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A common mistake made by beginners to weight training is to assume that an increase in training volume (eg. more training days) is required for muscle gains. Based on your comments and goals (eg. muscle build/mass ), I would offer that your main problem is not the type of routine to follow, rather, it is over training. If you plan to train drug free, ...


3

What you have linked seems to be, at its heart, a fairly simple 6 day body split. This is not a new or special routine; in fact, a lot of routines commonly work on a 3 day repetition cycle for the exact reasons your identify. Super-compensation is simply your body over compensating during a recovery period. By hitting those muscles in super compensation ...


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Quick answer: No, not a good routine, you probably won't get much stronger or bigger. I recommend HST training and eating 30g of protein within 30 minutes of each time you lift, and lift every other day. You will gain strength and mass and will not plateau.


4

For starters, it might be useful to distinguish "push/pull" and "push/pull/legs". In PPL, the legs get a separate day. Let's assume PPL for the rest of this post. The way I see it, but I could be wrong, is that for the intermediate or advanced lifter (it isn't that great for a novice) PPL is simply very convenient. A novice would want to do 3 full-body ...


3

You can't target specific areas of the body for weight loss. You need steady weight loss, and it'll come off your intended area at some point. For workouts, if you aim at losing weight, the obvious choice is to burn it off by doing cardio. What you should do in the gym(or out of it) is up to you: Do you like running, cycling, rowing? Then target those ...


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Taking a slightly different tact, given your lack of equipment, why not go for a mostly bodyweight workout? I trained exclusively with bodyweight for a few months when I was really concentrating on my climbing, and I was amazed at the amount of muscle I gained (and the amount of fat I lost). There are some very good resources for bodyweight workouts, some ...


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In my opinion, this plan is not efficient and therefore you should change it. There is a couple of reasons for that: Your program should be progressive and not static. There are a few ways of making progress from one workout to another: Increase weight per set Increase reps per set (or adding sets) Reduce rest time between sets Every single ...


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Short answer: no, not really, especially not unless you have a decent way of incrementally loading these exercises with more weight. Long answer... You wish to gain muscle, and, I assume, some strength. The two go hand in hand anyway. This requires inducing an adaptation in the body. You must produce a stress that your body is currently not equipped to ...



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