@ren.lifts1: three screenshots. that's the entire beginner instruction manual, and i wish someone had handed me these instead of a 40-minute video about hypertrophy. 🤍 screenshot one is sets and reps — what 3 x 8-10 actually means, how long to rest, and the only rule you need for adding weight. that slide alone answers about eighty percent of week-one questions. screenshot two is exercise order, which is not random and not arbitrary. big before small, compound before isolation, core last or not at all. if you only keep one line from it: the hard thing gets your best energy. screenshot three is form, and it's four cues, not forty. slow the lowering to three seconds. stop before your back rounds. breathe out on the effort. if your neck is tired you're pulling with it. that's it. that's the folder. you genuinely do not need a fourth screenshot until you've been doing this for a few months. save all three — they're built to be read on a phone between sets. Everything on the slides, written out so you have it in text too: Sets & reps 3 x 8-10 means · Rest 90 seconds · 'To failure' is not the goal · When to add weight Exercise order Big before small · Compound before isolation · Machines can go anywhere · Core last, or not at all Form checks Slow down the lowering · Stop before your back rounds · Breathe out on the effort · If your neck is tired, you're pulling with it Save this so you know exactly what to do on your next session — and send it to the friend who keeps saying she wants to start. 🫶 which one did you not know? #gymgirl #workoutplan #beginnerworkout #girlswholift #fitnessjourneyprogress

Ren

Open In TikTok:

Region: US

Sunday 13 September 2026 13:00:33 GMT