I wish I knew this before lifting weights

9 Jul 2026 · 1 min

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1:02

In this concise instructional monologue, Eric Roberts outlines a practical framework for effective strength training. He recommends performing only 2–3 sets per exercise with at least 90 seconds of rest between sets, and training each muscle group twice per week. He presents two common weekly split options: a three‑day routine (lower body, upper body, full body) and a four‑day routine (lower, upper, lower, upper). For rep ranges, he advises selecting a weight that is challenging for about six reps, then progressing to 10–12 reps before increasing the load and resetting the rep count, repeating this cycle continuously. Cardio should be performed after weight sessions or on rest days. Finally, he stresses that each week the lifter should aim to increase either the number of reps or the weight lifted, emphasizing progressive overload as the primary driver of body composition change.

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You don't need to do more than 2 to 3 sets of an exercise. You should be resting for at least 90 seconds in between your sets. You should be hitting your muscle groups 2 times per week. The workout splits I like to do this are 3 times a week, lower body, upper body, full body. 4 times a week, lower body, upper body, lower body, upper body. You shouldn't only do 10 to 12 reps of an exercise. Pick a weight that is heavy for 6 reps. Work your way up to 10 or 12 reps. Once you can do 12 reps with that same weight, increase the weight, decrease the reps back down to 6, and keep doing that until you die. Always do cardio after you lift weights or on a rest day. Each week you should be trying to either do more reps or lift more weight. This is called progressive overload, and it's the number one thing that will help you change your body.