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4

You're not really greasing the groove right now, and greasing the groove may not be the path to your goal. Six sets of 3-4 pull-ups between squat sets is not greasing the groove--three days a week, you're not greasing the groove! 35 to 40 reps per day is not high volume Maxing out once a week is just not very much practice You're splitting your attention ...


4

The key to continued progress ...is variation. Like TestWell said in a comment, "after a year of any program, it's time to switch it up", and that's honestly the best answer. But allow me to elaborate. Options There are enough options out there to fill entire volumes of books. It's not really a case of choosing the right one. It's more a case of finding ...


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Congrats on joining the big plate club! When it comes to progressing at several different exercises, there's really no magic to it. You just make sure you do both of them. I don't know what kind of program you're using, but for someone with a small frame such as yourself, I'd probably do a full-body program, or at most a 2-split (leg day, upper body day). ...


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I'm not saying I can back this up with strong direct evidence, but doing things in any order other than Primary heavy compound core lifts Accessory work ...feels insane and wrong to me. So yes, I feel there's a convention, and that is to put the important stuff first (after a general warm-up and specific warm-up, of course) and the accessory stuff after. ...


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All in all, I'd say it doesn't matter too much, as long as you get them done. If you place them before your compound movements, they will provide a good warmup so that when you jump into the squat rack, you're properly warmed up, and there is less risk of injury. However if you went hard on the accessories, you might have to sacrifice some plates. That's ...


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It sounds like you already had some good progress. Hitting a milestone like that 135 lb bench is a real validation of the work you've put in. You have two questions, but one of them I think you have more concerns with. Relative Strength The concept of equating the effort that a 150 lb young man does with a 230 lb man does is actually a fairly complicated ...


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Running calorie burn doesn't change so much with age and gender. Because its about the work you did physically. There is a non-linear relationship between walking speed and rate of calorie burn. Essentially what this means is that total calorie burn while walking depends on both the distance that you walked and the speed at which you were walking. This ...



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