Cardio fitness guidelines
With the cardio fitness guidelines recommending 150-300 minutes moderate intensity and/or 75-150 minutes vigorous intensity weekly, why is it that none of the BBM templates meet this minimum? And how would you program to maximize cardio without interfering with strength and hypertrophy gains?
Is a BF% goal worth chasing?
I have managed to go from 94 kg to 82 kg through diet and exercise. My BMI (24.2) and waist circumference (90 cm) are both below thresholds. My scale says I’m 22% BF. I know it’s not accurate but I’m willing to go with it. From a general health and performance standpoint, is there any benefit in reaching a specific BF %?
Rehabbing DSN Entrapment
What would be your approach to rehabbing/releasing a pinched dorsal scapular nerve and how can I prevent it from happening repeatedly? For additional context, I've pinched it at least 3 times in the last 6 months. Once from doing push-ups, again from doing pull-ups, and most recently from doing strict OHP. Each time I pinch it, it usually takes a few weeks for the pain to subside. It usually feels better during training and I'm still able to do overhead press and other pressing movements. Would you recommend seeing a chiropractor?
Bulk, what do?
As someone who has historically struggled with gaining weight slowly, what are some pragmatic tips for bulking slow and steady? I know the deficit should be quite small, but since I find tracking calories a chore, I often end up overeating by a lot, or not enough to actually gain weight.