Hi guys, my name is Jolan, and I just moved out to Vegas. I’ve never really been great at building a big presences on social media. Back in the day, I was part of a big social circle that threw raves in the Bay Area, where I DJ’d regularly. This was before Instagram became huge, so meeting people—especially women—was pretty effortless as a DJ. Life has taken me in a different direction since then. I stepped away from that scene to focus on my career and refine my skills as a designer. I worked at 2K Games and CBS for a while and now, I’m a motion designer for Paramount, creating video ads, which has been a rewarding journey. But in the process of prioritizing work, I lost touch with the social side of my life. So, my goal now is to get back into the things I used to love and make sure my job doesn’t take up my entire world. If anyone here is in Vegas too, let’s connect—It be cool to meet new people here and start building a community again! My instagram is https://www.instagram.com/jolanray

The first and most important thing that everyone should understand if you want to progress in the gym is to apply progressive overload. If you are always going into the gym doing the same reps, same sets and same weight you're not going to progress. Start with a rep and set range number pretty low but you can feel things working with a weight that feels slightly on the easy side. Then each week you go into the gym to do that same exercise increase the reps. If things feel easy that week with the reps start increasing the sets and when you get to reps past 12 with sets of 4 increase the weight. You should from there start the reps back to a lower number again to progress back up with that new weight. Don't think that you always need to lift heavy at the start cause muscle fatigue will kick in too early if so. You want muscle fatigue to start happening at the end of your mesocycle which is a training block that lasts a few weeks or months and focuses on a specific goal such as building strength, power, or muscle mass.

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