Strength

Yoga as physical exercise

Do yoga for balance and hips, not for muscle. Once a week is enough.

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Loaded / progressive stretching

Lift through the full range and delete the stretching session.

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Functional Range Conditioning

Do the end-range holds. Don't pay for the certificate on top of them.

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PNF stretching

Contract, then stretch. You'll get more range than holding the stretch alone.

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Static vs dynamic stretching

Warm up moving. Save the long holds for after you lift.

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Low-load occlusion for hypertrophy

Cuff the arm, lift light, grow the same muscle. Save heavy for strength days.

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Practical BFR

Use cheap knee wraps, not a cuff. Tighten so the limb pumps, never so it goes numb.

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Blood-flow restriction training

Cuff the limb and lift light when your joints won't take heavy.

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5/3/1

Run 5/3/1 as written and don't tinker. The small monthly jumps are the point.

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RPE / RIR autoregulation

Load the bar for the body that showed up today, not for last week's percentage.

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Periodization

Plan the next block in phases. Same total sets, a heavier top single at the end.

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Volume landmarks

Count hard sets per muscle each week. Add one a week until your lifts stall.

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