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They also take their technique, nutrition, and sleep more seriously. They consider it part of their training — because it is. This is a lot of work. In fact, the stronger and more muscular you want to be, the more time and effort you have to put into this. This is not cardio but strength training.

Rest longer so you can lift heavy. Mark it as two reps done by tapping on the set circle several times in a row the reps will decrease. Double-check your equipment is set to catch the bar if you fail on the Squat or Bench Press. Squat and Bench in the Power Rack. You want to feel the safety of the Power Rack. Squat down, come back up, then fail mid-way. Let the pins catch the bar. Failing reps ends the set. Then rack the weight again, rest, and do your fifth set. But then on your fourth and fifth set you get 5 reps. Here you can do a sixth set of five reps to replace your failed set where you only got two reps.

Never lower the weight mid-workout to get five reps more easily. You can already do it. You now want your body to lift heavier weight. So stick with it and try again. Keep the range of motion the same on every rep and set. Not because you moved the bar over a smaller distance than before.

Same idea on the other exercises. Maybe you can get the rep if you let your back round, your elbows flare or your knees cave in. You do increase the weight on every exercise where you did get five reps on every set. If you fail in a different order, your form is off. Then add weight every workout again. It will take several workouts to get back to the weight you got stuck on.

Only deload on the exercise you failed. You can also deload if you have bad form. Add weight every workout after the deload. During those two weeks the weight will feel easy. It automatically deloads the weight for you when you fail three workouts on an exercise. This saves you having to figure this out and maybe do it wrong. Let the app do the thinking and focus on lifting the weights instead. Deloads also prevent mental plateaus. Lower the weight instead and work your way up again. The weights will be easy for several workouts. This will build momentum and bring your motivation back.

There are two reasons why this could happen…. Take small weight jumps so your body can handle the stress. And get enough food and sleep so your body can recover from that stress. Deloads give you extra rest to break plateaus. The heavier the weights you can lift, the more stress on your body, the more recovery needed.

Your training must change to handle this. Your body recovers better with those two grueling sets gone. It will be easier since you stopped failing. Plus the exercise stress is lower so your body recovers better between workouts. It uses the same exercises and principles like progressive overload.

My lifts are too heavy for it. This is almost twice my body-weight. I wish I could still add weight every workout. But I need a slower progression to get stronger. I need to add weight every week. This gives my body more time to recover from the heavier weights stressing it. This the principle of diminishing returns. At first you have newbie gains. But the stronger you become, the slower gaining additional strength is. Get plenty of sleep and food. Some want to know the exact weight to reach first. It depends on your weight, age, form, nutrition, sleep, etc.

Adding weight every week is easier than every workout. Besides, this is meant to be hard. You need to stress your body for it to get stronger. But if you stick with it you get used to it. Working hard gets easier. Some people get bored doing the same five exercises. The fun should be in the journey of improving yourself. But if you need variety — do one or two assistance exercises at the end your workouts here and there. Get your variety that way instead of changing programs.

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Add weight on the bar every workout as long as you have the ability to do so. Then they quit for the winter. Pump may happen too. The only thing that matters is that the weight on the bar increases over time. Squats can cause leg soreness that lasts up to a week. Muscles must get used to new exercises.

The best way is to ease them in by starting light and slowly adding weight. This will only make the soreness last longer. Instead, stick to your training schedule and do your workouts. The warmup sets will hurt. And your muscles will feel better after your workout. Blood contains nutrients that accelerate recovery. This gets rid of the soreness faster. So if your legs are sore, try to do light Squats with the empty bar the next day. And get your eight hours of sleep in. If your legs continue to be sore, lower the weight and work your way back up.

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This will give them a break so they can adapt to the frequency. And quit doing anything else that stresses your legs until the soreness is gone — temporarily drop the cardio, running, sports, etc. I rarely get sore from lifting. Your body converts food to energy — calories. It burns these calories to lift the weights, and recover from your workouts.

Skinny guys with fast metabolisms may need to eat even more. Eating maintenance calories is better but not ideal. And adding weight every workout is hard work. It therefore makes sense to eat more.

If that number scares you, remember forms follows function. Your body changes in response to the work you do. It gets skinny, fat, and weak from a sedentary lifestyle. But you need to eat less to lose fat. This is why bodybuilders traditionally alternate muscle gaining and fat loss phases. They eat more food during the bulk, but less food during the cut. Obese guys can indeed build muscle while losing fat when they start lifting. Their bodies use their fat reserves to build muscle.

They build strength and muscle faster without needing as much food. Thanks to muscle memory you can regain lost muscle and strength faster after a long break. But most people who try to build muscle while losing fat end up spinning their wheels. You have to choose. You can easily lose 1lb of fat a week later. And you need to lift heavy to gain that much muscle. This requires eating a lot food. Dedicate the next year to building strength and muscle.

Your body-fat will decrease if you started out obese. You might actually not even need to decrease your body-fat later. Yet my abs are visible. Bigger muscles stick out further. They can push through the fat under your skin. So they can show despite a higher body-fat percentage. Eat quality, nutrient-dense food.

You need the vitamins and minerals to help recovery. The occasional junk meal is fine. But you should eat mostly quality food. Dinner is your post-workout meal. A lot of vegetables. Think half a plate. Protein is the main muscle building nutrient. Your body uses protein to build new muscle. You need about 0. Use your lean body mass instead without the fat. If you have a normal weight there will be little difference between your body-weight and lean body mass.

Protein shakes can be tempting. They take less time to prepare, and are cheap.

And real food contains tons of micro-nutrients on top of just the protein. Most of your protein should therefore come from real food. Your body uses water to cool you down through sweat during workouts. Your body uses it for every process. Dehydration causes strength loss, joint pain, stiff muscles, tiredness and constipation. Headaches are a common symptom. Think of hangovers the day after drinking alcohol — it dehydrates. Drinking more water often fixes that.

The usual advice is to drink 8x8oz or 3 liters of water a day. But this is aimed at the average sedentary joe. You lift weights and sweat. You need to drink more to replace the water lost during workouts. And the warmer the season or place where you lift, the more water you need to drink. Better is to pay attention to the color of your urine. It should be clear through the day unless you take vitamin B. I start my days by drinking two glasses of water. Stick with it to get used to it. Your body releases muscle building hormones like testosterone and growth hormone when you sleep. They help you recover from your workouts.

Sleep eight hours a night to maximize recovery. Many people only sleep six hours a night. But this makes it harder to train hard. You feel more tired and less motivated. The weight feels heavier and more challenging. Getting through your workouts takes more out of you. You fail reps more which slows or stops your progress.

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Lack of sleep also hurts your recovery. You go through five stages when you sleep. Each cycle lasts about 90 minutes. You get less cycles if you sleep six hours than eight. More cycles is more hormones is more recovery. It also causes hunger and sugar cravings that make you fat. Keeping a sleep diary helps. I use the iPhone health app and bedtime alarm.

Set your wake and bedtime so you have your eight hours of sleep. If you can take a nap before doing your workouts, do it. Psychological stress adds on top of the physical stress you get from lifting weights. Assistance exercises target small muscles which grow more slowly like your arms, abs and calves. Your arm muscles work to pull the weight on rows and push it on presses. They hold the bar on every exercise.

And your calves stabilize you. Besides, the more assistance exercises you do, the longer your workout takes. This makes it tempting to take shorter rest times between sets. But that makes it harder to lift heavy as already discussed. Focus on increasing your strength on the main exercises. Your arm muscles also contract isometrically during Squats and Deadlifts.

This makes them stronger and more muscular. His muscles had to become stronger and bigger to lift the heavier weights. You can also find guys with man boobs and girls who are flat-chested.

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That allows you to work your biceps harder than before. The best assistance exercise for your biceps is the Chinup. It works them more than Rows because you grip the bar with your palms facing up. Your elbows start straight and bend like on biceps curls. Chinups work more muscles than curls. Every rep forces you to lift your own body-weight.

Chinups trigger more arm growth because they uses more muscle with more weight. Dips are the best assistance exercise for your triceps. Your arms straighten to lift the weight, like on skullcrushers. But you can engage your chest muscles. More muscles working is more weight you can lift. Dips trigger your triceps muscle to grow more than skullcrushers do. If you want extra arm work, add Dips to workout A and Chinups to workout B. Your program will look like this…. My app will show you how to progress when you upgrade to StrongLifts Pro. Give your body time to get used to the extra arm work before adding more.

After that you can add direct arm work if needed. The best isolation exercises for your biceps and triceps are Barbell Curls and Skullcrushers. Two sets is enough with all the work your arms already get. Just focus on doing the exercise correctly, with proper form, moving your muscles over the full range of motion. Straight arms at the bottom of curls, touch your nose with the bar at the top. They need to recover from your last workout so you can press and pull heavier next workout. Isolation at the end. Your legs are large muscles. They contract to keep your spine neutral when you stand, move, Squat , Deadlift , etc.

The heavier the weight you lift, the harder your abs must work to keep your spine neutral. This triggers your ab muscles to grow. Your abs may not be visible if a layer of fat covers them. You have to lower your overall body-fat to see your abs. You have to build your ab muscles first. Better, lifting heavy can make your abs so strong and muscular, that they stick out more.

Keep in mind that there is no such thing as lower abs. Your lower and upper abs contract as a whole. Learn to stand properly. But if you want to add some, do hanging knee raises and prone bridges. Add one to each workout. Two sets of eight on the former. Sets of sec for the latter. Upgrade to StrongLifts Pro in my app and it will show you how to progress. Squats and Deadlifts work your calves — the muscles contract to straighten your ankles when you lift the weight.

The range of motion is limited though compared to doing standing or seated calf raises. So it can make sense to add these exercises to give your calf muscles extra work. But it can be a waste of time if you have high calf muscle insertions. My calves muscles hang high in the top third of my lower leg. The bottom two thirds is all tendons and bones. But nothing can make them hang lower. This creates a skinny look.

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Your calves are used to a lot of stress from walking every day. Make sure you go heavy with the weights. If you have high calves like me, the muscles are unlikely to ever stick out from every direction like some guys. Best thing in that case is to get over it. It will shut them up. Cardio helps fat loss by increasing the amount of calories you burn.

But lifting weights is always more important than cardio. Many people try to lose fat by doing cardio only. They usually lose a ton of muscle and end up skinny-fat. Lifting weights prevents muscle loss and builds muscle. It therefore has priority over cardio. Nutrition is also more important than cardio. One Big Mac has kcal while 30min cardio only burns kcal.

You have to improve your nutrition as well. You can create a caloric deficit by eating less while lifting weights. Cardio just allows you to eat maintenance calories while creating a deficit. Or it can create a bigger deficit to speed up fat loss. But you can get lean without doing any cardio. LISS burns more calories. The intensity is higher than when walking. HIIT is therefore better. But you burn more calories through EPOC aka the afterburn — your metabolism is higher for up to 48 hours after the cardio. Add a 5min warmup and 5min cool down and you have 30mins total, burning just as much as with 30mins LISS.

You have to push yourself to get the most out of it. This also makes HIIT cardio harder to recover from. This way when you get stuck and you will, everyone does , you can add more cardio to get unstuck. Only competitive bodybuilders trying to get to low single digit body-fat level need cardio six times a week.

After a few weeks you can add cardio on Wednesday too if needed. This gives you four rest days a week to recover. It will pre-exhaust your legs for Squats and limit how heavy you can go. Lifting weight is more important than cardio as already explained. Do your cardio at the end. Then you come to the correct place to find the Cantique Sanglant.

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