General

Resistance Training

“resistance training” - helps build muscles
“weight training” = using free weights and machines
“body weight training” = using body weight
body weight training advantages - no special equipment is needed. also, less prone to injuries
body weight training disadvantages - progressive overload is hard to achieve
weight training advantages - helps build muscle quicker
“progressive overload” - creating an environment which forces the body to adapt
for progressive overload, increasing weights is very very important. this is the best way to build muscles
formula to build muscles = training + nutrition + rest
“hypertrophy” - process of building muscle - we damage the muscle fibres, and our body grows back stronger and more muscle fibres
“compound movements” - work several muscles at once. they are the most effective
for now, compound movements are much better for me than “isolation movements” i.e. movements that target a specific muscle

workouts are split into two categories
they can be done for 4 days in a week, alternating between each other
how much break to take -
- 30 seconds between warmup sets
- 1.5 min between sets
- 3 mins between exercises
remember - we increase reps for “endurance” and increase weights for “strength”
increasing weight is the right technique for hypertrophy
“warmup” - lowers risk of injury and activates muscles before exercise
we do 2 warmup sets per exercise - empty barbell, and then 0.5 times of first actual set

“flexibility” - moving a joint through full range of its motion
static stretching != warmup - warmup is done using light weights
mistake 1 - a stretch should be never be done beyond 60 seconds
mistake 2 - do not hold your breath when stretching
“static stretching” - bringing muscles to their peak position and holding them there for 15-30 seconds. should be done post-workout
“dynamic stretching” - moving through a range of motion repeatedly. should be done pre-workout