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6

There really isn't a convenient time to workout no matter who you are. It's a lot of work, you get sweaty, you need to change your clothes, and it usually involves going somewhere other than your home or work. I try to do strength training three days a week, usually around ~3pm. The gym is empty, I can actually get in and out much faster than the busier ...


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Most "guys in the gym" have absolutely no idea what they are doing. There are certain exercises that you can really do pretty much every day for the rest of your life with good results. If you were using a lot of weight, you might want to do them every other day. That's the premise behind most strength training plans: they pick the most valuable barbell ...


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What you’re describing is Exercise Adaptation, or, “training plateau”. It’s a common response to exercise stress. From the National Academy of Sports… The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. As the body adapts to the stress of the new ...


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If you've undergone strength building programs such as Strong Lift's 5X5, then, the only way you'll derive much benefits from a 45-lb plate is through high intensity and high repetitions/sets. While compound exercises are highly recommended, a lot of high repetitions/sets exercises are isolation movements (which allows some parts of the body to rest while ...


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Generally, if you managed to complete one cycle, you'd just increase the weight by the recommended amount (10kg) and start a new one. There will be a point where you won't be able to complete all reps on a cycle and, as far as I understand Wendler's philosophy, there's no point in rushing there. Wendler also adressed the speed of progress on 5/3/1 in this ...


2

I'm going to start off with that there is no universally best routine. Only what is most appropriate for you given your level of training, physical development, and your goals. Advice in the world of bodybuilding (i.e. hypertrophy work), opinions are so severely divided that it's even hard to compile a list of routines. That's probably due to the fact a ...


1

For your case, go easy on the complex carbs and sugars with your lunch. On your commute, have a pre-workout bar/snack about an hour away from the gym. Have a cup of coffee (or similar caffeine intake) about 15min from workout start. After heavy lifting, have a nice post-workout meal.


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I would try something like Couch to 5k or hiring a trainer at a gym. You need a lot of guidance. Progressing from not-fit to a serious routine takes a lot of knowledge and a willingness to pay for your mistakes in injury.


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Walking and Weightlifting Walking is a fine starting point for overall fitness, and to combat the problems associated with sitting at a desk for long periods. If you're completely new, just about ANY sort of resistance training is going to get you results. Once you've been at it for a few dozen sessions, you can start looking into more complete lifting ...


1

The best routines for natural lifters are 5x5 routines for the most part. Stronglifts, starting strength and bill starr routines all stand out above the rest for achieving maximal results in the shortest time. If you are a natural lifter make sure to stay away from body part splits, these are useless in my opinion. As for gaining size a caloric surplus is ...


1

Allowing the lifts to impact each other does not necessarily mean decreased productivity. You mentioned that you have stalled in your lifts; reducing the number of times you perform a certain lift to 1 will make it difficult to get out of this stall. With a caloric surplus like you mentioned, you have the ability to recover enough to perform each lift 2+ ...


1

It seems as though you're looking for the entire package! To do this you're going to have to take things phase by phase and just repeat it over time. Take a look at a program by a guy named Elliot Hulse. It's called "Lean Hybrid Muscle". It mixes strength training, hypertrophy training and athletic training all into one. It works in 2 phases. Phase 1: Power ...


1

As a former competitive bodybuilder, I can tell you that there is no one recipe for gaining mass. My "pros" and "cons" for a routine would not be the same for you. That's because everyone is an individual. It's all about forcing your muscles to overcome their desire to adapt to workload. One sure way to help that is to change up your training routine as ...


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Given the equipment, you can do a lot of brutal Complexes. They won't get your strength up like real strength workouts will, but you can build some muscle and drop a lot of fat. Tuminello's weight plate complex is a good one to throw in your rotation. Perform the complex five times with only 90 seconds rest between each round. 6-8 Overhead Squat 6-8 ...


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It is not easy to build your own practice, but it is well worth the effort. Once established, you'll have much more benefit compared to someone who occasionally visits yoga classes. There are a few things that need to be addressed when building the practice of your own: Discipline: you need to get on the mat, day in, day out. This doesn't just mean ...


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If you can get your hand on P90X Yoga, give it a try; it's an hour and half though. It has all the yoga moves you've seen in other programs, and the movements are slow and steady. The instructor also shows you modified versions of the moves, just in case you are not strong enough to perform the hard ones. It also has some extra exercises, specifically ...


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I hate answering with a question, but you really should have a solid answer to what are your goals? In short, you want to stress your system enough to cause adaptation. The four cycles go: Initial fitness (what you walk into the weight room with). Training (weakening your body through targeted stress). Recovery (your body is actively repairing you through ...


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In our football club we train on a routine of training on Thursdays and playing the match on Saturday in the league. This is because the gap we have from Thursday to Saturday to rest up and prepare ourselves both physically and mentally for the game, which also works in the other way as to rest from Saturday to Thursday as it gives you a good amount of ...


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I see you have written this post some time ago, but am wondering how you are doing with it now? It's really weird seeing ALL your struggles as if "I" wrote it, having had the same struggles. One thing that has really helped me that no one ever mentions is sunlight therapy. This changes the body clock to be what time you choose to wake and sleep even if you ...



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