the template making it easier to overload gradually over time. i was mindlessly working out before but this app just completely change the way i workout and is really helpful. Hope it will be useful to you as well.
happy lifting!