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O/T: HEALTH how to: weightlifting programs with progression

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MoneyDoc

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it does SO much more .....

i figured out using data / trend analysis that i could go to bed an hour later, get up and hour sooner, and have better quality sleep / deep sleep.

add to that .... i only workout WHEN recovered. not on Tuesday for instance. THAT alone was worth the price.
lot of athletes / teams are using them. just get one. i'll pay you back if you don't like it.
How accurate is the calorie tracker?
 

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WillHurtDontCare

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tpuffer

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Oura ring is legit. Got mine a few months ago. It's part of my body now. Definitely worth the price.

I looked at the Whoop band - but didn't like that it was a subscription model.
 

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So I'm on week 7 of a 12 week strength routine (three 4 week cycles) and I've decided to switch to a bodybuilding routine after week 8 to get leaner. It will a 3 workout routine that I do every other day. I might make some minor modifications to this program, but the likely outline is listed below.

It will just be a 6-8 week linear progression, with each week being a repeat of the one. You can progress either by increasing the weight on each exercise, or by reducing how long it takes you to finish the whole routine.

You determine your starting weight for these exercises by taking 60-70% of your one rep max. This routine should take 55-65 minutes; if it takes you longer, lower the weights.

Two words of caution: 1) this routine is not for beginners 2) I've never tried hex bar Romanian deadlifts, so if you try those, proceed carefully because I don't know if there are any risks with that exercise.

Workout 1​


A1. Barbell Squat - 8x8 2-0-2-0

B1. Hex Bar Romanian Deadlift - 8x8 2-0-2-0

C1. Dumbbell Bench Press - 8x8 2-0-2-0

C2. T-Bar Row - 8x8 2-0-2-0

D1. Dumbbell Shoulder Press - 8x8 2-0-2-0

D2. Pullup - 8x8 2-0-2-0

Workout 2

A1. Leg Extensions - 8x8 2-0-2-0

A2. Leg Curls - 8x8 2-0-2-0

B1. Dumbbell Pullover - 8x8 2-0-2-0

B2. Straight Arm Lat Pull down - 8x8 2-0-2-0

C1. Tricep Pushdown - 8x8 2-0-2-0

C2. Dumbbell Bicep Curls - 8x8 2-0-2-0

Workout 3

A1. Leg Press - 8x8 2-0-2-0

B1. Hip Thrusts - 8x8 2-0-2-0

C1. JM Press - 8x8 2-0-2-0

D1. Row Machine - 8x8 2-0-2-0

E1. Military Press Smith Machine - 8x8 2-0-2-0

F1. Lateral Pull down - 8x8 2-0-2-0

Resources

The Best Damn High Volume Workout Plan for Natties | T Nation

Gironda's 8x8 Training | T Nation

Workout 1​

  • A. Squat variation
  • B. Hip hinge variation (NOT deadlift from the floor)
  • C1. Horizontal press
  • C2. Horizontal pull
  • D1. Vertical press
  • D2. Vertical pull

Workout 2​

  • A1. Isolation/machine quad or glute exercise
  • A2. Isolation/machine hamstring exercise
  • B1. Isolation pec exercise
  • B2. Isolation back exercise
  • C1. Isolation triceps exercise
  • C2. Isolation biceps exercise

Workout 3​

  • A. Machine compound quad-dominant exercise (leg press, hack squat, pendulum squat, etc.)
  • B. Glutes or hamstrings, lower stress compound lift (hip thrust, reverse hyper, glute-ham raise, etc.)
  • C1. Horizontal press machine (machine bench press, Smith machine bench, Smith machine incline, etc.)
  • C2. Horizontal row machine or pulley
  • D1. Vertical press machine
  • D2. Vertical pulling machine or pulley
 

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