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Reply
says:
June 19, 2018 at 09:37

You could, but isolation exercises are easier to progressively overload with higher rep ranges. Try 10-12 reps. If you’re after something more physique focussed though, do The Intermediate Bodybuilding Program instead.

Reply
says:
June 17, 2018 at 19:47

Hi. What does the “Rep Total” means? Do I have to hit that exact number every week? And how should I understand that?

Reply
says:
June 18, 2018 at 14:58

It’s the number of reps performed for the exercise on average . (Sets x average number of reps)

If you take a look at the first exercise you’ll see:

Squat Variant 3 sets, 3 to 5 reps, 12 total reps

Some weeks you’ll do three reps, some four, some five. (Have a look at these progression rules .) We’ve just multiplied 3 by 4 reps so that it’s easy to count the total volume.

Reply
says:
June 4, 2018 at 18:26

Hi Andy, i’ve been training for a couple of months now, about 3 months of intense training and 2 months of light training at the beginning when i was getting used to the gym and different methods of training. My question for you has to do with rest, my current training involves 1 muscle group everyday and then i rest on the weekend. Im wondering is that too intense for my body to properly reccuperate and heal… i want to achieve a high intensity training, but ofcourse i still want it to be afficent. I know its very difficult to help with such little info. But what would you recommend for the average body? 24/48 h rest between workouts, less, more?? Thank you, your guides are amazing and help tons

Reply
says:
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Hi Andy, i’ve been training for a couple of months now, – Then you are reading the wrong article.

i want to achieve a high intensity training – No, you want to lose fat, and get stronger and bigger in the most efficient manner possible. You’re a novice, so I’d suggest you try the novice program. You’ll see that each body part is hit twice a week as the current state of the evidence suggests that may lead to better outcomes than a full body part split. Don’t try to reinvent the wheel and don’t overcomplicate nor overthink things.

Reply
says:
May 22, 2018 at 07:03

Hi Andy! The my gym, don’t have chair to Weighted Back Extensions What is a good option to replace the?

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If you have a hard time skipping meals, know those “sweet after dinner cravings” all too well and can’t make it to lunch without having a snack in between, it’s safe to say that your body is using the wrong kind of fuel: sugar .

When you’re in sugar burning mode you are not optimally using your body’s abilities to turn the substances you get through food into useful energy for your cells. The best way for your body to create energy is by burning fat.

Are You A Sugar Burner?

You can compare sugar burning with trying to keep a campfire steady with newspapers – it’s nearly impossible. Fat burning, instead, is like using dry logs and really keep your fire going.

When you’re in sugar burning mode and are running on burning newspapers, you can probably imagine why you’re so quickly out of energy again even if you just had a meal. This is what gives you those nasty sugar cravings, as your brain won’t understand that you just ate something: it’s all burned up again, reserves are running low, so more carb-rich foods and sugar, please!

But it’s not about eliminating carbohydrates completely. Your body needs a certain amount of sugar to keep all systems running smoothly. The sugar is burned in your cells and turned into useful but “fast” energy. But the difference with fat burning is that it gives you a much more steady and long-lasting energy flow. When you’re just sugar burning and not fat burning you only get those fast peaks followed by energy dips.

Sugar burning is fast energy, fat burning is slow and steady energy.

Unfortunately, our Western modern diet made us accustomed to amounts of sugar that are just off the charts. But the excess sugar that can’t be burned or used as energy, is stored in your fat cells. And because there is so much sugar available, your body won’t enter fat burning mode anymore. Hello, belly fat… Hey there, love handles…

One of the main reasons this happens is because compared to fat burning, sugar burning is relatively easy. Your body will always follow the path of least resistance. And because there is so much sugar available 24/7, why would you go down the hard road?!

Did you know that there are actually more than enough natural sugars in foods like fruit and vegetables? You really don’t need any processed foods. Eating processed foods will increase the sugar intake up to 60-70% of your total diet! Instead of those added sugars, it’s so much better to savour healthy fats to give yourself truly useful energy.

Another reason the sugar burning-issue is so common these days is that we’re eating too much and too often. When you keep spiking your blood sugar to a point where your pancreas can’t produce enough insulin anymore to get it levelled, your cells will eventually get insensitive to insulin. The sugar won’t be able to enter your cells any longer, even though you have enough of it in your blood, which sends your sugar cravings even further through the roof. As a result of this, your hormonal system starts misfiring and no longer gives a sign of satiation. You’ll get insulin resistant.

United States Medical Licensing Examination

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