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Read Charles Bronson's book named Solitary Fitness Charlie Bronson has spent three decades in solitary confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records in the process. Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it. You have time in your hand so it would ...


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More often than not, if you want to work on form, you should decrease the weight. If your form breaks, it does so when the load is high. Naturally there are exceptions to this rule, as there are to any rule, but if you've found an exercise where heavy weights force you into strict form, you've found a magical exercise. That said, make sure you know good and ...


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The workouts in Crossfit gyms tend to be rather generalized. They pride themselves on not being an ace in anyone thing, but being a jack in several. The reality is that some things, like a snatch, you really don't want to do unless you're an ace. To perform Olympic lifting, and even something as relatively straight forward as a deadlift requires technique ...


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If I understand your question well, and I'm not sure I do because it is honestly mangled, you are looking for a way to arrange your training week in order to develop both cardiovascular fitness and decent strength/hypertrophy, in a minimum amount of time. That is actually possible and usually called hybrid training (coach/runner/powerlifter Alex Viada has a ...


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It all really depends on your goals respectively what is important to you. There are certain goals you can not achieve by calisthenics alone and the other way around. If you simply want to use your body and occasionally a pull-up bar I can recommend Never Gymless by Ross Enamait or Convict Conditioning by Paul Wade. Doing some deadlifts and bench-pressing ...


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The primary reason for Crossfitters to use kipping or butterfly pullups in workouts is because they are faster and require less energy, enabling you to complete more rounds and finish faster. Strict PU's are wonderful for building strength. Unless you can do strict PU's, it's best not to attempt kipped ones because you can injure yourself more easily. At ...


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TL;DR: There don't seem to be many negative side effects besides water retention and the need to take in more water, although the benefit is limited for people who aren't already up against their limits and it doesn't seem to help for endurance training. Per WebMD: Creatine is LIKELY SAFE when taken by mouth appropriately for up to 5 years. When ...


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If your goal is general fitness then you're doing plenty of running, walking, and swimming, but your deadlift is quite light. Sixteen reps is also a lot for the deadlift. If it's possible to use more weight but fewer reps per set, do that. 60kg to 100kg should be entirely doable for you within a few months. Other ways to get good use out of your limited ...


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The only thing that becomes impractical is performing lifts where you would normally just drop the weights like the Clean and the Snatch. You either need to reverse the steps to set the bar down under some control or you need to perform other movements. Another option would be to invest in the bumper plates (bumper plates is the technical term for the kind ...


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I agree with Geoff Hutchison, but I also have to add that an exercise you don't know or you haven't done many times are always more physically demanding than an exercise which you perform for years, because your body remembers movements, so it seems easier to you.


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Your maximum heart rate depends considerably on the activity. I haven't done crossfit before, but certainly you're involving more muscle groups than running. Biking and running have different HR zones because of weight-bearing vs. sitting. I suspect your HR zones for Crossfit and running are simply different. It sounds like you're working hard with both ...



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