You should use a one to two count on the lift and a three to four count on the release. It is important to maintain a normal breathing pattern by exhaling on the lift and inhaling on the release. The last two reps should be difficult to achieve. If the last two reps are not difficult, then you should use heavier weights. Muscle rebuilding generally requires 48 hours, so it is best to lift every other day.
Improvement is based on the overload principle.
Beginners should start with a weight that you can comfortably lift and build slowly. Once you are comfortable with your routine, you can increase the overload by performing an additional exercise for each muscle group, increasing your repetitions, or increasing the weight by 5 percent. In general, every six to eight weeks, you should change your strength-training program. The appropriate frequency, intensity, and time of an aerobic program will vary from person to person. In general, when you begin an exercise programs, you should review your goals, time commitment, current activity level and age.