Thanks for the tips :grin: That foot exercise with the ladder looks like something I should try doing often, although I didn't completely follow how to do it. I don't have one of those ladders, but it's not that hard to simulate without (I assume we're talking about the ones flat on the ground)
One more question I have is how to work the different areas of your biceps (and other muscles), as in lower, middle, upper. I know that there's a difference between normal curls and say preacher curls in which you're working the two heads of the muscle to a different degree, but I haven't heard of working the lower, middle, and upper portions (although I'd assume angle of leverage or something like that would be the controlling factor).
In regards to you only having one rest day a week, that's really hard on your body. For weight training, you should have at least one rest day for every two days of training. Weight training is all about pushing your muscles close to their limit (not completely to your limit of course unless you happen to be maxing out) then allowing them to recover and get stronger. That could honestly be one reason that you don't get the results you're looking for from lifting.
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