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What a nice write-up! Thanks sir.
Want to mention a thing or two that may be beneficial (not sure if it's been brought up yet) for those of us who want to surpass. Disclaimer, this advice is probably not massively relevant to someone just wanting to be healthy, and get a little bigger and stronger. It is more aimed at people who want to be what others would consider amazing.
1. Regarding "3. keep it specific": As you said training for more reps at a lower intensity works better for building mass and upping the intensity (with a naturally lower volume) is more suited to building strength, but it should be noted for long term progress that the two cannot be separated.
Doing low rep high intensity training constantly will only build your strength up to a point. At that point you need to get bigger in order to get stronger and neglecting your volume will lead to a stall in progress. This is especially true for skinny, underweight clients (of course diet plays a role).
(As alluded, for most people who just want to be somewhat bigger and stronger the guidelines are sound)
2. Regarding "6. avoid overtraining": Your advice for training no more than 2-3 times a week for an hour at a time is, again, adequate for the average person. However, again if someone trains with a passion and actually wants to surpass average people then he/she would be well advised to train more than that. A lot more in fact. |
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