Hi guys, sorry for the late response on that
Here there are the 3 updated schedules for the week 4👇

#WEEK3 Q&A Answers

Here are the most voted questions:

1) I've got a nasty shoulder ache + backache due to wrong pillow size. I am about to change it, but also can anyone tell me if there are any exercises to release the muscle groups. I know deadhangs will help, but any other group of exercises?

P.S. I went to doc and he told me I can do light exercises and has given me NSAIDs and Calcium.

2) Hello, what's up! I have a question:
How to gradually increase pull and push up strength? What's the right technique? For instance, someone workout for some period then achieve number of repetitions in a row, but then they stop in this count. Like, if someone achieves 20 pull ups, after that they stuck with this amount. So, can you give me techniques or some advice for increasing your pull and push up strength and reps without stuck in it.

3)can i train everyday?

Here are the answers👇

1) My opinion cannot replace the one of a doctor, furthermore it is not possible to make an assessment without a first-person visit. If the pain started when you took your a current pillow, then there could be a correlation, if not it seems really strange to me that it is the pillow that is causing your pain.

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2) To gradually increase the repetitions in pull-ups as in all other exercises, there are many techniques. You might, for example, alternate periods of intensification and short periods of relief to try to achieve a specific goal. Or you could try to achieve the same number of pull-ups but with a slight weight. The game is to use a technique until it brings you results, when it stops giving profit, change it!!

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3)Of course you can train every day. Provided that the intensity of the workouts is modified in relation to your load capacity and that you know how to feed yourself adequately

Here's the 3 versions for the week 3
Keep going guys, videos with the execution of the new exercises will come later today??

#WEEK2 Q&A Answers

Here are the most voted questions:

1) I am an absolute beginner and I can hold frog stance and elbow lever positions for approx 10-15 seconds. I have started trying tucked front lever on pull-up bars and I'm not able to keep my back straight, i.e., it doesn't stay parallel to the ground, however my arms are straight and legs are completely tucked. Any tips regarding what I should do to improve the form, or any exercises which I should do before going to tucked front lever?

2) Is training everyday good or bad? Can you explain me, like what to do for strength, endurance or muscle(hypertrophy). By training everyday can you achieve good strength or muscle? Or if I am advanced I can workout everyday, right or not? Can you explain?

Here are the answers?

1) We refer you to a video made some time ago on how to get the front lever

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2) Currently, research has shown that there is not a big difference between doing 3 workouts of 3 hours each in a week, or doing 6 workouts of 1 hour. This is for several reasons:
Muscle recovery capacity is modulated based on our training frequency
The training frequency we can sustain is strictly dependent on our load capacity. Load capacity is a factor that changes with training.
And more important is the amount of volume per week than how it was distributed.
In conclusion, based on your commitments and objectives you can decide whether to train 7/7 or 3/7 as long as the training sessions are organized sensibly.

Weekly Q&A Fridays Are Here!
Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist.
How does it work?
1️⃣ Reply to the Q&A message with your question.
2️⃣ Check out the other questions and react with a ?? to the ones you want answered.
The 3 most liked questions will be answered on Sunday in a dedicated post.
This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

Here's the 3 versions for the week 2
Keep pushing, stay consistent and the results won't be late?