Cambridge Primary English Workbook 5 with Digital Access (1 Year)

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If you can take a nap before doing your workouts, do it. Especially if you had little sleep the night before, you’ll feel more energized after the nap. But don’t nap after 5pm or for longer than 30mins. Otherwise you’ll struggle to fall a sleep at night, and get tired again for the next day. Some people start looking for a new program when they fail reps. They think this one must be broken. The ones who get the strongest don’t give up on a program that easily. They also take their technique, nutrition, and sleep more seriously. They consider it part of their training – because it is. The usual advice is to drink 8x8oz or 3 liters of water a day. But this is aimed at the average sedentary joe. You lift weights and sweat. You need to drink more to replace the water lost during workouts. And the warmer the season or place where you lift, the more water you need to drink.

Less Injuries.Your bone density will increase and balance improve. Your joints, spine and the muscles around themwill getstronger. They’ll give them more support and protection. This makes you less likely to get injured and may even eliminate nagging pains. Wait at least one day between two workouts. This gives your body time to recover, get stronger and build muscle to lift heavier next workout. Don’t workout two days in a row – the weight will be harder to lift and you’ll miss reps because your muscles aren’t fully recovered yet. Overhead Press. Trains lifting weights overhead. Strengthens your shoulders and everything under the bar. Hardest lift of all five, you’ll lift the least amount of weighthere. More Fitness. Your heart muscle will get stronger like every other muscle. Daily activities will take less effort because they’ll put less demand on your stronger heart. Your blood pressure and heart rate will decrease. Your cardiovascular fitness will increase. Warming up increases how much you can lift whiledecreasing the risk of injury. The warmup sets raise the temperature of your muscles and lubricateyour joints. They also giveyou form practice before lifting heavy. And they prepare you mentally for the heavy weights to come.Waiting until you’re thirsty is usually too late. Better is to pay attention to the color of your urine. It should be clear through the day (unless you take vitamin B). You’ll pee more at first but your bladder will adapt to drinking more. Plus going to the toilet willstop you from sitting for hours non-stop.

Many people never get to Madcow 5×5. They do StrongLifts 5×5 six months, usually from Januaryto August. Then they quit for the winter. In January they start StrongLifts 5×5 again to regain all the strength and muscle lost. Not what I’d do but if you’re happy, fine. Recovery Soreness Do five worksets of five reps (5×5) on Squats, Bench, Overhead Press and Rows. Deadlift only one workset of five reps (1×5). Warmup with lightweights before your heavy worksets. This is a lot of work. But unless you’re a genetic freak or on drugs, you’re going to have to work hard. In fact, the stronger and more muscular you want to be, the more time and effort you have to put into this. If you don’t, you’ll fail reps… and then your lifts, strength and muscle mass can’t increase. Undertraining. You’re not stressing your body enough to trigger it to get stronger. Example: you’re skipping workouts or exercises. Your lifts can’t increase if you barely do them. The stimulus has to bethere for your body to gainstrength and muscle. This is why more strength is more muscle. The stronger you are, the heavier the weights you can lift, and thus the more muscular you’ll be. Your muscles must grow bigger tolift the heavier weights. It’s therefore not the quantity of exercises you do that matters most. It’s the intensity.This means the warmup calculator in my app is different. It gives you less warmup sets if your work weight is light so you don’t get tired for your work sets. But it givesyou more warmup sets if your work weight is heavy so you don’t end up taking too big jumps. This is more effective. No Failure.Training to failure gets you pumped and sore. Soreness prevents you from training the muscles again the same week. Yet training more frequently triggers more strength and muscle gains. You therefore don’t try to hit failure on StrongLifts 5×5. You try to add weight. Protein is the main muscle building nutrient. Your body uses protein to build new muscle. It also uses proteinto repair damaged muscle tissue after your workouts. You need about 0.82g of protein per pound of body-weight (1.8g/kg). That’s about 126g of protein if you’re 70kg/154lb. The first weeks will feel easy.But the weight will increase fast. Within four weeks you’ll be Squatting 30kg/60lb more, pressing 15kg/30lb more and Deadlifting 30kg/60lb more. Start with the bar and you could be Squatting 100kg/220lb for 5×5 in 12 weeks. That’s more than most people. I usually train between Christmas and New Year. But if your gym changes its opening hours, you can either doyour workout in advance or skip it for once. Again, what you do between Christmas and New Year doesn’t matter. It’s what you do between New Year and Christmas that does.