Test prop before workout

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Hey barton, instead of doing 20 pushups, try doing a harder variation within the rep range of 4-8 for strength, or 8-12 for hypertrophy. Once you have reached the highest amount of reps within the rep range that you prefer, move to an even harder variation. Anything above 15 reps will only work muscular endurance. Also try to get a horizontal pulling exercise (such as inverted rows, which you can do from under a table) in there as you want to keep the balance between pushing and pulling exercises. If you have the time, don’t neglect abs (with leg raise progressions) and lower back (supermans to start off, then move on to hyperextensions on a dip station).

If you’re generally healthy and simply want to improve movement, function and overall fitness, then an FMS or other functional fitness specialist may be a good fit. However, if you’ve recently had surgery or you have a chronic injury or musculoskeletal condition (such as arthritis, scoliosis or osteoporosis), you should first seek the services of a licensed health care professional. If your goals run toward athletic competition and performance, you may benefit from working with a sports medicine practitioner or a certified athletic trainer.

Test prop before workout

test prop before workout


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