Resistance Training Prescription for Muscle Function, Hypertrophy in Health

https://darebee.com/programs/foundation-program.html

It has plenty of good points. But it's a miserable failure at letting you get into shape for the simple reason that it's a 30-day program with approximately 30 unique sets of daily exercises.

And Darebee seems to think of this as a strength! Variety, in their minds, will keep you interested in continuing with the program.

This incredibly misguided approach means that it's almost impossible to keep up the habit. Participating at all means that every day, you have to go find the program, find your current place, and look up whatever new exercises they've decided to introduce that day. Maybe those exercises will happen again two weeks later. Maybe not.

What I want is a set of exercises that I can memorize so that, if it becomes convenient to do some daily exercises during the day, I can do that without having to look up a schedule and then study what exactly I'm supposed to be doing. Working through the entire program left me completely unable to even repeat the same program.

I just can't understand where they got the idea that you need to be enticed into doing something most people consider unpleasant by imposing a lot of mandatory busywork every time you do decide to get on with it.

For Burt everyone they don’t need to count calories, they just need to knockout a few calorie dense things and the weight comes off.

(This also avoids the stress on your elbows that can happen from the bottom of the rep if not controlled well.)

If you're quite far off starting with bodyweight inverted rows and working up in reps will train your arms and elbows in a very similar way from an easier position.

Anything "partial" gets a bad rep from people ego lifting with weights but it can be a legitimate way to work up to calisthenics exercises and saves fiddling around with bands

Moving fast is also a good way to increase intensity without increasing weight (you can clean less than you can deadlift, for example). The training effect is slightly different, but probably more useful for the average person tbh.

>if you’ve only got an hour a day or whatever for a workout you’re better off spending it all on resistance training.

The health benefits of resistance training plateau around 90-120 minutes per week. And don't forget about cardio, which is arguably more important for reducing disease risk. I would guess that maintaining flexibility helps reduce risk of injury and mortality from falling, which becomes increasingly likely as you get older. But there's not much evidence that increasing flexibility beyond a normal functioning range has any ancillary benefits.

TBH, gyms have lower prices now over here. You can find a decent subscription for 30€/month, half of what used to be. But they're overcrowded. For me the main factor is time. I end up wasting a lot of time waiting for a free spot or shower, changing clothes, etc. Training at home is much simpler. Combined with a couple of days out swimming or running, a better solution, for me anyway.

Edit: between my previous comment and this one, I've completed my daily home routine :-)