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According to the American Council on Exercise (ACE), it is best to drink 16 to 24 oz. Of water two hours before exercise and another 8 oz. 15 minutes before exercise. (Note: If your equipment does not allow you to make 2.5kg/5lb jumps in weight, then add 1 extra rep to the top set each week until you have added 1 rep/2.5kg increments in the next jump. Eg If your equipment goes up in 10kg jumps, then divide 10 by 2.5 and you have 4×2.5kg increments, therefore you will add 1 rep per week to your top set until all 4 additional reps have been completed, for a total of 9 reps in the last week of the cycle. Then move up to the next weight progression and return to 5 reps on the top set.).

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