index.md (693B)
1 --- 2 title: training 3 url: t 4 aliases: 5 - training 6 --- 7 high-intensity resistance training 8 9 ## exercises 10 11 1. [pull down](1.png) 12 2. [chest press](2.png) 13 3. [seated row](3.png) 14 4. [overhead press](4.png) 15 5. [leg press](5.png) 16 17 ## execution 18 19 - one set per exercise, 45-90s under load 20 - as slow as possible without stutter or pause 21 - never lose tension, hold for 10s at failure 22 - do not hold breath, keep mouth open 23 - move immediately to next exercise 24 25 ## progression 26 27 - measure in tul (time under load: seconds from start until failure) 28 - increase weight by 5-10% if tul reaches 90s 29 - training once weekly should be sufficient 30 31 <small>(based on body by science by doug mcguff and john little)</small>