Aloha Steemians!

I would like to share my training routine with you, which is more than just a routine, but also a part of my life. It helps me to improve my performance not only in training but also at work, to maintain my mental balance and to deal with problems.

Make sure you check out my previous posts:
The Importance of Your Mindset #1
The Importance of Your Mindset #2
WORKOUT PLAN - Overview
WORKOUT PLAN - Chest & Triceps
WORKOUT PLAN - Back & Biceps
WORKOUT PLAN - Shoulders & Triceps

Topic of this post: LEGS & BICEPS

• Attack your legs, working the fast twitch muscles, building the mass of the muscles, as well as the shape and the endurance.
• Hit your biceps with 100%

LEGS. The wheelhouse of life. They transport you through the modal life to the higher grounds. Because once you get up there you'll know what I'm talking (writing) about.

Make sure you do your warmup very well, because you don't want to get injured. The leg muscles are one of the biggest and have a bang on the rest of the body because you usually need the whole body as support muscle groups.

The 3 Keys for the exercises are:

1. Form
2. Speed
3. Weight

Again: Don't worry about weights and reps. Just find the burn and maintain the burn. That's were the growth comes from.

There is a main principle that applies to every workout:
Do not count the repetitions, do not pay attention to numbers, but continue until your muscles burn like fire and then enforce the last 2-3 repetitions. Go to muscle failure and beyond. That's what counts and ultimately makes the difference. Concentrate on the execution, the technique is crucial for muscle contraction. Take always enough weight to collapse on about the 10. rep - muscle failure is the goal. A set should least at least 40 seconds with the highest tension to give the muscle the necessary stimulus to grow and enhance.

I can only ever emphasize: the most important thing is continuity. Go to the gym, but go with a plan. Improve and refine your plan more and more. I give you the basics, but each body is different, so adapt it to your needs and performance.

and stay tuned for my next topics, in which I'll continue with detailed workout plans!

• Consistency
• Commitment
• Be efficient
• Be intense
• Utilise feelings in a beneficial way
• Nutrition