The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
A fixed number of reps is essential for building muscle by bodyweight exercises. You apply progressive overload by decreasing the time to complete your exercises. For example letâs say you do 100 push-ups in 20 minutes today. If you do 100 push-ups in 19 minutes tomorrow, your muscles will grow. Add some other bodyweight exercises such as burpees and pull-ups and you will build an amazing body. I explain how you can do it on this article: