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  • Please provide a resistance training workout plan

  • Sources:

    Here are some resistance training workout plans and principles discussed by and other experts on the :

    General Principles

    1. Workout Duration: Aim for 50-60 minutes of hard work, including 10 minutes of warming up. Longer sessions can increase cortisol and impede recovery 1.
    2. Frequency: Train each muscle group directly once per week and indirectly on another day. For example, legs on Monday and some indirect training during a different workout 2.
    3. Compound Movements: Emphasize exercises that involve multiple muscle groups like squats, deadlifts, chin-ups, bench presses, and rows 3.

    Weekly Plan

    • Monday - Legs:

      • Warm-up: 10 minutes
      • Main workout: 50-60 minutes
      • Exercises: Squats, lunges, leg press, hamstring curls
      • Sets: 3-4 sets per exercise

    • Wednesday - Torso:

      • Warm-up: 10 minutes
      • Main workout: 50-60 minutes
      • Exercises: Bench press, shoulder press, rows, pull-ups
      • Sets: 3-4 sets per exercise 4

    • Friday - Upper Body:

      • Warm-up: 10 minutes
      • Main workout: 50-60 minutes
      • Exercises: Incline bench press, lat pull-downs, shoulder raises, bicep curls
      • Sets: 3-4 sets per exercise

    Protocols for Muscle Growth and Strength

    1. Three by Five Protocol:
      • Exercises: 3-5 per workout
      • Sets: 3-5 per exercise
      • Reps: 3-5 per set
      • Rest: 3-5 minutes between sets
      • Frequency: Up to 3-5 times per week for each muscle group, although individualized recovery may limit this 5.

    Efficient Training

    1. Efficient Split Training (Dr. Andy Galpin):

      • Focus on high-intensity work for shorter sessions.
      • Target muscle groups no more than 2-3 times a week to allow for recovery.
      • Mix compound movements with isolation exercises to efficiently hit muscle groups 6.

    2. Recovery and Periodization:

      • Periodize workouts by changing sets, reps, and intensity across weeks and months.
      • Avoid excessive training duration and ensure proper recovery between sessions to avoid injury 2.

    By incorporating these principles and structuring your weekly workouts, you can achieve significant improvements in strength and muscle growth while maintaining overall health and preventing overtraining.

    Thank you for your feedback!
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  • Please provide a 3 day resistance training workout plan for women

  • Sources:

    Here's a 3-day resistance training workout plan tailored for women, based on principles discussed by and experts on the .

    Day 1: Lower Body & HIIT

    Warm-up:

    • 5-10 minutes of light cardio (e.g., brisk walking)

    Main Workout:

    • Squats: 3 sets of 8-12 reps
    • Lunges: 3 sets of 10 reps per leg
    • Deadlifts: 3 sets of 8-12 reps
    • Leg Press: 3 sets of 10-15 reps
    • Calf Raises: 3 sets of 15-20 reps

    HIIT:

    • Sprint on assault bike or rower: 30 seconds all-out effort, followed by 2-3 minutes of recovery. Repeat 4-5 times 1.

    Day 2: Upper Body

    Warm-up:

    • 5-10 minutes of light cardio

    Main Workout:

    • Bench Press: 3 sets of 8-12 reps
    • Bent-over Rows: 3 sets of 8-12 reps
    • Shoulder Press: 3 sets of 10-15 reps
    • Bicep Curls: 3 sets of 12-15 reps
    • Tricep Dips: 3 sets of 10-15 reps
    • Plank: 3 sets of 30-60 seconds hold

    Day 3: Full Body & Core

    Warm-up:

    • 5-10 minutes of dynamic stretching

    Main Workout:

    • Kettlebell Swings: 3 sets of 15-20 reps
    • Thrusters: 3 sets of 10-15 reps
    • Pull-ups or Assisted Pull-ups: 3 sets of 6-8 reps
    • Push-ups: 3 sets of 10-15 reps
    • Russian Twists: 3 sets of 20 reps (10 per side)
    • Dead Bug: 3 sets of 12-15 reps 2.

    Additional Tips:

    1. Recovery: Adjust intensity based on how you feel during your menstrual cycle. Use the "ten-minute rule" to gauge if you should modify your workout if feeling off 3.
    2. Polarized Training: Incorporate both high-intensity and low-intensity sessions for optimal results 1.
    3. Consistency: Focus on compound movements and ensure proper form to avoid injury and maximize gains 4.

    These workouts combine strength training with elements of high-intensity interval training to enhance overall fitness, build muscle, and improve cardiovascular health.

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