u/everred

Upper, lower, total body, or core. Whichever you feel is your weak point, or what you want to focus on. You could even rotate it if you like, for some extra variety.

Belt squats if you have a gym that has the machine, or db squat variations- goblet, Bulgarian splits, eg.

Well, that sounds like your answer then. Otherwise your plan sounds solid, so as with any fitness plan, just start off easy and build up over time. Listen to your body, and stop if something feels off.

Did you get rehab/ physical therapy after your break? If yes, talk to your PT about what to do for the elbow. If not, consider a consult just to see what's what as far as range of motion, suggested exercises, limits, etc.

Bold to think the next president won't be another maga cult member

"It only says congress can't, it doesn't say the war department can't"

Whatever you have time in your schedule for that you can stick to consistently. If going 6x for 30 minutes is more convenient or rewarding or whatever, go with that. If you only have 3 days you can go but you can get an hour on each, go with that. If the total work comes out the same and all things are otherwise equal, how you break it down doesn't matter.

Leave the attachment. You don't know what the next person is going to do. If you remove it, or if they are using a different one, they must go grab it; if they are using the same one you used, you've saved them the time.

Fuck. Yes.

You're at the low end for protein, you should be eating 100-140g of protein for your body weight. Beyond that, building muscle is a slow process. Expect to gain on average 1-2 pounds of muscle a month, as long as you're eating enough and lifting regularly.

Most people need, on average, 20-40g of fiber a day (depending on age, weight, and other factors). Excess fiber consumption can cause bloating, cramps, etc, so that may be what's going on; try dialing it back a bit, maybe by 10-15g/ day to start, and see where that puts you as far as the gastrointestinal issues.

0.7-1g per pound. If you weigh 200 pounds, that's between 140-200 grams a day.

Fairlife, while made from milk, is lactose-free. They add lactase enzyme. And they taste incredible.

Muscle growth is a slow process. On average, a beginning lifter will add 1-2 pounds a month of lean muscle mass in the first year, while people who have been lifting for years or who are over 30 will gain more slowly. Keep at the program, and if you have medical questions ask a doctor, not the internet.

One week won't hurt you much. Stretch and warm up like normal, and stick to your plan.

If it's a newer movement, your body is going to have to get used to it. Keep doing what you're doing, make slow, steady progress, check your form to make sure you're doing the movement correctly, and your knees will strengthen over time. If you notice that they're bowing outward as you do the motion, consider knee sleeves, or use a silicon fitness band around both your legs to help keep them together in the motion.

When you say "RPE 9" do you mean, I can do one more rep at this weight before failure", or do you mean the common cardio "heavy breathing, cannot speak" RPE 9? Do you and your doctor agree on what RPE 9 you are referring to?

You should never be completely out of breath while lifting weights, but if they think that's what is going on, or if that is what is going on, I understand their concern for doing 8 reps.

Linear progression is just a descriptor of programs- you make progress in a line.

If you enjoy going and your program gives your muscles time to recover while rotating parts (which this does), go for it. You don't have to be crippled for 2 days to make progress.

Stay consistent, lift heavy enough to get to failure (or within 1-2RiR), hit macro and calorie targets, and get good sleep, and you'll see your gains.

Find a bodyweight fitness routine. Check the wiki for the bodyweightfitness recommended routine under strength training.

Specifically what you do matters far less than just doing something, anything.

Mild cardio, a couple walks a day, is enough to show some reduction in all- cause mortality. Moderate weight lifting carries a number of health benefits, from muscle retention, joint and bone health, cognitive function and mental health, and all- cause mortality. Your body should be your guide on what exactly your plan looks like, but aim for around 2 hours of mild cardio (walking or jogging, biking, doesn't have to be strenuous) and 1.5-2 hours a week of strength training to get the recommended effective doses. If you have parts of your body that you or a trainer identify as "weak spots", you can give those extra attention, but generally try to hit the major muscle groups 3-4 times a week for 3-5 working sets.

Marathon speed isn't correlated with any particular improved fitness outcomes. Running, even 5-10 minutes per day and slow speeds <6 mph, is associated with markedly reduced risks of death from all causes and cardiovascular disease. https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/

That's not to say that 'high performance fitness training' doesn't have benefits, though. It depends on your metrics for 'high performance', but it can be associated with higher VO2Max, lower resting heart rates, higher bone density, improved lipid results, and a broad spectrum of other beneficial results, depending on what you're doing and how you do it.

Assuming you're limited by the gym's equipment, this looks like a solid routine, but once you reach the weight limits with the Db's, you might consider looking around for a gym with barbells.

I had the same experience in France. I could negotiate simple transactions and answer questions, but not hold all out conversations.

"A new hand touches the beacon"

Dude joining