Resistance Training Prescription for Muscle Function, Hypertrophy in Health(pmc.ncbi.nlm.nih.gov) |
Resistance Training Prescription for Muscle Function, Hypertrophy in Health(pmc.ncbi.nlm.nih.gov) |
https://darebee.com/programs/foundation-program.html
It has plenty of good points. But it's a miserable failure at letting you get into shape for the simple reason that it's a 30-day program with approximately 30 unique sets of daily exercises.
And Darebee seems to think of this as a strength! Variety, in their minds, will keep you interested in continuing with the program.
This incredibly misguided approach means that it's almost impossible to keep up the habit. Participating at all means that every day, you have to go find the program, find your current place, and look up whatever new exercises they've decided to introduce that day. Maybe those exercises will happen again two weeks later. Maybe not.
What I want is a set of exercises that I can memorize so that, if it becomes convenient to do some daily exercises during the day, I can do that without having to look up a schedule and then study what exactly I'm supposed to be doing. Working through the entire program left me completely unable to even repeat the same program.
I just can't understand where they got the idea that you need to be enticed into doing something most people consider unpleasant by imposing a lot of mandatory busywork every time you do decide to get on with it.
For Burt everyone they don’t need to count calories, they just need to knockout a few calorie dense things and the weight comes off.
I also don’t work legs super seriously, I have 2x75lb dumbells I use for squats and deadlifts, I could do more if I had heavier weights but that’s not a priority.
(This also avoids the stress on your elbows that can happen from the bottom of the rep if not controlled well.)
If you're quite far off starting with bodyweight inverted rows and working up in reps will train your arms and elbows in a very similar way from an easier position.
Anything "partial" gets a bad rep from people ego lifting with weights but it can be a legitimate way to work up to calisthenics exercises and saves fiddling around with bands
Moving fast is also a good way to increase intensity without increasing weight (you can clean less than you can deadlift, for example). The training effect is slightly different, but probably more useful for the average person tbh.
[0] https://www.health.harvard.edu/staying-healthy/the-ideal-str...
Everything I’ve seen indicates it’s a “nice to have” if one has unlimited time but if you’ve only got an hour a day or whatever for a workout you’re better off spending it all on resistance training.
>if you’ve only got an hour a day or whatever for a workout you’re better off spending it all on resistance training.
The health benefits of resistance training plateau around 90-120 minutes per week. And don't forget about cardio, which is arguably more important for reducing disease risk. I would guess that maintaining flexibility helps reduce risk of injury and mortality from falling, which becomes increasingly likely as you get older. But there's not much evidence that increasing flexibility beyond a normal functioning range has any ancillary benefits.
For a long time I had been doing greyskull LP but kept progressing and getting injured and then having to reset.
I've been following my own app now and am loving life and sharing it with friends.
Find what works for you but by all means, lift!
I'm in my better shape in the last 30 years, maybe in my entire life. The most surprising thing is how simple, cheap and little time consuming it's been. Compared to gym subscription, the swimming pool, rubber mat and couple of kettlebells are spare change.
TBH, gyms have lower prices now over here. You can find a decent subscription for 30€/month, half of what used to be. But they're overcrowded. For me the main factor is time. I end up wasting a lot of time waiting for a free spot or shower, changing clothes, etc. Training at home is much simpler. Combined with a couple of days out swimming or running, a better solution, for me anyway.
Edit: between my previous comment and this one, I've completed my daily home routine :-)
[1] https://www.researchgate.net/publication/244936612_Challengi...
Yikes, didn't realize that the 2009 stand included a few really silly things like that. Yes, the 2026 stand is overall pretty decent and doesn't have much objectionable in it.
If you read the linked paper, you will wonder no more.
>Results:
>We synthesized data from 137 systematic reviews (>30,000 participants). Compared with no exercise (control), RT significantly improved muscle strength, size (hypertrophy), power, endurance, contraction velocity, gait speed, balance, and multiple physical function outcomes. Few RT prescription (RTx) variables affected primary adaptations. However, voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2–3 sets, at the beginning of training sessions, and ≥2 sessions/wk. Muscle hypertrophy was enhanced by higher volumes (≥10 sets/wk) and eccentric overload. Power was enhanced by moderate loads (30%–70% one-repetition maximum), low-to-moderate volume (≤24 repetitions⋅sets), Olympic-style weightlifting, and power RT (fast concentric phase). Power RT enhanced physical function. Training to momentary muscle fatigue, equipment type, exercise complexity, set structure, time under tension, blood flow restriction, and periodization did not consistently impact training outcomes.
>Conclusions:
>Healthy adults should perform progressive RT, with variable prescription consistent with our findings, to improve muscle function, size, and physical performance. Muscle strength, hypertrophy, power, and certain components of physical function can be enhanced by manipulating the RT variables highlighted.