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2

First of let's get the terminology out of the way. When you write "set", do you actually mean "number of muscles trained"? What one set really mean is that you lift and put down the weight repeatedly until you can't anymore and have to rest. That's one set and if that's all you do per muscle in a week, you're not doing nearly enough work. Or do you mean ...


2

There is no such thing as a 'correct' routine. Workout plans should be made according to targets, and knowledge of how to hit those targets. The problem is that many different people will suggest different plans to hit those targets. This is because there is some disagreement whether any approach is sure to work for all people. For this reason there are some ...


2

Working out a muscle once per week is actually common, but you need to put a large volume of training on it. 9 sets of 10 per muscle per week is a rule of thumb I've read, and it applies to both a 3-split and whole-body.


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First up - I'll present you 2 scenarios: Ever seen the guy at the gym who can do a 120 kg deadlift, squat 150 kg and bench-press 100kg for 8 reps? Yet this same person has a pot-belly and double-chin - just dripping with fat. Why? This particular person eats a couple of double cheese burgers after every workout, eating chapatis, rice and fatty foods ...


0

I don't think there is a name for this phenomena, but would say it's related to several complex issues that endurance runners have when they get far enough into a long run. First off, our bodies and especially our brain combined with it's central nervous system are quite complex. They all actually adapt and become more efficient at doing things in a certain ...


0

Before the workout it is not very recommended for it to be something heavy. It should be a light snack 30-60 minutes before the workout. I got here two videos with good examples of things you can eat: https://www.youtube.com/watch?v=7vVY0wZdrHU https://www.youtube.com/watch?v=2h0i1ZEOeyc So mostly complex-carbs to give the needed energy to the body, try to ...


5

It all comes down to calories really (clean or not). If you eat more than you spend, you will gain. If you eat less than you spend, you will loose mass. You can eat all the healthy or "clean" food you want but if you eat too much of it, the surplus of calories is there and you will gain mass (fat if you don't do weight training). So, if you are in surplus ...


2

I have a few suggestions for your workout plan based on the information you have provided: Muscles: Your back needs much more than deadlifts, chins, and shrugs. You should concentrate on pull ups instead of chin ups (probably wide grip, get the teres major involved, which you don't hit with anything else). Maybe a dumbbell pullover. I would definitely add ...


4

There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli. That said, 60 reps of anything is a stamina exercise, and not a strength exercise. And your friends who did hundreds, weren't developing strength. They were developing further the ability to do hundreds of reps. The best advice we ...



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