Stretching: 30 seconds x3 light, static stretch per muscle group per week.
shivering
Palmer Cooling
beverages (coffee, tea, energy drinks) that heat up your body decreases performance. don't get hot compounds pre exercise. Is this beverage worth it? well it could help performance but not recovery
Physiological sigh
Final rep motivation
Shivering
test: mentally go around your body and activate a muscle isolated, if you can flex it hard, you are able to develop that muscle because upper motor neurons are linked
hypertrophy requires localized contractions but compound movements are more for strength because they have distributed nerve to muscle connections
30-80% of 1 rep max. but you should do to failure or near to failure
for untrained (0-2 years): perform enough sets per group per week
5+ sets are required to Maintain and up to 20 to increase.
10% of sets or workouts should be to failure. having most sets not to failure will lead to more volume
the better can do the contracting test for a muscle, the fewer sets you need to stimulate adaptations
bands, weights, bodyweights, all are good
if you are well trained: you can do more sets (25-30)
explosiveness: move weight as fast as possible. This trains the motor neurons. 60-75% of 1 rep max quickly in a safe way and good form
for hypertrophy: slower can be useful
tool: in between set contractions improve nerve to muscle connection and hypertrophy (and not performance)