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5

In a sense your program isn't that bad. Here's some good points I see with it. Squats as the lower-body exercise. The squat is one of the most effective builders for lower-body strength. While deadlifts would make a good addition, if you're going to do only one thing, squatting would be the best choice. Dips and pull-ups are quite complementary. Dips will ...


5

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, you aren't giving your body a very strong signal to grow. If the set is heavier than last time (even if you push it to failure), you give a slightly stronger ...


4

1. Doing something is better than doing nothing. The fact that you are working out regularly makes you already far ahead of someone who doesn't. Your plan is way better than no plan. So once that is understood, now we can look at how good this workout actually is. 2. What effect does your workout have? Assuming you are using bodyweight only, and your ...


3

In your previous question you say you're not sure if changing your diet is required...this couldn't be farther from the truth. If you want to maximize results, diet is by far the most important factor in addition to sleep and recovery. Also, this "minimum" concept is horribly flawed but I won't even address that here, I'm sure you're already aware anyways. ...


2

You develop muscles during recovery. Amount of recovery done depends on how much of your muscle has been broken down by the exercise. Amount of muscle with micro-tears is directly a result of time-under-tension. Pull fast (1 second), release (lower/pull) slow (2-3 seconds). Repeat reps until failure Your understanding of exercise and lack of willingness to ...


1

Doing all of these will be good for general conditioning and endurance. But for building strength and mass, not so much. That adaptation requires progress, which can take these forms: Increase the resistance (usually done by increasing weight lifted). Increase reps. Increase sets. Decrease rest times between sets. Increasing reps is not very useful for a ...



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