General principles that work for me
- Frequency-2 programs (both in effectiveness and in perceived effort).
- Heavy weight stimulus when cutting to prevent muscle loss.
- Cardio: un poco de to ([[exercised-why-something-we-never-evolved-to-do-is-healthy-and-rewardinghow-much-exercise-and-of-what-type|Exercised Why Something We Never Evolved To Do Is Healthy And Rewarding#how Much Exercise And Of What Type?]]).
- Where you look has a huge impact on your form, particularly in deadlifts and squats (aim to have neutral neck position wrt your spine).
FAQ
- Diff deadlift and romanian deadlift: the romanian has less ROM and knees only flex a little.
- Diff triceps and chest dips: in triceps you try to keep the body as uptight as possible. Other than that, the movement, grip width, etc is the same.
- When using an angled Smith machine, if you are targeting glutes, you should face in the opposite direction the bar travels when going down (makes it easier to bend the hip). And viceversa when targeting quads.
Selected refs
- Maximizing Muscle Hypertrophy A Systematic Review Of Advanced Resistance Training Techniques And Methods.
- Volumen De Entrenamiento.
- Parece que el intermittent fasting no funciona tan bien: Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity.
Workouts
Follow me on Hevy! @dr___mario
| File | date_start | date_end | |||
|---|---|---|---|---|---|
| gpt O1 Powered Cutting Workout | 2024 09 18 | 2024 11 30 | |||
| pull, Push, Leg Volume Workout | 2024 11 30 | 2025 01 11 |