12 Reps – The Breaking Muscle Digest – Vol. 1, Issue 16

Twelve reader favorites from the past week and from the archives, curated to save you time and bring you happiness.

If you don’t see content you love, send your requests to: [email protected]

Featured Article of the Week:

You Don’t Need More Training, You Need More Recovery – In simple terms, if we take T (training) to be one unit for a typical session, then to make the TE (training effect) actually show the benefits of the training, the R (recovery) needs to be at least equal to one.

Reader Favorites:

3 Ways to Build Lean Muscle With Bodyweight Exercise – There are many benefits to bodyweight training including convenience, low cost, and enjoyment.

Why Knee Push Ups Won’t Make You Any Stronger – Physiotherapist Cassie Dionne weighs in.

How and Why You Should Be Performing Hamstring Raises – Hamstring raises on the glute-ham developer (GHD) might be one of the best exercises you are not doing.

Couch Stretch: Small, But Important Ways You’re Doing It Wrong – Tight hips are one of the major obstacles an athlete can have in maximizing power and performance. The couch stretch is a powerful tool to fight that problem.

5 Ways to Push Past a Squat Plateau – It just won’t move. Try as you might, your squat is stuck. And it has been for a while. Let’s get you past that plateau.

Training Through Pain: Salvation Through Suffering – Do you work as hard as you think you do? When you go the gym, are you giving it everything you have or are you just showing up?

How to Make Your Best Progress By Lifting Every Day – I’m sure you’ve been told you need to vary your workouts in order to keep progressing. It’s true, but not in the way a lot of people understand.

Shred-telligent Design: How to Ramp Up Your Major Lifts – Through the programming of ramp-up sets, strength athletes can utilize movement-specific warm ups while not frying their neurological systems in the process.

Function vs. Performance for the 40+ Athlete – Everyone pretty much wants the same thing from training – to look good naked and have this elusive “anywhere” fitness. If you’re over forty, an adjustment in your approach may be required.

How to Get Strongman Strong With the Bent Press – The bent press builds lat strength and the ability to handle massive weights overhead, which aids in other sorts of pressing.

Meditation 101: Why and How to Start a Meditation Practice – Explore the science of the positive physical effects of meditation and get some tips for getting started.

We hope you enjoy these selections – see you next weekend with another installment.

The Breaking Muscle Team

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