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Chest: push ups - a lot of variants butterflies with dumbbells lying on the ground pullover with dumbbell (need some bench or chair) and this https://www.youtube.com/watch?v=byxD_y2e_L8 Back: one arm dumbbell rows pullover sumo deadlifts with kettlebell lying back extension shoulders shrugs dumbbells Shoulders: overhead press front raise bent-over ...


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Obviously, you should make sure you're warmed up before attempting any of these. Answer 1: I can do you one better, I'll give you full body training in 4 minutes! Enter, the tabata protocol (thank me later). Honestly, Dan John does a much better job of explaining it than I can. I believe he now only recommends front squats, so I'll use that as an example (...


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"Is there a Fullbody Training which can be done in 5 Minutes or less?" No. Sorry.


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You experience the most growth when you start working out because your body is not used to it. In a way, you experience the most “difference” during that time. You can become stronger not only through hypertrophy but also neural adaptations (https://www.scientificamerican.com/article/how-does-exercise-make-yo/). As you workout for a longer period of time ...


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I noticed that I was getting stronger each day and I built some muscles. [...] After those 2 years, I thought I should level-up myself, from beginner to intermediate level. [...] Yep, I just learnt how to bench-press last 3 months. I think part of the problem here is that you prematurely levelled yourself up. For starters, if you've just moved from machines ...


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In order to get stronger you should generally train each muscle 2 or 3 times a week with at least one day of rest in between. There are some exceptions to this guideline. For instance the deadlift can be trained once a week. However it is a good general guideline, and I believe it is where you are going wrong in your training. So if you want to do your 3 ...


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