www

commit 84686be66e8dbd08d8dbb3885388ee59539c83b7
parent d8806abe2eb39836a5d0d19f73ac50387712344d
author: nathanael <nathanael@dalliard.ch>
date:   Sat,  8 Nov 2025 06:49:49 +0000

add training

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diff --git a/content/why/_index.md b/content/why/_index.md
@@ -10,5 +10,8 @@ my money
 [h.e.a.l.](/e/)  
 my ethics
 
+[h.i.t.](/t/)  
+my training
+
 [vegan](/f/)  
 my food
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diff --git a/content/why/training/index.md b/content/why/training/index.md
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+---
+title: training
+url: t
+aliases:
+- training
+---
+high-intensity resistance training
+
+## exercises
+
+1. [pull down](1.png)
+2. [chest press](2.png)
+3. [seated row](3.png)
+4. [overhead press](4.png)
+5. [leg press](5.png)
+
+## execution
+
+- one set per exercise, 45-90s under load
+- as slow as possible without stutter or pause
+- never lose tension, hold for 10s at failure
+- do not hold breath, keep mouth open
+- move immediately to next exercise
+
+## progression
+
+- measure in tul (time under load: seconds from start until failure)
+- increase weight by 5-10% if tul reaches 90s
+- training once weekly should be sufficient
+
+<small>(based on body by science by doug mcguff and john little)</small>