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A Pamela Fortner, NASM Elite Trainer , Fitness, answered. When foam rolling, you should stay on the tender spot for at least 30 seconds or until you feel less tension in that spot. It may take a few sessions with your roller before the adhesion is totally gone, but the tenderness should begin to go away.
Instead, I recommend you to stick with training for no more than 3-4 times per week for no longer than an hour each time. Hereâs a plan I drew up that you guys can follow to get a body like Channing Tatum: Day 1 (Chest + Back + HIIT) Incline press â 4 sets x 8 reps. Wide grip bar dips â 3 sets x 10-12 reps.