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If you are getting a full week off every other week, I'd say that you can get at least 2 sessions per week to start. And for the rest of the days where you don't have work, you can at least go for a walk maybe once a week (build up from here)

Hopping on a linear progression is a great idea. GZCL is fine, but it's fairly complex. If you want a simpler program, Greyskull LP is a good option that has worked well for a lot of people.

Sounds like you're having exertion headaches. These happen mostly when you're dehydrated. Water up and they should go completely away!

Hydrate up bud. Also make sure you're warming up properly.

That's a perfectly fine way to do it. You effectively have 8-day "weeks."

If you're able to comfortably do 8 sets of squats in a workout I can almost guarantee you're not pushing yourself hard enough. Like the other poster said, try going to failure and see how many more reps you can get. For building muscle, the most important thing is making sure your sets are within a couple reps of failure, so it would be better for you to make each set harder rather than adding extra sets.

One thing you could try is one set for max reps with your current weight, just to see how far away from your max your current sets are. For best muscle growth, you want to be in the 6-20 rep range, and within ~3 reps of your max for each set. If you are able to do 8 sets in a single workout, my guess is that each set is not hard enough.

When you are young, that is fine. As you age into your 40s+ then you may still need a small amount of overload to fight natural muscle loss due to aging.

The main problem will be you'll need to warm up twice.

It's probably better to get a dedicated workout session in than it is to split it up, but it's definitely better to split it up if not doing so means not working out at all or only doing half the work.

It's more about reps/sets per week than per hour. As long as you're getting each muscle equally close to failure an equal amount of times, the moments of the day/week you do that in barely have any influence.

Just stick to caffeine, especially since you're running a lot.

I don’t think I’d add ephedrine to adderall. They both raise heart rate and blood pressure whether you are used to them or not, and combining them can be super dangerous. Cutting isn’t really worth the risk.

I'd reduce the calories instead so you don't tank your performance due to cramping and dehydration.

This is a place to ask those stupid questions, not to make fun of people for asking them.

It’s probably only going to affect your training and matches if you aren’t recovering properly and are fatigued from lifting when you play football.

There is a thing called the interference effect where training in one capacity results in adaptions that can be disadvantageous for another capacity.

However, the scope of this effect is dubious and misunderstood a lot of the time. For example, people saying that cardio kills your strength gains. Cardio is in fact good for your strength gains and vice versa in most cases.

It's probably more accurate to say that sport require specificity (training that specifically benefits that sport), and that training is fatiguing and you have to be careful how to spend your energy training - therefore training in a non-specific way can be less optimal than training in a specific way.

Rather than pondering it academically, why not put it to the test and think about where you're falling short in your performance. Strength training isn't going to make you more skillful at football, but it might make you faster or more powerful in the long run.

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You likely don't need to do dedicated core exercises to hit your core. Most big compound movements are also partially core exercises, so you're already building muscle there when doing those. But it depends on your goals and where you came from, of course. What are you trying to achieve?

Exactly 8.71 minutes per fortnight 

But actually, it depends. 

No? What does that mean? The only thing moving upwards are your arms.

Without knowing your abilities & limitations, here's a couple basic lower body ones to try:

Dropdowns - https://www.youtube.com/watch?v=bgJZaxgDlJw

Goblet squats, as deep as possible. Holding a dumbbell or other heavy object helps with balance - https://www.youtube.com/shorts/v11kHAdZZC8?feature=share

Mobility drills are best done frequently, so it's better to do a few reps 3 or 4 times a day than a lot of reps once a day, which will just leave you sore.

Flexibility usually comes from mobility, so unless you have a specific flexibility limitation, i'd focus on mobility & strength exercises. Makes sense?

Around 155. That'd put you at about 15%.

Start cutting and find out. Eventually you'll reach a point where you want to stop - for whatever reason - and the weight you're at will be the answer.

You don't need an exact number. Drop down to 165 lbs and then reevaluate whether you want to lose more or not.

You can eat more. It'll just take longer to digest. https://www.sciencedirect.com/science/article/pii/S2666379123005402?via%3Dihub

Hearing from whom?

When you eat, the food is in your body way longer than a couple hours. You'd be fine getting it all in 3 meals.

No, that was just the highest amount they had measured for a long time. More recent research has done it with higher and higher doses and still hasn't found a limit.

I think right now the number sits at 100 grams from a single meal being usable.

Stay at bodyweight until you can hit 3x15 with full depth. They're challenging, indeed.

If you're too weak, try step-ups, as you can use the rear foot to kick off a little as needed.

keep doing them. use as much support as you need and progress by using less until you don't need it any more.

You can start out with regular split squats or lunges to build up some strength. Then you can try the BSS again at some point when you are able.

Absolutely. My dad started boxing in his 60s. He has Parkinson’s and is part of a group that leads boxing classes specifically for people with Parkinson’s. He’s the youngest person there and has also found it very helpful. 

it's well known that after 40, you should shrivel up and die as fast as possible by not doing any exercise at all. None.

If anything, exercising after 40 is MORE important than earlier.

I don't understand the argument against exercising at 40+

I probably wouldn't recommend getting punched in the head repeatedly at 40+, or any age for that matter, but for exercise hitting the bag and what not, if it's something you'd enjoy, it sounds great.

Absolutely. Why wouldn't it be?

A 200 lb man who was 15% bf would have to lose 7 lbs of fat and no muscle to be 12% bf. So let's just say he'd have to get down to 190 lbs to be safe. If that person lost 1 lb of bodyweight per week, it would take 10 weeks.

It's an adaptation period. It happens when going between any new but similar equipment.

5 on one machine is not 5 on another. Inclines aren't the same based on equipment length. Stuff like that.

Just find the settings that emulate the old feel as close as possible and go from there.

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How long can you reliably linearly progress before you need something else?

Depends on the program. Some guys never progress past beginner.

There is no answer. Newbie gains is just a phrase for the fact that the less progress you have made, the easier it is to make progress. If you never put in much effort and thus never make much progress, your "newbie gains" could last forever, as you would perpetually be a beginner. There is also no clear point at which the newbie gains end. It just gets gradually harder and harder to make progress.

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If you're unsure of your form, post a form check video.

It's not a binary right or wrong. Even if you aren't using the most optimal form possible the exercise is likely still beneficial for building strength and size.

No, he needs to be using safety racks for benching and squatting.

If they dump, then yes, there was no way you should have been able to spot him.

But if he was failing, and and he kept pushing but asked for help, even as much as lifting 3-4lbs would have been enough to help him push and rack. One-finger spots on benches aren't that uncommon if people know what they're doing.

No.

It's not appropriate if you're not strong enough to do it and he shouldn't ask you, that's very unfair for you. Spotting is also something that needs skill and most of the time you only need to apply small force to help it up e.g. they're pushing 80kg weight but since they're fatigued they can only manage 75kg - you applying just over 5kg will help the weight up. If you're struggling with that, he is probably lifting far too much weight.

Honestly you spotting him is more dangerous than you not spotting him. Spotting is a skill and requires enough strength to be helpful in a pinch.

At the very least just agree on what specifics you feel comfortable doing and what you can't do.

Lol. No. Not at all. It’s his airway though.

I’ve never heard of kettlebell swings being particularly likely to cause injury. Just start at a light, comfortable weight and progress reasonably - as you would any other lift - and you’ll be perfectly fine. KB swings are a fantastic exercise for building cardio capacity, posterior chain strength, and grip strength.

I think it's a fair heuristic to say that any movement that involves heavy momentum outside of your control is inherently more risky than a static hold or a slow and controlled extension. But loading and your relative strength and how you're responding and programming it is all more important than whether a single movement is good or bad.

Everything in perspective. Is you doing 3x15 swings with a 20lbs kettlebell more or less risky than your average construction worker hauling 50lbs bags of cement up over their shoulders all day?

A good cue is to "stack" your hips, knees, and toes all in line. So think of your hips, knees, and feet being in a straight line. Your feet can be slightly pointed out but you don't want to over exaggerate it. Come down only so far as your butt doesn't raise off the seat or your lower back starts to round. Flexibility may be an issue at first with your ankles, so dont worry too much about the depth of your legs, you just want decent knee flexion (knees slightly going over toes). As flexibility in your ankles improves you can then go deeper and get more knee flexion.

Any video or trainer who spends more time talking about precise foot positioning more than loading and programming should be taken with a grain of salt at best. Injury doesn't happen because your toes were 5 degrees outside of your knees - injuries happen when you do really silly stuff, like ignoring pains that build up over each set, or loading the bar beyond your means, or jerking through reps you have no business trying to shift. Injury happens when someone tries to do something they're simply not strong enough to do.

Injury is also a lot more likely to happen as you get much stronger. When you're starting out the forces involved in shifting weight around simply aren't generally big enough to do a lot of damage unless you're talking about dropping a plate on your head or something ridiculous like that. Nobody is snapping their back by deadlifting 100lbs with bad technique, for example.

It takes a bit of time and practise to figure out the most advantageous biomechanical positions for you. You can experiment with this and work up moderately and incrementally in weight.

Leg press is one of those exercises that brings out the worst ego in people. You'd generally do better to use less weight if it means you can go as deep as you can without letting your back come off the bench. Not because you're going to die if that happens but simply because you want your quads to be the part doing the work. Position your feet in a way that lets you achieve that.

Fully locking your knees out seems both overblown in risk and also not really all that helpful for muscle growth anyway. If it feels psychologically better to stop slightly shy of a full lockout then just do that.