Diet and programming for strength training will be similar to muscle gain. The main difference with programming is that you want to be doing fewer reps per exercise. I suggest doing a super set of two exercises, with your focus on one of the two. So a heavy pushing day might have handstand push ups and pull ups, then the next workout you could do one arm rows and dips. The heavy exercise should be up to, say, 6 reps, while the secondary exercise can be in the 10-15 rep range. Honestly, you will still see strength gains up to about 10 reps a set, it just won’t be as pronounced as if you do lower rep sets…however that volume adds up over the course of 3 or 4 sets. It sort of depends on the exercise…but for specific numbers you should just try out your own schemes.
As I said, the tendons need more attention to their recovery, so let me clarify. You don’t necessarily need to train less often; once your tendons fully adapt to an exercise, there’s no reason you can’t do it with greater frequency. But, if it’s an exercise that stresses your tendons a lot, you probably will want to do it no more than twice a week until it becomes more manageable.
For diet I personally feel like just generally try to eat healthy and eat until I’m content. Beyond that, I’m not a nutritionist, but look up the roles of various minerals such as iron, magnesium, calcium, etc. in the human body. Anything that improves oxygen absorption/transport, cellular integrity/production, neural pathways/sheathing, bone or joint integrity, or really anything that relates to the integrity of bones, connective tissue, muscles, nervous system, or any of the functioning of cells will potentially be beneficial, as long as you don’t have a predisposition against that (like, if you already have high iron levels then don’t intake more iron).
That’s a nice site with a lot of information on quite a variety of healthy foods. There’s in depth descriptions about the unique aspects of the nutrient profiles and health benefits of each food, as well as additional information. Also, there’s pages for individual minerals (probably also vitamins) that give some information about it, plus lists the foods from the lists in order of how great of a source they are for that mineral.
If that’s not enough, I would recommend herbal supplementation, because it’s essentially food. For now, research ashwaghandha, korean red ginseng, hydrilla, and hyaluronic acid (not an herbal supplement, but still completely natural and hugely beneficial for the joints). The first two are…shoot I forgot the term for it, but they’re a class of herb that actually improves the efficiency with which your cells react to stress, which potentially has many far-reaching benefits, including but not limited to the efficacy of your training.
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