Training for strength is the most important and effective exercise that you can do, and virtually everyone, from teenagers to the elderly, can and should engage in it regularly. It’s important for the gaining and maintenance of muscle mass, one of the most underrated factors in health, which maintains insulin sensitivity, prevents heart disease and cancer, and keeps older people from losing muscle mass (sarcopenia) and descending into frailty and dependence.
But it really pays dividends to know something about the topic of weight training and how to do it. Unfortunately, the beginning (and even veteran) weight trainer can get a lot of bad advice, so taking a look at what scientific studies have found about the most effective weight training methods can set the strength trainer on the right path.
Misconceptions and wrong ideas abound in weight training, probably because so many enthusiastic amateurs are involved in it. In this article, I’ll try to clear up some of the misconceptions with a look at at science-based weight training. Continue reading here

day 9 of Pull up training

squat clean

1 x 5, 2 x 3, 3 x 1


7 minutes of Burpees

rest 4 minutes

7 minute AMRAP:

5 Dips

5 thrusters 95/65

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