Watawata said:
Thanks for the tips drook
Specially about the greek yogurt, I have lots of them in the fridge but thought they were bad for me. My motivation to aproach chicks right now is to grow and get references, not to **** em.
Im doing this workout, since I dont have wheights here:
bodywheight squats + jump squats + iso squats
pushups + plyo pushups + iso pushups
lunges + alternating plyo lunges + iso lunges
side planks + plank + hip bridge - this is very easy, any sugestions?
30 second each exercise, with 3 min rest between each type of exercice( squats, pushups, etc)
then repeat 2 more times. Im thinking about adding wheight to a backpack as it gets harder
What do you think of it?
I have the oportunity to go out whenever I want ( well, almost) and I should really take it. I wont have this kinda of oportunities when I go back to Oporto. Ive got 14 days here without my parents, and I intend to make good use of them by going out every day, excluding sundays.
Thats it, good day to you all!
Workout is innefective. The Pareto Principle. Google that then apply it to EVERYTHING
EVERY
SINGLE
THING
In your life. That will put you ahead of 80% of the pack immediately. Google it. Now.
I'll make this easy for you by mking your workout both effecient and effective and explaining how, as a template:
Which has the most carryover to the rest: Power, speed, strength or endurance (all the traits which can be built with resistance training)
Answer: Power, followed by max strength, followed by speed, then endurance. Your workout focuses on: Endurance.
What is the LEAST amount of work to build power? 3 sets of 3.
What is the MINIMUM amount of exercises one has to do? 3. One for push, one for pull, one for legs. How much of the results will this give you? 80%. (it hits every muscle, abs are worked more by chinups than ANY ab exercise in the world. Read that again. Now refuse to ever train your abs and be overjoyed by how much better they function and develop)
What is the MINIMUM amount of time you need to train for? Difficult, but 80% of the results seem to be at ~15 minutes, excluding warmup and cooldown. BTW, 90% is at 30 minutes and anything beyond that is less than 90%. It doesn't matter what your workout is, if you train LONGER than 30 minutes your workout is worse than mine. Full stop. Go ask any exercise scientist.
Also, sessions per week. 90% is at three. 80% is at two. Take your pick. Doesn't matter much.
Now that we know the template- 5 minutes warming up, 15 minutes of training, 10 minutes cooling down, with 3 sets of 3 reps for every exercise, you need to know the specifics. TBH, you could plug any three lifts in and get good results. But the best exercises I will list. Pick the one which you could do ~5 reps once on, then do 3 explosive reps per set.
Pull: One arm chinup progression: Chinup, pullup, wide grip chin, wide grip pullup, one hand on wrist, L-chinups, L-pullups, Clapping pullups, towel pullups, one hand pullup negatives, one hand pullup.
Front lever: Tuck front lever, flat tuck, straddled legs, then bring them together.
Push: Handstand pushup: Pushup, dive bomber, Hindu pushup, pike press, side-to-side pike, wall HSPU with back to wall, then with front to wall (do negatives if too hard), then without the wall. Practice handstands for a minute or two every day.
Planche pushup: Frog stand, straight arm frog stand, tuck planche, flat tuck plance, straddle, bring legs closer, pushups.
Legs: Single leg squat: Google it, there's literally a hundred of these.
High/long/box jump: Just jump higher.
Google anything or message me to know more. Please google first. I'm a busy person.
Also, guessing you'll say "But I want to run faster/for longer!" Well guess what? I run an 11 second hundred metre, a 12.5 on the beep test and a 5-6 minute mile. I do cardio twice a month, if I feel like it. I do cardio for 6-10 minutes, plus warmup/cool-down. The only flaw in this traing modality is you don't improve flexibility much. So, stretch in all that spare time you have now
Ps: You should see what happens wen you apply Pareto principle to game