Not to be rude, but that really sounds like B.S. I highly doubt that there is any rigorous science, data, or study to back any of those claims up.
That occurs with 'protein muscle synthesis,' which occurs predictably with traditional strength training (more on that later), and nutrition.
again, no offense, but that is just some anecdotal evidence. I wouldn't put any stock in it.
Great! There are very well established ways of doing that with minimal guessing and frustration, and risk of injury.
OK, again, not to be rude, but that is very unlikely to achieve your own stated goal of getting stronger. Sure, if you are starting from sedentary, or mostly sedentary lifestyle, doing anything will increase your strength, but nothing compare to a routine centered around a barbell, 45 lb. plates, and traditional lifts.
If your goal i to get strong, the load (weights), and volume (sets, reps) that you outline will not achieve your stated goal. You simply will not achieve the physical stress stimuli to make yourself as strong as you would with traditional barbell lifts (squat, deadlift, bench, overhead press, etc.) and rep ranges from 4-10, working in 3-4 sets, at 60-80% of your maximum ability, and then progressively adding weight from workout to workout, or week to week, etc.
I'd say you're wandering into the snake oil/broscience spectrum of the fitness industry, but unfortunately there is a lot of that. Some movement, and resistance training is always better than nothing, BUT if you want to get as strong as you can, get into a barbell focused program. Someone mention Starting Strength, which I think is fine for basic technique explanation I prefer Barbell Medicine.
Free BB Medicine Beginner Program, with supporting explanations of programming, technique, equipment, nutrition, etc:
https://www.barbellmedicine.com/blog...-prescription/
It takes some time to read, and watch all of the info to get started, but well worth it, IMO.
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