All programs should be goal oriented. Goals must be realistic relative to your genetic potential and somatotype, and quantifiable in terms of pretest values (e.g. pounds, inches, percentage of body fat).

Consider either:

• Increasing specific components of fitness, if you are deficient or...
• Maintaining a given level of fitness, if you are at an acceptable level relative to your genetic potential.

For most muscle groups, gains in strength can be expected at a rate of approximately one percent per week over four to six months for untrained individuals at much slower rates for the relatively trained.

When goal setting, a number of factors affecting gains must be considered and optimized:

• Planned sacrifices (investment of time and effort)
• Sleeping habits
• Diet and Nutrition
• Availability of facilities and equipment