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  1. #2941
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by stn0404 View Post
    am i right to say if i cannot hit the target for my macro 2 supplemental exercise, i should repeat the macro 2 supp exercise scheme? or i can move to macro 3 supp exercise scheme but do not increase the weight.
    That isn't correct. If you cannot complete the Micro 2 scheme, you'll move onto the Micro 3 scheme the following week, which should be a different scheme. You worry about completing the scheme used in Micro 2 the next time it pops up in the rotation.

    Remember, the schemes are constantly rotating between high, medium, and low reps. So there really isn't a 'Micro 1 scheme' or a 'Micro 2 scheme.'

    Micro 1 - High
    Micro 2 - Medium
    Micro 3 - Low
    Micro 4 - High

    Micro 1 - Medium
    Micro 2 - Low
    Micro 3 - High
    Micro 4 - Medium

    Etc.


    if i just came back from a deload, can i repeat my last workout scheme to get used to weight lifting again before advancing?
    Yes, that's totally fine to do.
    See bold.
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  2. #2942
    Registered User nemor44's Avatar
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    Hi Ryan!

    Just bought your ebook! Still waiting for the questionary and ebook to arrive, but looking forward to it!

    I have never trained following a specific program before, I used to do functional training when I was training MMA, and then always do some complementary work to help with my strength for rock climbing and my endurance for mountaineering, but nothing specific. So this will be my first time, and I'm very excited to start!

    On tuesday I will start with micro 0, since monday is my day off, and then to recover my one arm pull up again!
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  3. #2943
    Author/Trainer 2020Wellness's Avatar
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    Training Tip

    Keep your expectations realistic when it comes to how quickly you should be making strength gains.

    It's not realistic to be able to add weight to the bar every single time you hit the gym. If that were possible, we'd all be bench pressing school buses, squatting houses, and deadlifting dump trucks.

    Clearly, that's not how it goes.
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  4. #2944
    Author/Trainer 2020Wellness's Avatar
    Join Date: Feb 2007
    Location: Minnesota, United States
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    2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000) 2020Wellness has much to be proud of. One of the best! (+20000)
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    As an ectomorph, width is not something that comes easy. When training the back, remember something important: include horizontal and vertical pulling exercises!

    Horizontal Examples - DB Row, Seated Cable Row, Bent BB Row

    Vertical Examples - Pull-up, Chin-up, Pulldowns with multiple grip variations

    I can't remember the last time, in 20 years, that a week of training has passed without me including a minimum of one horizontal and one vertical pull exercise!

    What are your pulls of choice, and just as importantly, why?
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  5. #2945
    Author/Trainer 2020Wellness's Avatar
    Join Date: Feb 2007
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    Something to remember and realize when it comes to progressing in the gym:

    Just remember, you aren't on a deadline to hit new PRs and you have years and years and years of lifting ahead of you, so being smart as you progress is best.

    When you understand that progress is a series of steps forward, standing still, and even steps backward (all resulting in overall forward movement), you can remove that sense of urgency that can hurt you.

    Basically, slow down and realize that every single week should not be about doing more than the previous week. You have time to take pauses and still reach your goals.
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  6. #2946
    Author/Trainer 2020Wellness's Avatar
    Join Date: Feb 2007
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    Keep this information in mind as you venture into the new year:

    You don't have to lift weights in order to lose fat. That's a fact.

    It's also a fact that if you DO lift weights to help you lose fat, you'll look and feel much better once the fat is lost.

    Lifting weights is really a win/win activity and I'm glad to see the overall societal trend is shifting away from pure cardio and moving towards the inclusion of weight training for everyone.
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  7. #2947
    Author/Trainer 2020Wellness's Avatar
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    When Bodyweight Isn't Enough - Three Easy Ways to Add Weight to Dips & Pullups

    Most people start out doing dips and pullups on a machine that takes weight away from their body and gives them assistance. Once they've built enough strength, they move away from the machine and hit the dip bars and pullup bar to do reps with their bodyweight. Using your own bodyweight for dips and pullups is a great goal and you're stronger than average if you make it to that point. However, what comes next? Another level definitely exists!

    The next level involves adding weight to your body so you can progress past your bodyweight. Since there is no machine that instantly adds weight to your body, I'm going to teach you three ways to do it.

    1. The Dip Belt - This is the easiest method and it involves using a belt that wraps around your waist or hangs off of your hips. The belt has a chain connected to it and you thread that chain through weight plates or hang a dumbbell in the chain. Wearing the belt with weight attached to it adds weight to your body and you're ready to go!

    This video illustrates the dip belt method:

    2. The Dumbbell Behind the Knee Method - You won't see many people doing this, but it works very well when you don't have access to a dip belt. Simply grab a dumbbell, make your way to your dip or pullup station, place the handle of the dumbbell against the back of your knee, and bend your leg. Your bent leg will hold the dumbbell in place surprisingly well and you'll have quickly added weight to your body. This method has a limitation, as you can't hold real heavy dumbbells and without a spotter you can only put a dumbbell behind one knee (unless you can float). Regardless, this method will get the job done for most people. I personally recommend switching off which leg is holding the dumbbell with every set to keep things balanced.

    3. Stretching An Anchored Resistance Band - This will definitely be the most rarely seen method. The only person I've ever seen doing it in a gym is myself, to be honest. This method involves anchoring one end of a resistance band with a dumbbell and holding the other end behind your knee or knees like I described with the dumbbell method above. This provides varying resistance throughout each rep. Remember, the higher you lift your body, the more the band will stretch, and the more resistance you'll have to work against. This method is the most involved to set up, gives you the least amount of knowledge on how many pounds you're actually adding to your body, and should be chosen only if methods 1 and 2 above can't be done. Regardless, it does work.

    Here is an example:


    Now, LEVEL UP with any of these three methods!
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