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There are 2 basic ways to progress training. More reps or more weight. Both work to some extent. You could try doing say 30 reps with 20lbs or 5 reps with 60lbs and get some strength gains as a beginner. But in general keeping the reps in the 4-10 range gives better strength results than doing more reps. For fun try lifting a 40lb weight for reps. You can ...


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No, the "formula" for gaining muscle mass is pretty much the same for all people regardless of age. You should take into consideration, however, that to achieve the end result that you want, it will require more effort than it would require from somebody in their mid-twenties. Everything is going to progress as planned as long as you adhere to muscle-mass-...


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I think you're trying to thread the needle a little too much, and I'm basing that off of a couple of things you've said: I'm 5'8" @ 137lbs trying to gain weight but trying to stay toned. I have made some progress in strength but stagnated in some areas (squats, bench press). Is this normal? As a comparison, I'm two inches taller than you and ...


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To get strong, lift heavy By constantly moving on you elevate your heart rate and fatigue takes over. Don't think of your muscles getting fatigue but instead think of your whole body. For example, deadlift and bench press use completely different muscle groups but you won't find anyone going to do a set of heavy deadlifts after a heavy bench set. What you ...


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What you're asking is more or less impossible. To build any kind of lean mass you need a caloric surplus (eat more calories than you burn), and to reduce fat you need a caloric deficit (burn more than you eat). So you need to work on one of them at a time. I mean unless you take steroids or have found a breakthrough carb cycling diet that is. You say you ...


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Also consider getting some washers and/or microplates to allow for microloading. I say washers because I read somewhere that they're significantly cheaper and work, but I haven't even tried micro loading myself so I can't recommend anything.


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To improve your OHP do more volume of OHP. Trust the 5x5 program and add accessories but not to the detriment of your main lifts, dips and chins are fine. For accessory work after 5x5 consider the PHUL program which will prescribe you those exercises. Texas Method or 5/3/1 is usually the go-to for strength, for aesthetics consider Jacked & Tan 2.0 or ...


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Yes... to an extent, but even then it's very ineffective. Any work under about 15 reps will build your muscle size which will help strength. But not much, and only noticeably whilst you're a relative beginner. It will be FAR easier, faster and more effective for you to work up to using 100lbs as your maximum weight for low reps, and at that point 60lbs will ...


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No you will not be able to lift 60 pounds by practising with 20 and 40 10 miles pounds, Just continue with the 60 pounds, it doesn't matter for 5 times in the beginning, slowly improve the number of times you lift it. I can't run 10 miles by walking 20 miles a day, If I want to run, I have to start running, it might start with 1 mile but slowly I can ...



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