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The Problem with Ab Exercises Most ab workouts/routines you see are mostly if not entirely composed of bodyweight exercises. These are great for beginners, because there is such a sharp learning curve due to the high body weight and lack of muscle. Unfortunately, they have a significant disadvantage. The problem is as your muscle grows stronger and adapts ...


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This answer is really scattered, sorry! But, your question is really scattered. If you could simplify your question, I will try to put together a better answer. How optimal the effort is This question doesn't mean anything without the context of a particular goal. For example, running 5km is far from optimal if your goal is strength. But, running 5km at an ...


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It goes without saying (?) that these rep ranges are to some kind of failure. The idea is that failure occurs because some system is depleted/damaged and with rest it will be repaired and eventually strengthened. 1-3 reps is thought to stress out your neurotransmitters so you fail and the body's response is improved nerves and muscle recruitment that ...


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Bret Contreras's article, Best Ab Exercises uses EMG to test which exercises best activate the abs. (EMG or electromyography records the electrical activity of muscles.) Bret charts the mean and peak activation for each muscle, for each exercise. The mean activation is the average level of muscle contraction throughout the exercise motion. Muscles can ...


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Track your goals, workout "points", and state. The method described in this post comes from Fahey's Fit & Well, my own experience, and the medical physical therapy model. Quantify your goals. Choose measurable indices of strength, endurance, coordination, flexibility and any other trait you plan to improve. (Strength, endurance, and coordination can ...


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The question is relevant since it is easy to be "off" in terms of effort, both to practice too easy and practicing too hard. I have not found any research on this but I think it is quite clear from observing how many never reach their goals and - on the other side - how many that overtrain and become injured. A system that tries to make your next workout ...


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There are two aspects that are vital when you are wanting to evaluate your training: How much effort am I exerting? How much reward am I getting? These are two sides of the same coin, and it can show how two radically different training styles using the same measurements can be equally valid depending on how you define the reward. At it's simplest view ...



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