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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 ...


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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 ...


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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 ...


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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+ ...


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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 ...


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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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I also have some concerns about the volume here. There are some really strong folks who have a bit more economy in the weight room--even if their goals are size. Some of the guidelines that I've read from more than one source and I quite like are: No more than 5 exercises per training day 1-2 main lifts for strength, with 2-3 assistance/body building ...


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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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