Juan De Garay · video

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Training efficiency at the gym improves by eliminating phone use during workouts to maintain focus and concentration.0:58 To maximize time, alternate between different muscle groups during rest periods instead of waiting between sets, which keeps the body active and prevents cooling.1:26 Prioritize strength development over muscle volume by using heavier weights for fewer repetitions.2:15 Aim for five repetitions to build strength, 10 for muscle volume, and 10 to 20 for endurance; avoid exceeding 20 repetitions per set.2:47 Overcome the inertia of starting a workout by adopting a bias toward action, such as putting on gym clothes while still deciding whether to go.3:55 Consistency requires only one or two sessions per week.4:48 Supplement physical training by eliminating sugar and limiting alcohol intake.4:54

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