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Your goals and your current level of progress determine the number of sets and reps.
Possible Goals
Training for strength, power, endurance and hypertrophy all require a different number of sets and reps:
Strength (how much weight your muscle can move) is best developed by lifting as much weight as possible. This is probably best achieved with 5 or less ...
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Stop Making Excuses
"I have six [to] eight years of trial-and-error evidence to show that I am incapable of building strength to any measurable degree from any form of exercise."
Either you have a serious medical issue or I call bullshit. I bet the reason you're not getting results is that you "have [never] been satisfied with results from ...
25
Don't worry. The question is perfectly on-topic here.
When I read through your description of your process, I'm on the lookout for one single thing. And unless I'm missing it, I don't see it anywhere in your process.
You gotta add some resistance!
Every attempt you make at "switching it up" is fine. But at the end of the day, if you can do 30+ repetitions ...
23
Starting Strength
Because it's the best introduction to the most productive yet neglected aspect of fitness: strength.
Bring up weights to most people, and they think of machines and curls and bodybuilding. Starting Strength lays out a cogent alternative, closer to many people's goals.
Many people still think of "fitness" as synonymous with "cardio" or ...
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The lycopene in tomato juice provides antioxidant protection during exercise, repairs damaged muscles, and also reduces risk of heart disease.
Tomato juice can be better than energy drinks at helping the body recover from exercise, a new research has found (https://www.thehindubusinessline.com/news/science/Tomato-juice-best-post-workout-drink-Study/...
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There are several methods of increasing grip strength, and some of the principles that work the best you should already be familiar with due to the bodybuilding background.
First, let's look at what causes grip to fail:
Sweat. The sweatier your hands, the more the bar wants to slip out of them.
Effective bar thickness. The thicker your bar, the tougher it ...
16
I actually joined this community because I read your post. I won't say I am the know all guru on this, but from personal experience I will say it is normal to drop. Don't take this as the LAW, as others experiences may vary, and we all know the Army isn't the best reputable source as there's many injuries, but we still do our best.
Basic Combat Training (...
15
Max push-ups, Max plank, Max pull-ups
The no-equipment requirement is forcing the measurements towards strength-endurance tasks instead of true strength. Push-ups require some strength as a prerequisite, and strength definitely affects ones ability to do more push-ups in a limited amount of time, but a maximum number of push-ups is a test of strength, ...
15
Being able to touch the toes depends mainly on two things:
hamstring flexibility
body proportions (relative length of legs, torso, and arms)
It is not possible to change body proportions, so, to reach the toes, someone with longer legs and shorter torso/arms will need to have more flexibility in the hamstrings. It is possible for anyone to reach that level ...
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Your problem
A passive way of working out sounds like a paradox.
If you want to become stronger, you need to exert your muscles. And exertion of the muscles is an "activity", which is an antonym to "passivity".
If you want to get in shape by lying in your bed, you'll be disappointed.
In the end, the problem isn't that you're lazy. Most of us are. But we ...
15
I think you've heard the right idea, but you're misinterpreting it.
Of course high reps builds some strength, but certainly not a whole lot. It's going to take a lot more effort (in terms of joules spent) to increase your 5RM by doing 15-rep sets, than it would to increase it by actually doing 5-rep sets.
Don't think of it as "it does, or it doesn't". Most ...
13
Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach.
Lifting
If you're 6'1 152, ...
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I cannot provide a link to an official analysis of the training/instruction program of an elite military facility. What I can do is tell you of my own personal experience with it.
You mentioned the lack of regeneration and rest, and you are absolutely right. The idea behind the selection process is to completely maim you psychologically and put you to the ...
12
I want to mention that I am in no way opposed to Starting Strength. As Dave mentioned, it has a lot of useful tips for beginners. In that it stresses form and core movements it should be commended.
However it is highly regarded because there is a press and advertising behind it. They are smart even down to the name... Starting Strength. Meaning no ...
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The very quick answer is that Powerlifting is more about standing in one place and moving a heavy weight through a range of motion (be it deadlift, squat or bench press). There is a certain technique element to these lifts that can yield large jumps in weight (i.e. arching your back more on a bench press so the range of motion / distance you move the bar ...
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You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down.
"Toned"
The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...
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How to know
Well, since our friends looking at the problem in a very "sports science way" I will rephrase and add more details (which may not be as practical as you think. Please refer to an expirienced trainer to be the judge of the symptoms below (Self judgments can be too soft and over sensitive sometimes))
"Overtraining" might be to blame if your ...
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Don't Confuse Size with Genetics and Training
My former coach won the genetic lottery as someone who can just naturally get beastly strong. An example of that genetic pool, he took his mother to the weight room and she squatted over 300 lbs on her first day with no prior training. I'm pretty sure she was sore after that.
There are several power lifters ...
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Question 1: Does hypertrophy training assist for a greater eventual neural output?
Hypertrophy training probably does not help to increase neural drive. That is because of the anatomical properties of the muscles.
Muscle fibers are innervated in groups, called motor units, by a single motor neuron (above figure shows a single motor unit).
By doing ...
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The answer to "what should a beginner do to physically prepare for X activity" doesn't change very much whether you're training for chainsaw-wielding, tennis, or martial arts: first get strong while doing your chosen activity, then add power and slightly sport-specific tasks, and add conditioning if your sport doesn't do enough to tire you out. If you're ...
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Forward head posture (called gravity induced kyphosis) is pretty common nowadays. The first thing you should do is begin stretching your neck with an exercise called neck retraction:
You'll be amazed at how great this exercise feels. If you've been stuck in forward head posture for a long time, you'll feel as though your entire upper spine is waking up.
...
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Stop Making Excuses
Don't tell me that fat doesn't make people stronger because it does.
Of course many fat people are strong. Of course people get stronger faster if they aren't trying to stay under a certain weight while training. But there's that key phrase: 'while training'. The examples you cite fight sumo and lift weights. There's no magic here: ...
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If you're goal is strength than in between sets you should rest. Catch your breath. Have some water. Nibble on some sort of calories. Load more weight on the bar. Then go again. Not sure why you're waiting 3 to 5 minutes between sets as a beginner unless its training with partner / partners that are going in that time. In which case help them load their ...
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Wow, you're lucky! Kudos to your gym for acquiring one of these. I wish my gym had one too.
What is that?
It's commonly referred to as a "bamboo bar" because of its resemblence. It's actually plastic, as I'm sure you've surmised if you've tried it out.
Eric Spoto (one of the best bench pressers in the world) is a strong advocate for incorporating the ...
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How does [someone] prepare to do 110 pull ups in a row
Start by recognizing this as an extreme goal. I bet the people achieving >75 pull-ups got there by doing gymnastics or bar calisthenics for years. Coming even close to this number of pull-ups in one set is such a rare skill that you shouldn't ask anyone who hasn't done it. (Elite training is so ...
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Recomposition really is only possible or visible when your body is within certain phases of its life.
The Beginner: The beginner is so far untrained, that any regular training will have a significant impact on their muscle mass even when you are eating for losing fat.
The Obese: The obese person has so much fat, that any serious change in diet will cause ...
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I see three options:
Magnets or Washers
You could glue together some washers or magnets in 1.25 pound (or half-pound, or whatever) increments. This could change your jumps from five pounds per dumbbell to two and a half pounds per dumbbell (or even less). This is the best method to directly replicate barbells.
Adjustable Dumbbells
Some dumbbells are like ...
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Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, that can work too.,
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