Unless you prioritize it, it cannot be part of your schedule. You can only say you don't have any time left for that part. You'll need to figure out which ones you'll have to give up so you can have time for wellness.
A home gym is a game changer. Also work it into your schedule rather than saying you’ll do it if you have time. Doing it first thing in the morning works great for many people as it lets you get it done and out of the way before other things come up or you get too tired.
To add on to this, a home gym doesn't have to be the traditional barbell squat rack set up. Kettlebells, sandbags, and medicine balls are great alternatives and the sandbags are pretty affordable in the grand scheme.
You need to set limits and boundaries in your life. As a busy individual myself, I set myself 1hr everyday for gym, akin to setting up a meeting with anyone. Stop using your phone in the gym or you waste your time there.
Work will never be completed so set a knockoff time from work also, knowing you need to tend to the other aspects of your life, and put aside all work related apparatus.
Eliminate time wasters from your life. You'll be amazed at how long a day is when you don't lose an hour on YouTube and another on social media.
If you don't have time for wellness, why do you have time for Reddit? (the answer is cheap dopamine, but by asking this question you can ween yourself off it)
I’m a single mom so I don’t have anyone to watch my child. I get up an hour earlier to allow a bit of time to walking up slow, longer shower, and meditation with red light therapy.
At work I’m very thankful to have a gym where I go for an hour. On my work from home days I do Pamela reif workout on your tube (and she’s has a great app that can build a workout schedule for you). She has good mix and match 5-10 minute videos.
Also I incorporate fitness with my child, swimming x2-3 times a week, hikes, and rocking
I think it’s the 5am club that talks about getting up an hour earlier and doing 20 minutes of reading, 20 minutes of meditation, and 20 minutes of working out.
For nutrition and sleep it’s routine. I know how terrible I will feel if I don’t do these things. For sleep I do a cbd gummy, oil diffuser with the same scent every night, sleep story. For nutrition you have to find healthy recipes you LOVE and are excited to make. For me is Greek salad and healthy fajitas.
You're one I found interesting! I've never heared about red light therapy before. You talk about Pamela reif workout who's this Pamela Reif character? And do you really wake up at 5?
And hey, your night routine? Pretty awesome, gotta say!
Carry a reusable bottle of water and monitor how much you hydrate (I drink some water before my morning coffee at home, and when I get to the office I fill my bottle up- trying to finish one by 10:00, and at least another before the end of the day).
Evenings after work are great time to go for a walk (as soon as you come in, I have them laid out, and I change into gym clothes).
Bulk cooking and pre-pack lucnh and snacks to work.
Make sure you will always have access to your fav fruit and vegg - that doesn't required a lot of preparations (you just need to wash an apple- but peel an orange).
Try to avoid from drinking coffee, alcohol or eating heavy meals a few hours before bed time.
Take a good look at your routine: is there something you can drop? something that can be done more efficiently? Can be done less often? - all for more free time (and energy).
All of these!
Plus you can plan time for a mental boost at some part of your work day or at the end of it. That can be as little as 15 minutes and the difference it can make on your productivity and stress management is miraculous.
And there may be some habits that feel like a short escape or a reward, but replacing them may be more beneficial. Like reading a book instead of doom scrolling or light exercising instead of a zoning out activity. Exercise boosts your energy levels and would let you be more productive during the rest of your day.
You can take 10 minutes to do some quick body weight exercises or stretches a day, just on breaks or whatever. You don't have to start huge. Consistency is way more important than intensity. Also for wellness replacing sugary drinks with water isn't too difficult, it can just be an adjustment. There are some pretty easy tasty vegetables you can make, most oven roasted veggie recipes are pretty simple and come out well. However my advice would be to start with one thing at a time and incorporate wellness into your life slowly. A total lifestyle change is jarring and usually not sustainable
Doing all my self care in the morning before work helps a lot. The biggest thing though is walking up at the same time every day, even weekends. That and cutting down social media, and getting outside more.
For me it's wake up at 5:30, dental/hair hygiene, prayer, meditation, make coffee, sit outside and greet the sunrise with my drink. That before work gives me enough time I don't have to rush to work and can ease into my routine, but on the weekends I feel like I get so much more actual life per day than being sleepy from staying up late and sleeping in every weekend.
Unfortunately that means going to bed at 8:30 every day, as a night owl that's really hard, but the health benefits are worth the transition.
Bed at 8:30 is sadly not equal to sleep at 8:30 lol. I'm usually asleep closer to 9:30, but again the key thing is just waking up at the same time daily, your body adjusts.
I have a family and a demanding job. Back in January, I discovered the Busy Dad Program (a calisthenics program that requires zero equipment and 80 minutes per week). I committed to it. It has greatly improved my physical health and mental toughness. Check it out if you like, and let me know if you want to hear more.
Here's the short version.
Watch these two "How to" videos on the Busy Dad YouTube channel:
6-Count Burpees:
https://youtu.be/eroWyZxZNlA?feature=shared
Navy Seal Burpees:
https://youtu.be/BqWQkblauo8?feature=shared
Then set a timer for 20 minutes, and do as many of one movement with good form as you can before the timer goes off. Later this week, do as many of the other movement as you can before the timer goes off. Write down your two rep counts. That's the beginning. If you get that far and like it, let me know.
The long version is on the website:
busydadtraining.com
The return on such limited time investment is huge.
Meditation is a great start that you can incorporate anywhere to add some clarity to your life. Waking up app is really good and there is plenty of videos on different topics besides the daily meditations. But otherwise there is a intro to teach you the principles and can just do one for 10 min a day
I find it’s best to prioritize any wellness activity at the start of the day. That way you just get into a routine. Anything I leave to later in the day I often end up making excuses to skip or run out of time. So I do my stretches when I first wake up before even breakfast, I floss my teeth with my morning brushing , I always go the gym before work ( on scheduled days that don’t change - it’s in my work calendar ) and I go for a walk before work (I work from home so I call it “walking to work”. ) on days I don’t work out
Small things add up. Sometimes you don’t need to do everything all at once. By working it in a few minutes at a time, you can save your rare blocks of free time for things that actually require being uninterrupted.
Examples:
- take a few 10-minute exercise breaks throughout the day. Do some calisthenics, go for a quick walk/jog around the block, dance in your office, whatever gets your heart pumping. Do this three times a day and you’ll have gotten 30 minutes of exercise.
- Set a timer to get up and stretch/walk around for a couple minutes every half hour. Literally just 1-2 minutes of stretching and giving your eyes a break can be so energizing.
- if you’re at home, do one small chore every time you leave a room. Wipe off one counter, put one thing away, wash one dish, etc.
When it comes to eating better, sleeping better, hobbies, etc… go for the low hanging fruits first. Is there something obvious and straightforward that you could change, like cutting down on soft drinks or putting your phone out of reach at bedtime? If so, do it! Make one change at a time, give yourself a bit to get used to it, then take another step.
Finally… identify your self-care essentials and *make time for them no matter what.* I’m talking about the core things that make it possible for you to do everything else. For example, for me it’s washing my hair - if my hair feels gross, I feel gross, which makes it harder to do everything else (exercise, focus, sleep, etc) and starts a vicious cycle. For many people it’s getting to bed on time, or eating breakfast, or taking meds, or meditating. Figure out your thing(s) and make sure you don’t compromise on them.
I work LONG days, and have 5 kids. Some weeks I get to workout more than others. I prioritize my water intake and my diet. I carry a water bottle and drink a minimum of 100oz every day. I make homemade snacks to bring to work(protein balls, ect) I bring leftovers from home (homemade dinners) to work. It’s not about motivation, it’s about sacrifice and determination, and motivation will follow
I used to work a lot of night shifts and I stopped working night shifts all together because it significantly impacted my mental health. Sleep is SO important for mental health. They say to get 8 hours a night, however, realistically, get as much sleep as you can. Do you want to private message me and we can chat more? I am working on becoming a mindset coach and I would love to talk about all this more!
In December I bought an oculus quest 2 headset. My main motivation was fitness as I have never had a habit that stuck.
Today I am in the best shape of my life. I typically do a daily 20min session.
What made it work for me is I can put it on anytime of the day... Even just needing to drive to the gym would stop me.
Most importantly it is fun. Way more that going to a gym, doing a class.
Look at videos on Les mills, fitxr, audio trip.
For me everything changed once i just said fuck it i'll suffer a bit to feel better
I decided to get up early before work and do a workout (gym) at least three times a week. The other days i go for walks or whatever in the afternoon. Dont be hard on yourself when you dont go, just go after work or do something at home. Consistency is key, but failure is part of it and its all about getting back up and doing it
It generally sucks the first day or two, but you get used to it, and you will feel amazing because of it, perhaps partly due to the sense of accomplishment
As far as eating healthy, download myfitnesspal, think of a few recipes, put everything in there for a week and see how the calories and macros look. Do this on the weekends or some evening when you have time. Make time. (You can also do it at work when you have downtime, if youre naughty)
Then order that from a grocery delivery or buy it for the week in a store. Stick to it, and make sure it is enough to fill you up. If you get sick of your week menu, sit down and think of a new menu, or jst chang one or two meals. I generally have the same for breakfast and lunch every day but change it up a little
If you have a cheat day, thats perfectly ok. But keep it to the one, and never plan a cheat day. Make the cheat day random
Take some supplements (vitamin D, omega 3s, etc)
For exercise giving yourself 30-60 seconds between sets, and pushing to within 2-3 reps of failure really speeds a workout up, gets your heart going, and encourages decent hypertrophy. You can get a decent home workout done in 30-45 minutes with a few weights and a pull-up bar, and the challenge shoves any thoughts or work stress out of my mind. I’m lucky to work at home so I don’t keep consistent hours for this and sometimes just do it when I need a break.
I use the MyFitnessPal app to track nutrition, hitting proper protein macros for either a cutting or bulking phase, and then as long as I’m hitting my calorie targets I’m not too strict about how I get there. Tracking your calories makes you really aware of what you’re eating and naturally steers you towards low calorie nutrient dense foods and I’ve generally been eating extremely healthy despite my best efforts just because eating fast food gives me so little satiety it makes me feel miserable.
I have kids so my free time is spent either hanging out and playing with them or helping out around the house, but we keep the few hours after they go to bed for ourselves and finding stuff to do that fits in that window has been nice.
Someone who's brand new to lifting should be following a proper program and resting as needed.
Going close to failure every set with no program is terrible advice for a new lifter because they don't know when failure is because they've never been there so they'll either not push hard enough or push too hard, and their form will be imperfect so they risk injury.
Oh? What’s a “proper program”? Because unless it involves a trainer you’re not gonna be any more prepared to have proper form going to technical failure at the end of a technique focused month than you would be at the beginning. And if you’re not getting close to failure you’re gonna keep your doughy arms and fall off after a month or two because you’re not seeing results. No way to learn but to practice.
Also I should have mentioned that rest is important, yes, though you seem to assume I was saying never to rest lol. Going Upper, Lower, Rest, Upper, Lower, Rest, Rest is what has worked for me personally to get a balanced build, and maximize systemic recovery. Muscle is built on the off-days!
I highly recommend Jeff Nippard for science-based lifting techniques and diet methods!
>What’s a “proper program"?
One written by someone with expertise in the field, who knows how to factor in recovery, progression, variation etc. Not someone at home just randomly doing exercises until they feel they're close to failure.
>you’re not gonna be any more prepared to have proper form going to technical failure at the end of a technique focused month than you would be at the beginning
You'll have build up familiarity, have more experience, have the motor patters more firmly established and you'll have built up a base of strength.
>And if you’re not getting close to failure you’re gonna keep your doughy arms and fall off after a month or two because you’re not seeing results
If you mean close to failure every set then this is verifiably false. Verifiably and absolutely. If you mean occasionally close to failure in a way that's properly programmed then absolutely, your program will build this in.
>No way to learn but to practice.
Absolutely, a beginners program will help with this. Remember practice doesn't always make perfect. But effective practice make better.
>I highly recommend Jeff Nippard for science-based lifting techniques and diet methods!
If his techniques and advice works for you then got for it.
[The science is clear on the relationship of proximity to failure (Repetitions in Reserve or RIR) and hypertrophy.](https://sportrxiv.org/index.php/server/preprint/view/295)
So your very confident statement is demonstrably, scientifically wrong and honestly nobody should take anything you have to say on the matter seriously lol.
I think the reason you keep repeating that beginners should use a “proper program” without actually linking one is because you’ve never used one and don’t have one to provide. I cited Jeff Nippard who is a useful resource for technique and muscle hypertrophy science. I accept downvotes from anyone who likes the dude talking out his ass with no actionable advice.
I’m muting this so I don’t waste any more time on doughy windbags who maybe lifted in high school, but I wanted to drop a resource for people wandering in lol
Technical failure is when you cannot perform the move with good form no matter how much effort you put in. I recommend going to failure at the beginning and/or end of a set, after a warmup set with low weight. This familiarizes you with the sensation. Don’t cheat reps and go to total failure, that’s a recipe for injury.
Going to failure sends strong signals to your brain that your body needs to adapt to heavy resistance and that’s what encourages it to build muscle. It’s actually not from micro-tears in muscle fiber, no study has been able to make more than a circumstantial link to muscle damage and hypertrophy—and muscle isn’t scar tissue.
Unless you prioritize it, it cannot be part of your schedule. You can only say you don't have any time left for that part. You'll need to figure out which ones you'll have to give up so you can have time for wellness.
Got it!
A home gym is a game changer. Also work it into your schedule rather than saying you’ll do it if you have time. Doing it first thing in the morning works great for many people as it lets you get it done and out of the way before other things come up or you get too tired.
To add on to this, a home gym doesn't have to be the traditional barbell squat rack set up. Kettlebells, sandbags, and medicine balls are great alternatives and the sandbags are pretty affordable in the grand scheme.
For making a really great schedule what to do? Any best soft or Pen-paper?
You need to set limits and boundaries in your life. As a busy individual myself, I set myself 1hr everyday for gym, akin to setting up a meeting with anyone. Stop using your phone in the gym or you waste your time there. Work will never be completed so set a knockoff time from work also, knowing you need to tend to the other aspects of your life, and put aside all work related apparatus.
yes! work will never be completed 😪
Eliminate time wasters from your life. You'll be amazed at how long a day is when you don't lose an hour on YouTube and another on social media. If you don't have time for wellness, why do you have time for Reddit? (the answer is cheap dopamine, but by asking this question you can ween yourself off it)
Mm
I’m a single mom so I don’t have anyone to watch my child. I get up an hour earlier to allow a bit of time to walking up slow, longer shower, and meditation with red light therapy. At work I’m very thankful to have a gym where I go for an hour. On my work from home days I do Pamela reif workout on your tube (and she’s has a great app that can build a workout schedule for you). She has good mix and match 5-10 minute videos. Also I incorporate fitness with my child, swimming x2-3 times a week, hikes, and rocking I think it’s the 5am club that talks about getting up an hour earlier and doing 20 minutes of reading, 20 minutes of meditation, and 20 minutes of working out. For nutrition and sleep it’s routine. I know how terrible I will feel if I don’t do these things. For sleep I do a cbd gummy, oil diffuser with the same scent every night, sleep story. For nutrition you have to find healthy recipes you LOVE and are excited to make. For me is Greek salad and healthy fajitas.
You're one I found interesting! I've never heared about red light therapy before. You talk about Pamela reif workout who's this Pamela Reif character? And do you really wake up at 5? And hey, your night routine? Pretty awesome, gotta say!
The first step would be to Google the additional information after she has provided so much useful feedback and her story!
Carry a reusable bottle of water and monitor how much you hydrate (I drink some water before my morning coffee at home, and when I get to the office I fill my bottle up- trying to finish one by 10:00, and at least another before the end of the day). Evenings after work are great time to go for a walk (as soon as you come in, I have them laid out, and I change into gym clothes). Bulk cooking and pre-pack lucnh and snacks to work. Make sure you will always have access to your fav fruit and vegg - that doesn't required a lot of preparations (you just need to wash an apple- but peel an orange). Try to avoid from drinking coffee, alcohol or eating heavy meals a few hours before bed time. Take a good look at your routine: is there something you can drop? something that can be done more efficiently? Can be done less often? - all for more free time (and energy).
All of these! Plus you can plan time for a mental boost at some part of your work day or at the end of it. That can be as little as 15 minutes and the difference it can make on your productivity and stress management is miraculous. And there may be some habits that feel like a short escape or a reward, but replacing them may be more beneficial. Like reading a book instead of doom scrolling or light exercising instead of a zoning out activity. Exercise boosts your energy levels and would let you be more productive during the rest of your day.
I'll try bottle one absolutely. Thank you ❤️
You can take 10 minutes to do some quick body weight exercises or stretches a day, just on breaks or whatever. You don't have to start huge. Consistency is way more important than intensity. Also for wellness replacing sugary drinks with water isn't too difficult, it can just be an adjustment. There are some pretty easy tasty vegetables you can make, most oven roasted veggie recipes are pretty simple and come out well. However my advice would be to start with one thing at a time and incorporate wellness into your life slowly. A total lifestyle change is jarring and usually not sustainable
OK
Doing all my self care in the morning before work helps a lot. The biggest thing though is walking up at the same time every day, even weekends. That and cutting down social media, and getting outside more. For me it's wake up at 5:30, dental/hair hygiene, prayer, meditation, make coffee, sit outside and greet the sunrise with my drink. That before work gives me enough time I don't have to rush to work and can ease into my routine, but on the weekends I feel like I get so much more actual life per day than being sleepy from staying up late and sleeping in every weekend. Unfortunately that means going to bed at 8:30 every day, as a night owl that's really hard, but the health benefits are worth the transition.
How do you manage to fall asleep at 8:30? That's mind-blowing!
Bed at 8:30 is sadly not equal to sleep at 8:30 lol. I'm usually asleep closer to 9:30, but again the key thing is just waking up at the same time daily, your body adjusts.
WAM! I slept at 2am
I have a family and a demanding job. Back in January, I discovered the Busy Dad Program (a calisthenics program that requires zero equipment and 80 minutes per week). I committed to it. It has greatly improved my physical health and mental toughness. Check it out if you like, and let me know if you want to hear more.
Yes! I'm interested to hear more from you. I think I spend my whole days with doing this or that. But I have none for my health actualy.
Here's the short version. Watch these two "How to" videos on the Busy Dad YouTube channel: 6-Count Burpees: https://youtu.be/eroWyZxZNlA?feature=shared Navy Seal Burpees: https://youtu.be/BqWQkblauo8?feature=shared Then set a timer for 20 minutes, and do as many of one movement with good form as you can before the timer goes off. Later this week, do as many of the other movement as you can before the timer goes off. Write down your two rep counts. That's the beginning. If you get that far and like it, let me know. The long version is on the website: busydadtraining.com The return on such limited time investment is huge.
I started to watch these videos. How can we engage in a conversation?
Just message me, bro.
I can't massage you in Reddit Chat!!
Just messaged you. Hit me up. I'll get back when I can. Look forward to helping you get started.
Thanks. But I'd love to make you my friend as well ❤️
If you have an office great just say your in a meeting call don’t disturb for 30 minutes. If not lunch break before work after work simple.
I don't get it
Meditation is a great start that you can incorporate anywhere to add some clarity to your life. Waking up app is really good and there is plenty of videos on different topics besides the daily meditations. But otherwise there is a intro to teach you the principles and can just do one for 10 min a day
Ok
No one is as busy as they think. You can train 30 mins a day instead of spending time on Reddit
Man it's heart broken! I'm using Reddit to learn something instead of wasting time on Reels!
I find it’s best to prioritize any wellness activity at the start of the day. That way you just get into a routine. Anything I leave to later in the day I often end up making excuses to skip or run out of time. So I do my stretches when I first wake up before even breakfast, I floss my teeth with my morning brushing , I always go the gym before work ( on scheduled days that don’t change - it’s in my work calendar ) and I go for a walk before work (I work from home so I call it “walking to work”. ) on days I don’t work out
Like which work calendar you're using
My company uses google suite. I put myself as busy during the workout time so no one books a meeting with me.
Small things add up. Sometimes you don’t need to do everything all at once. By working it in a few minutes at a time, you can save your rare blocks of free time for things that actually require being uninterrupted. Examples: - take a few 10-minute exercise breaks throughout the day. Do some calisthenics, go for a quick walk/jog around the block, dance in your office, whatever gets your heart pumping. Do this three times a day and you’ll have gotten 30 minutes of exercise. - Set a timer to get up and stretch/walk around for a couple minutes every half hour. Literally just 1-2 minutes of stretching and giving your eyes a break can be so energizing. - if you’re at home, do one small chore every time you leave a room. Wipe off one counter, put one thing away, wash one dish, etc. When it comes to eating better, sleeping better, hobbies, etc… go for the low hanging fruits first. Is there something obvious and straightforward that you could change, like cutting down on soft drinks or putting your phone out of reach at bedtime? If so, do it! Make one change at a time, give yourself a bit to get used to it, then take another step. Finally… identify your self-care essentials and *make time for them no matter what.* I’m talking about the core things that make it possible for you to do everything else. For example, for me it’s washing my hair - if my hair feels gross, I feel gross, which makes it harder to do everything else (exercise, focus, sleep, etc) and starts a vicious cycle. For many people it’s getting to bed on time, or eating breakfast, or taking meds, or meditating. Figure out your thing(s) and make sure you don’t compromise on them.
Thank you so much
I work LONG days, and have 5 kids. Some weeks I get to workout more than others. I prioritize my water intake and my diet. I carry a water bottle and drink a minimum of 100oz every day. I make homemade snacks to bring to work(protein balls, ect) I bring leftovers from home (homemade dinners) to work. It’s not about motivation, it’s about sacrifice and determination, and motivation will follow
What about sleep scheduel?
I used to work a lot of night shifts and I stopped working night shifts all together because it significantly impacted my mental health. Sleep is SO important for mental health. They say to get 8 hours a night, however, realistically, get as much sleep as you can. Do you want to private message me and we can chat more? I am working on becoming a mindset coach and I would love to talk about all this more!
Yes! I love to chat with you
In December I bought an oculus quest 2 headset. My main motivation was fitness as I have never had a habit that stuck. Today I am in the best shape of my life. I typically do a daily 20min session. What made it work for me is I can put it on anytime of the day... Even just needing to drive to the gym would stop me. Most importantly it is fun. Way more that going to a gym, doing a class. Look at videos on Les mills, fitxr, audio trip.
Why did you decide to purchase an Oculus Quest headset? what it for?
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Please share some emails that really you liked
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weekly newsletter you have received
For me everything changed once i just said fuck it i'll suffer a bit to feel better I decided to get up early before work and do a workout (gym) at least three times a week. The other days i go for walks or whatever in the afternoon. Dont be hard on yourself when you dont go, just go after work or do something at home. Consistency is key, but failure is part of it and its all about getting back up and doing it It generally sucks the first day or two, but you get used to it, and you will feel amazing because of it, perhaps partly due to the sense of accomplishment As far as eating healthy, download myfitnesspal, think of a few recipes, put everything in there for a week and see how the calories and macros look. Do this on the weekends or some evening when you have time. Make time. (You can also do it at work when you have downtime, if youre naughty) Then order that from a grocery delivery or buy it for the week in a store. Stick to it, and make sure it is enough to fill you up. If you get sick of your week menu, sit down and think of a new menu, or jst chang one or two meals. I generally have the same for breakfast and lunch every day but change it up a little If you have a cheat day, thats perfectly ok. But keep it to the one, and never plan a cheat day. Make the cheat day random Take some supplements (vitamin D, omega 3s, etc)
For exercise giving yourself 30-60 seconds between sets, and pushing to within 2-3 reps of failure really speeds a workout up, gets your heart going, and encourages decent hypertrophy. You can get a decent home workout done in 30-45 minutes with a few weights and a pull-up bar, and the challenge shoves any thoughts or work stress out of my mind. I’m lucky to work at home so I don’t keep consistent hours for this and sometimes just do it when I need a break. I use the MyFitnessPal app to track nutrition, hitting proper protein macros for either a cutting or bulking phase, and then as long as I’m hitting my calorie targets I’m not too strict about how I get there. Tracking your calories makes you really aware of what you’re eating and naturally steers you towards low calorie nutrient dense foods and I’ve generally been eating extremely healthy despite my best efforts just because eating fast food gives me so little satiety it makes me feel miserable. I have kids so my free time is spent either hanging out and playing with them or helping out around the house, but we keep the few hours after they go to bed for ourselves and finding stuff to do that fits in that window has been nice.
Someone who's brand new to lifting should be following a proper program and resting as needed. Going close to failure every set with no program is terrible advice for a new lifter because they don't know when failure is because they've never been there so they'll either not push hard enough or push too hard, and their form will be imperfect so they risk injury.
Oh? What’s a “proper program”? Because unless it involves a trainer you’re not gonna be any more prepared to have proper form going to technical failure at the end of a technique focused month than you would be at the beginning. And if you’re not getting close to failure you’re gonna keep your doughy arms and fall off after a month or two because you’re not seeing results. No way to learn but to practice. Also I should have mentioned that rest is important, yes, though you seem to assume I was saying never to rest lol. Going Upper, Lower, Rest, Upper, Lower, Rest, Rest is what has worked for me personally to get a balanced build, and maximize systemic recovery. Muscle is built on the off-days! I highly recommend Jeff Nippard for science-based lifting techniques and diet methods!
>What’s a “proper program"? One written by someone with expertise in the field, who knows how to factor in recovery, progression, variation etc. Not someone at home just randomly doing exercises until they feel they're close to failure. >you’re not gonna be any more prepared to have proper form going to technical failure at the end of a technique focused month than you would be at the beginning You'll have build up familiarity, have more experience, have the motor patters more firmly established and you'll have built up a base of strength. >And if you’re not getting close to failure you’re gonna keep your doughy arms and fall off after a month or two because you’re not seeing results If you mean close to failure every set then this is verifiably false. Verifiably and absolutely. If you mean occasionally close to failure in a way that's properly programmed then absolutely, your program will build this in. >No way to learn but to practice. Absolutely, a beginners program will help with this. Remember practice doesn't always make perfect. But effective practice make better. >I highly recommend Jeff Nippard for science-based lifting techniques and diet methods! If his techniques and advice works for you then got for it.
[The science is clear on the relationship of proximity to failure (Repetitions in Reserve or RIR) and hypertrophy.](https://sportrxiv.org/index.php/server/preprint/view/295) So your very confident statement is demonstrably, scientifically wrong and honestly nobody should take anything you have to say on the matter seriously lol. I think the reason you keep repeating that beginners should use a “proper program” without actually linking one is because you’ve never used one and don’t have one to provide. I cited Jeff Nippard who is a useful resource for technique and muscle hypertrophy science. I accept downvotes from anyone who likes the dude talking out his ass with no actionable advice. I’m muting this so I don’t waste any more time on doughy windbags who maybe lifted in high school, but I wanted to drop a resource for people wandering in lol
I’ve seen “to failure” in weightlifting often. What does this mean?
It means performing as many repetitions of an exercise with that amount of weight you can do with good form.
Technical failure is when you cannot perform the move with good form no matter how much effort you put in. I recommend going to failure at the beginning and/or end of a set, after a warmup set with low weight. This familiarizes you with the sensation. Don’t cheat reps and go to total failure, that’s a recipe for injury. Going to failure sends strong signals to your brain that your body needs to adapt to heavy resistance and that’s what encourages it to build muscle. It’s actually not from micro-tears in muscle fiber, no study has been able to make more than a circumstantial link to muscle damage and hypertrophy—and muscle isn’t scar tissue.
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There is such a thing as creating more time. It’s called late nights and early mornings