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1
vote
2answers
82 views

Does exists a table of effort needed when running uphill and downhill?

I'm training running trails, there is a lot of uphill and downhills in my routes, so I would like to split a route in sections, those section would have similar slope, then I would to calculate a pace ...
7
votes
3answers
420 views

What are the most effective ab exercises in terms of muscle activation?

Aside from the fact that abs are made in the kitchen, there must be differences among different types of ab exercises. Which are the most effective per unit of time in terms of muscle activation? Tim ...
3
votes
4answers
255 views

How to optimize effort?

Say I run 5 times a week, 2 hard sessions and 3 easy sessions are usually considered better than 5 sessions at the same level. What would be the best approach to estimate how optimal my effort is ...
6
votes
1answer
1k views

What changes between the 5 rep range and the 10 rep range?

Through observation and empirical evidence, a lot of strength trainers and bodybuilders have found that 5-6 reps is ideal for building strength, while 10-12 reps is ideal for building size. I've ...