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 (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 littleROM 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.
Selected refs
- Maximizing Muscle Hypertrophy A Systematic Review of Advanced Resistance Training Techniques and Methods.
- 🗞 Volumen de entrenamiento. Cuántas series semanales hacer de cada grupo muscular para maximizar la hipertrofia.
- 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 |