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🔥 No Gym Needed - 8 Exercises to Target Your Core 🗓Try this routine 3–4 times per week ⏱️Rest 30-45s between exercises 🛑Rest 40-60s between sets Your fitness journey starts here, let's go!💪

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Healthy Body Hub🍀

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47,203 просмотров • 11 месяцев назад •via X (Twitter)

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One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets
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What to do during rest periods between sets: "Whenever your heart rate is high, the very first thing is to not suddenly stop." "Shake off your shoulders, drop your hands, these exercises go back to the 30s." "Your muscle is thixotropic. It's like gel. By moving your muscle in a passive manner, you get it unstuck." "Relaxation is something that's practiced just like tension." "Do not sit and slouch, you could blow something out right there between your sets of squats." Pavel Tsatsouline on Andrew D. Huberman, Ph.D.
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What to do during rest periods between sets: "Whenever your heart rate is high, the very first thing is to not suddenly stop." "Shake off your shoulders, drop your hands, these exercises go back to the 30s." "Your muscle is thixotropic. It's like gel. By moving your muscle in a passive manner, you get it unstuck." "Relaxation is something that's practiced just like tension." "Do not sit and slouch, you could blow something out right there between your sets of squats." Pavel Tsatsouline on Andrew D. Huberman, Ph.D.

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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!
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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!
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Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

361,670 просмотров • 4 месяцев назад

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If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

40,600 просмотров • 3 месяцев назад

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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Muscle Surge

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THE MOST ANABOLIC TRAINING ROUTINE Here I detail the best training split based on my experience similar to Mike Mentzer’s Heavy Duty Lifting and how your sessions could look. This type of intense training has given me my best muscular gains. Typical week: - Lift, rest, lift, rest, lift, rest, rest As for the Reps and sets that I do, I mention them in the video Try it out and let me know how it goes!
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THE MOST ANABOLIC TRAINING ROUTINE Here I detail the best training split based on my experience similar to Mike Mentzer’s Heavy Duty Lifting and how your sessions could look. This type of intense training has given me my best muscular gains. Typical week: - Lift, rest, lift, rest, lift, rest, rest As for the Reps and sets that I do, I mention them in the video Try it out and let me know how it goes!

⚡️🌞 Sol Brah 🌞🐬

24,180 просмотров • 1 год назад

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.
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Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 просмотров • 1 год назад

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Tabata 2.0 🔥 Burn More Fat. Move Better. Faster Results This is NOT your old Tabata This is the upgraded version your body actually needs Why Tabata 2.0 works: • Combines strength + cardio • Improves mobility while burning fat • Keeps your heart rate high — longer Format: ⏱ 20s work / 10s rest 🔁 8 rounds 💥 Repeat 2–3 sets Save it. Try it. Upgrade your body 💪

Donny the great

13,923 просмотров • 3 месяцев назад

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.
0:20

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 просмотров • 6 месяцев назад

It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet
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It’s time to get in the best shape of our lives. Week 1 of cutting, 204lbs. Honestly kinda embarrassing showing my flat, soft, pale self but when we look back in a few months imma be so proud. This was my leg day, every meal and total macros. New YouTube video is live!! Got another dropping tomorrow. Thanks for being apart of the journey with me 🙂i lift 4-5 times a week. Incline walk 30min each session. and on days off I’ll be walking/running 5-8 miles. Might take 1 day off a week. Hip Abductors - 4 Sets/12-15 Reps Calf Raises - 4 Sets/ 12-15 Single Ham Curls - 2 Sets/8-12 Leg Ext - 3 Sets/10-15 Bulg Squats - 2 Sets/8-10 Squats - 3 Sets/5-10 Light Deadlift - 3 Sets/10-12 Hanging Leg Raises - 3 Sets/10-15 #vlog #gym #fitness #explorepage✨ #diet

Nick Kershner

188,156 просмотров • 6 месяцев назад