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The Type Of Exercise That Lifts Depression - PsyBlog
"Lifting weights and strength training help to reduce depression, a new review of the research finds.
"Strength training can substantially improve people’s symptoms even for those with moderate depression and those who do not train that often.
"In fact, strength training, including weight-lifting, is particularly effective for people who have more severe depression symptoms, the study concluded.
"It also didn’t matter if people ‘bulked up’ or not — there was no link between having more muscle and feeling better.
"The main thing was just to do the workout."

After strength training or weight-lifting, people felt more interested in all activities, in a better mood and it reduced feelings of worthlessness.
depression  psychology  exercise 
18 hours ago by katherinestevens
4 Simple Ways to Get Bigger, Leaner, and Stronger
Follow these four tips for more success building lean muscle and strength in the weight room, then try this workout plan to see the gains you've been missing out on.
exercise  workout  menshealth 
yesterday by geglover
Do This EVERY Morning! (WORKOUT OR NOT) - YouTube
24oz water wake up
1min hang spinal decompress, legs behind and on the floor
1min hang abs, legs in front, hollow core, scapula stability pull down.
mobility  exercise 
4 days ago by caseyajordan12
band pull apart, under grip, high to low, 20-39 reps every day
mobility  exercise 
4 days ago by caseyajordan12
Fuckarounditis — Leangains
# Strength Goals: Intermediate

Within two years of consistent training on a decent routine, the average male should be able to progress to the following levels of strength (1RM):

* Bench press: body weight x 1.2
* Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
* Squat: body weight x 1.6
* Deadlift: body weight x 2

# Strength Goals: Advanced

Under the exact same conditions, 3 out of 4 of the following goals should be reached within five years, along with all of the “intermediate” strength goals:

* Bench press: body weight x 1.5
* Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
* Squat: body weight x 2
* Deadlift: body weight x 2.5


1. Keep track

2. Perform the basic compound movements above and only increase the load on the bar (or the # of reps with the same load). Keep everything else constant.

3. Use the starting strength protocol: 3 sets * 5 reps, 5 minutes rest. Start with a weight you can do 7-8 reps with. When you can complete all 3 sets with good form, increase the load. "All sets are to be performed with maximal effort and movements are only done once a week, 3 days a week". Experienced trainers: use the Reverse Pyramid Training: 1 set of 6-8 reps, second set of 90% of the weight, AMRAP. When you can do 8 reps in the second set, increase the load by 2.5% or 5 lbs. "RPT is very time-efficient. It’s also far superior to anything else I’ve tried for strength/muscle retention/muscle gain during a diet."

4. One movement per muscle group: squats, deadlifts, bench presses, chin-ups, triceps extensions and calf raises

5. Supplements matter less, but if you must -

6. Keep strength and cardio training separate, and "use cardio sparingly on a diet or if your primary goal is strength and muscle gain. A calorie deficit is a recovery deficit. Avoid deficit spending."

8. Skip crunches - "you’ll get plenty of ab work with squats, deadlifts, chin-ups and overhead presses"

13. Avoid equipment crutches (belts, straps, gloves).

16. "Personally, I only warm up for squats, deadlift, bench press and chins." - 1 set of 5 reps @ 40-80% target weight of the first set.

18. Learn good form early.

19. Avoid being spotted as much as possible.

20. Tempo doesn't matter that much.

21, 23 - any other exercise should come AFTER you hit the advanced lifting levels (bench 1.5x body weight etc.)
fitness  strength  training  workout  exercise  howto  start 
4 days ago by dandv

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