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8

Joe Micela's Minimums and Maximums One of the foremost problems in my own strength training is that my strength work often gets pushed around by other athletic and social endeavors. I frequently find myself in a workout without the capability to hit the numbers as scheduled. At the moment I've simply reduced total lifting volume, and that’s fine. Another ...


8

You put the most important thing first. If you are working on your press strength, put it first. The advice to put squats first are for people who are brand new to lifting. Squats are the one exercise that take a lot of effort to get right, but have the biggest rewards as far as strength and muscle development go. If you've been lifting for more than two ...


6

You can try Smolov method for squating How Smolov Works The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. As always, start with a weight you're 100% sure you can Squat instead of starting too heavy and hitting plateaus. The 4 Smolov cycles. Weeks 1-2 - introduction cycle to prepare your legs. Week 1 you Squat 3 day in a row ...


4

You have made solid progress. Congratulations, keep up the hard work. If I were you I'd switch to a program that adds weight weekly or monthly, such as Rippetoe & Kilgore's Texas Method from Practical Programming, or 5/3/1, or another similar program. That will keep you adding strength for quite a while longer. I'd consider switching up exercises, to ...


3

The first thing to consider is that you will see improved results in whichever exercise you choose to open with. You are the least fatigued at the beginning of your workout, so it is intuitive that you will see the best results in whatever you choose to do first. Anecdotally, I recently put the press at the beginning of my workout (StrongLifts) and it helped ...


2

If deadlifts are too much to do every workout and power cleans are off the table then more chin-ups is fine. Something like the following would be fine: A: Squat, Bench, Chin and Back extensions B: Squat, Press, Deadlift / alternated with Chins and Back extensions That keeps you deadlifting once a week, squatting three times a week, and chinning ...


1

First thing - take a week off. Strength training tears down tissue before it's built back up. Especially heavy training. I've often heard it said that you're not really making gains while you're in the gym - you make gains while you're at home recovering from your training. Be smart and learn to integrate "time off" during your training. This will give ...



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