How do I design a personalized weight-lifting workout to build muscle?

To calculate the starting weight for muscle building let's look at a hypothetical workout. WORKOUTPull-down: 8 reps × 80 lbs p 8 reps × 110 lbsMachine shoulder press: 8 reps × 30 lbs p 5 reps × 60 lbsHere is how things might look for a semi-trained 150-pound male doing the pull-down (weights will differ from person to person of course, and that's why you need to budget at least an hour for the first workout):Note: "(f/2)" indicates "fast but controlled" on the lifting portion and a two-second lowering.90 lbs × 5 reps (f/2)(1-min rest)100 lbs × 5 reps (f/2)(1-min rest)110 lbs × 5 reps (f/2)(1-min rest)120 lbs × 5 reps (f/2)(1-min rest)130 lbs × 5 reps (f/2)After you fail to complete five reps, calculate 70% of your last full five rep set. Take a three- minute rest and perform a 5/5 cadence set- to- failure using this weight.

For the shoulder press, use 60% of the last successful five- rep set instead of 70%. Then we do the math using an example of failing to complete 5 reps of 130lb: 120 × 0.7 = 84, and we round up or down to the nearest weight we can actually use on a machine or bar, which leads us to 85 pounds.(3-min rest)85 lbs × 8.4 to failure (5/5)The 8.4 just means your failure was reached at 8 + 4/10 of a repetition. Take a five-minute rest, then repeat this process with the shoulder press.

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.