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    <title><![CDATA[The ALI9N Blog — training — Coach Gary Kaye]]></title>
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    <description><![CDATA[Every training article from Coach Gary Kaye — training, nutrition and physique transformation, on this topic only.]]></description>
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    <lastBuildDate>Thu, 12 Nov 2026 03:05:21 GMT</lastBuildDate>
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      <title><![CDATA[How to Get Stronger at Pull Ups: A Scientific Approach to Upper Body Mastery]]></title>
      <link>https://ali9n.fit/blog/how-to-get-stronger-at-pull-ups-for-beginners-mwcythcp</link>
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      <description><![CDATA[The pull up is the definitive metric of relative upper body strength. Unlike a lat pulldown, where you move an external load, the pull up requires you to master your own mass. For many beginners, the ...]]></description>
      <pubDate>Thu, 12 Nov 2026 03:05:21 GMT</pubDate>
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      <title><![CDATA[How Many Days a Week Should I Lift Weights for Muscle Growth?]]></title>
      <link>https://ali9n.fit/blog/how-many-days-a-week-should-i-lift-weights-for-muscle-growth-mwb6j3ce</link>
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      <description><![CDATA[The most common mistake people make in the pursuit of hypertrophy is conflating "more work" with "more results." If you are scrolling through social media, you will see influencers training seven days...]]></description>
      <pubDate>Tue, 10 Nov 2026 21:05:41 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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      <title><![CDATA[Master the Muscle Up: A Definitive Muscle Up Progression Guide]]></title>
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      <description><![CDATA[The muscle up is the definitive bridge between basic calisthenics and high-level gymnastics strength. It is not merely a pull-up followed by a dip; it is a complex, explosive movement that requires a ...]]></description>
      <pubDate>Mon, 09 Nov 2026 18:05:26 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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      <title><![CDATA[How to Improve Balance and Coordination for Athletic Performance]]></title>
      <link>https://ali9n.fit/blog/how-to-improve-balance-and-coordination-for-sports-mw2saztu</link>
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      <description><![CDATA[In high-level athletics, the difference between a podium finish and an also-ran is rarely just a matter of raw strength. It is the ability to apply that strength through unstable positions. Whether yo...]]></description>
      <pubDate>Thu, 05 Nov 2026 00:05:19 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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      <title><![CDATA[Clinical Approaches to Exercises for Shoulder Pain and Scapular Stability]]></title>
      <link>https://ali9n.fit/blog/best-exercises-for-shoulder-pain-relief-strength-mvvgol30</link>
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      <description><![CDATA[Shoulder pain is rarely a localized issue. Whether you are a male athlete pushing for a 315-pound bench press or a woman working through the physiological shifts of perimenopause that impact connectiv...]]></description>
      <pubDate>Fri, 30 Oct 2026 21:05:34 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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      <category><![CDATA[exercises for shoulder pain]]></category>
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      <title><![CDATA[How to Increase Deadlift Max Safely: The Science of Maximum Pulling Power]]></title>
      <link>https://ali9n.fit/blog/how-to-increase-deadlift-max-safely-mvt52zyg</link>
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      <description><![CDATA[The deadlift is the ultimate barometer of raw strength. Unlike the squat or bench press, there is no eccentric (lowering) phase to build tension before the lift begins. It is pure concentric force—mov...]]></description>
      <pubDate>Thu, 29 Oct 2026 06:05:19 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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      <title><![CDATA[The Science of Zone 2 Cardio Training for Fat Loss and Mitochondrial Health]]></title>
      <link>https://ali9n.fit/blog/zone-2-cardio-training-fat-loss-health-mvmpm1yo</link>
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      <description><![CDATA[Cardiovascular exercise is often misunderstood as a binary choice: either a grueling sprint that leaves you gasping for air or a leisurely stroll that does little for physiological adaptation. The mos...]]></description>
      <pubDate>Sat, 24 Oct 2026 18:05:37 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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      <title><![CDATA[How to Improve Running Form: A Biomechanical Approach to Efficiency]]></title>
      <link>https://ali9n.fit/blog/how-to-improve-running-form-for-beginners-mvl3qfh1</link>
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      <description><![CDATA[Running is often viewed as a natural movement that requires no instruction. This assumption is why injury rates among recreational runners remain high. Whether you are running for cardiovascular healt...]]></description>
      <pubDate>Fri, 23 Oct 2026 15:05:24 GMT</pubDate>
      <dc:creator><![CDATA[Coach Gary Kaye]]></dc:creator>
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