![]() ![]() You can potentially even do hundreds of reps per set, but unless your specific goal is to do hundreds of reps, there is probably a point of diminishing returns around 100 reps. Unlike training for strength or hypertrophy, which usually involves 1-12 reps per set, lifting for muscular endurance uses exclusively higher reps.įifteen reps per set is the minimum volume for muscular endurance, and 25+ reps is typical. It may sound obvious, but you can’t significantly improve muscular endurance unless you train with enough reps to fatigue Type I muscle fibers. Therefore, your training routine should reflect your goals. Muscular Endurance Rep RangesĪccording to the exercise science principle called specific adaptation to imposed demand, or SAID for short, your body can only adapt to the demands you place upon it. ![]() These adaptations include hypertrophy (growth) of Type I fibers, heightened oxidative metabolism (fat-burning ability) of Type I and Type II fibers, capillarization (formation of new blood vessels to deliver oxygen and nutrients to muscles), and greater mitochondrial density for increased energy production. In contrast, smaller Type I fibers generate less initial power, but can stay active for far longer.īecause muscular endurance exercises typically involve higher rep ranges compared to strength and power training, they target slow-twitch Type I muscle fibers.Īfter 2-4 weeks of muscular endurance training, many beneficial fitness-related adaptations occur in your body. ![]() Larger, stronger Type II fibers are the main movers for powerful, explosive, short-burst, or max strength activities. Your skeletal muscles contain two primary categories of muscle fibers: Type I (known as “slow-twitch”) and Type II (also called “fast-twitch”). The Science of Muscular Endurance Training AdaptationsĪlthough muscular endurance training can tax all three of your body’s energy systems ( ATP-CP, glycolytic-lactate, and aerobic-oxidative), it works primarily by targeting specific muscle groups and fatiguing their long-lasting muscle fibers. The breakdown of form while rucking can occur well before you reach the limit of your aerobic fitness.Īside from pushup tests and other fitness standards, most real-world activities involve other fitness qualities besides just muscular endurance. Rucking overloads your postural muscles, and people who aren’t experienced with rucking often have to stop for safety reasons when their form breaks down. ![]() One such hybrid example is rucking, which is walking or marching with a weighted pack or vest up to one-third of your bodyweight. In other aerobic-dominant activities, though, muscular endurance may be a limiting factor. You’d need to focus on aerobic endurance training.Ī competent marathoner may become a much better runner and lower their injury risk by increasing muscular endurance, but aerobic endurance is the core fitness quality required to finish a marathon in the first place. If you can’t finish a marathon, no amount of muscular endurance training will make it possible. That means the limiting factor was their inadequate aerobic fitness, not a lack of endurance in the muscle fibers of their legs. On the other hand, someone who is unable to finish a marathon can probably still walk shortly after their failed attempt. Increasing your aerobic fitness would be totally irrelevant to doing lots of pushups. Instead, it’s most likely because all the muscle fibers that allow you to perform a pushup finally became exhausted.Īnd to get better at the maximum pushup test, you’d need to practice doing high-rep pushups. If you’re attempting to do as many pushups as possible, when you reach your limit, it’s not because you had to stop and catch your breath. Here’s the technical definition of muscular endurance as a fitness quality: “the ability of muscles to remain active for extended periods of time while resisting or recovering from fatigue.”Īs an illustration, let’s examine the differences between the maximum pushup test (a pure muscular endurance activity) and a marathon. The goal of muscular endurance training is to perform more reps or keep a muscle group active for a longer period of time.
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Select "letter/number" variety ("A10.jpg", "F15.jpg", etc.) have alreadyīeen registered for use in MoonView. Images from the Consolidated Lunar Atlas (CLA) project of the After that, you have to get some images for it. Your first step is to make a directory for MoonView on your hard drive, See the list of future additions to the program.) (At some point, these very basic functions will be expanded ![]() Since it improves the accuracy of the conversion process. You can also "register" more craters this is a good idea, Pixel in the image, and vice versa), so you can toggle overlays ofĬraters and crater names and get a lat/lon readout as you move theĬursor. (that is, MoonView can figure out what lat/lon corresponds to which With MoonView, you identifyĪt least two craters in the image the image is then "registered" In all of these cases, you start with "plain old images" with noĬartographic (selenographic) information. And it should be possible toĪdd just about any lunar image to the program. Project under way to scan the CLA with a flatbed scanner that Really reflect the high quality of the original photos there is a The original purpose of this program was to allow use of theĬonsolidated Lunar Atlas (CLA) images, as well as (possibly)īoth image archives were made using a digital camera, and don't Is still at an early stage, and a long list of other improvements are Registered, eliminating the need for the user to do so.) The program Latitude/longitude under the cursor appears on the status bar, and youĬan measure distances on the image. Once registered, otherĬraters will automatically be shown in their correct locations, the Up an image of the moon (CCD or scanned photo) and "register" it byĬlicking on a few craters and naming them. 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This Post is for Informational Purposes Only ![]() Hot Chocolate: We were told they can also make their hot chocolate dairy-free with one of the dairy-free milk beverages listed above.Depending on the location, they might have coconut, almond, soy, and/or oat milk beverage. Coffee Drinks: Each location offers a selection of dairy-free milk beverages for customizing your coffee drink.Fruit Smoothies: These are fat-free, dairy-free, and made with their fruit sorbets.They can make other dairy-free blends, too! Shakes: Their Espresso and Cold Brew Shakes are popular with their dairy-free chocolate coconut milk gelato, when available.They typically have dairy-free varieties available. Gelato Pops: The stores often make popsicles from their gelato and sorbets.Rumor has it, they’ve had some decadent soy-based, dairy-free flavors like Wedding Cake and Dulce de Leche.Ĭones Notes: Unfortunately, the cones at Pacuigo Gelato do contain dairy, so you’ll want to order your scoops in a cup. The no longer carry it nationwide, but it can still be found in some of their shops. Soy Milk Gelato: This was their first vegan line of creamy gelato.It hasn’t been embraced nationwide yet, but you might spot a flavor at your local shop. Oat Milk Gelato: Paciugo Gelato has been testing dairy-free oat milk gelato at select locations.Most shops carry one or two coconut milk options daily, but the flavor(s) can rotate. On any given day, you might flavors like Pistachio, Chocolate, Mint, Peanut Butter, Toasted Coconut, Amaretto Black Cherry, Raspberry, or others. Coconut Milk Gelato: It might not be on their website, but according to Paciugo Gelato, they have dairy-free, plant-based, coconut milk gelato at all of their shops.Most of their shops have a few sorbet flavors daily. ![]() They come in surprisingly creamy flavors like Cantaloupe, Bellini, Margarita, Pineapple Ginger, and Strawberry. Sorbets: All Paciugo Gelato locations serve sorbets in fruit-forward flavors, which are made with a water base.Their corporate was kind enough to share the this dairy-free and vegan information with us. How to Order Dairy Free at Paciugo Gelato We’re updating this post with all of their current options. But they also make several creamy vegan varieties with coconut milk, soy milk, and even oat milk. Like many gelato shops, they have a solid selection of rich dairy-free sorbettos. Paciugo Gelato has a wide range of dairy-free flavors. ![]() ![]() ![]() We also share information about your use of our website with our social media, advertising and analytics partners. We use cookies to personalize content and ads, provide social media features, and analyze the use of our website. This helps us measure the effectiveness of our marketing campaigns. Microsoft Advertising uses these cookies to anonymously identify user sessions. It also serves behaviorally targeted ads on other websites, similar to most specialized online marketing companies. The Facebook cookie is used by it's parent company Meta to monitor behavior on this website in order to serve targeted ads to its users when they are logged into its services. Google will use this information for the purpose of evaluating your use of the website, compiling reports on website activity for us and providing other services relating to website activity and internet usage. The purpose of Google Analytics is to analyze the traffic on our website. Security (protection against CSRF Cross-Site Request Forgery) Stores login sessions (so that the server knows that this browser is logged into a user account) which cookies were accepted and rejected). Storage of the selection in the cookie banner (i.e. being associated with traffic metrics and page response times. Random ID which serves to improve our technical services by i.e. The armor "will maximize damage done in close-quarters combat while a beefed-up power cell feeds energy into weapon systems to increase projectile velocity," and that the launcher "uses a fabricator to manufacture lightweight, explosive ammunition discs.Server load balancing, geographical distribution and redundancy Submitted by: samuel-ign Reckoner Knight Armor and Chakram Launcher Power on the Kingdom of Amalur: Reckoning demo to unlock the Reckoner Knight Armor and a Chakram Launcher weapon in Mass Effect 3. Your Paragon/Renegade points will bump your Mass Effect 3 Reputation meter up about one quarter.If you import a Level 30 Shepard, you will have 1 point automatically placed for you in one Power, and 59 available to place at your whim. You will get Squad Points to upgrade your Powers based on your imported level.Your Squad Members will also start at the same level.Your level from Mass Effect 2 will carry over to Mass Effect 3.Here are the bonuses you can get from importing a Mass Effect 2 save file. Submitted by: samuel-ign Imported Character Bonuses It involves Blasto, the Hanar Spectre with his Elcor partner. On the Presidium Commons section of the Citadel, head to the Apartments area and, in the hallway, you can activate a movie advertisement on the wall. This is followed by a cheer of the remaining crew, like in the Hoth scene in Star Wars V. On the side-quest where you evacuate some Cerberus scientists, the AA- Turrets fire a path for the evac-shuttle through enemy fighters, then a voice announces, that the first evac-shuttle has sucessfully started. Submitted by: samuel-ign Star Wars: The Empire Strikes Back Reference ![]() The lifebar for a Phantom will simply be renamed "Jack" and she will say "I will destroy you!" If you don't rescue Jack in Grissom Academy: Emergency Evacuation before Priority: Citadel 2 she will appear as a Phantom in Priority: Cerberus Headquarters. You must import a Mass Effect 2 save with Jack alive for this Easter Egg. Submitted by: samuel-ign Jack as a Phantom In Priority: Cerberus Headquarters as you fight through the Reaper Heart/Brain room you'll come across a number of Cerberus Nemesis and a Geth named "Legion Assassin" that has the same appearance as Legion. You must import a Mass Effect 2 save in which you turned Legion over to Cerberus. ![]() ![]() ![]() Had to all-caps this one because it’s probably the biggest one I had to learn. I LEARNED TO STAY CALM, TAKE MY TIME AND PLACE MY SHOTS Figure out which you like.ĭo you like Hcog or Holo? Do you like short zoom scopes or do you prefer a 6x scope? I found that I only like scopes that are no further than 3x. Others can prove to be rather challenging WITH certain scopes. Some of the guns can prove to be rather challenging without scopes. I found that a 4 sensitivity was comfortable for me. If at any point you feel you need to change your sensitivity, just know that it will take getting used to. Always pick the sensitivity you’re comfortable with. ![]() You may have heard this rule while playing games like Destiny. This is a rule that always applies to these type of games. If you did, please consider sharing this on Twitter. So allow me to share how I improved and hopefully you find something useful. And the best way I can help you do this, is by sharing how I improved myself. Whatever the case may be, if you want to be victorious in this game you have to get better. We can talk about the small hitboxes and the high movement speed. We could talk about how the game has bullet speed and isn’t hitscan like some other games you might be use to. If you think you can outcompete opponents using a mouse and keyboard on a controller without the automated aim assist, feel free to try it out and report your findings.ĭo you like aim assist in Apex Legends? Is the feature fair to both PC and console players? Let us know in the comments section below.If you find aiming difficult in Apex Legends, it could be due to a number of reasons. Aim Down Some Destruction in ApexĪim assist is an FPS genre staple, appearing in many games to balance between PC and console gameplay. Since aim assist is stronger on consoles, they get a slight edge over PC controller players. Overall, we highly recommend playing on the PC with a mouse and keyboard and leaving the controller to consoles. Once you’ve set up the controller, you can customize your button layout in the “Settings” menu, and turn off aim assist if you really don’t like the feature. Most PS4, PS5, and Xbox controllers are compatible with PCs and have dedicated Windows control settings to smoothly switch from console to PC gameplay. If you already have a console controller, then we recommend using whatever you currently own. What Controller Should I Use on Apex Legends for PC? Any changes that allow you to auto-lock to targets this way is cheating. There’s no way to trick the game into using aim assist alongside a mouse and keyboard. When you plug in a controller in a PC, the game will turn on aim assist as long as you only play with the controller. However, if you’re a PC player, you can play either with a mouse + keyboard combo or with a controller of your choice. When playing the game on the consoles (PlayStation, Xbox, or Switch), your only option is to plug in a controller. ![]() Can You Play Apex Legends With a Controller? If you’ve set the “Look Sensitivity” to max value (8), simply turn the setting back down to anything lower. For “Advanced Look Controls,” turn on the “Targeting Assistance” setting. If you have changed your controller settings, you can turn aim assist back on again with the same settings. However, if you’re dedicated to learning the game and have excellent coordination and controller settings, you should be able to bridge the gap. With a combination of weaker hardware than PC and aim assist as a genre staple to ensure competitive gameplay, players without aim assist are usually considered disadvantaged. Playing on a console without aim assist initially might cause you to miss some shots that were previously possible. ![]() If you want to re-enable aim assist later, turn the setting to anything other than 8. The highest sensitivity isn’t actually much different than the lower one (7), with the only notable difference being that it completely removes aim assist.
![]() Also include hints and tips for less technical readers. We welcome posts that include suggestions for good self-hosted alternatives to popular online services, how they are better, or how they give back control of your data. Service: Blogger - Alternative: WordPress Service: Google Reader - Alternative: Tiny Tiny RSS Service: Dropbox - Alternative: Nextcloud This points to your Lightsail instance.While you're here, please Read This FirstĪ place to share alternatives to popular online services that can be self-hosted without giving up privacy or locking you into a service you don't control. Here, we reported an ultrahigh-performance lithium metal anode enabled by a 3D CuOCu matrix with LiF-enriched surface (LiFLi matrix) via the synergistic. You can use a subdomain if you want one, for example, On the Advanced DNS tab, click Add New Record.Īdd an A Record to your Lightsail Public IP.On your domain management page in the Nameservers section, choose Namecheap BasicDNS.Give your instance a catchier address by buying a domain at Namecheap This will open 443 so you can connect over IPv4. To enable people including yourself to connect to the instance, go to the Networking tab and add a firewall rule for HTTPS. Please consider supporting us financially. Matrix is supported by organisations and individuals like you who care about the health of the ecosystem. Wait for the status of your instance to change from Pending to Running, then click its name to see further information. is generously hosted by UpCloud Host your homeserver via UpCloud and get a 25 credit. gitignore your secrets.Ĭlick Create Instance. Don’t forget to download your private key and. You can do this by with the SSH key pair manager on the instance creation page. It’s a good idea to create a new per-instance key for use with SSH. Spin up a new Lightsail instance on AWS with Debian as your operating system. You can also contribute to Dendrite today. Here’s how to set up your own homeserver on AWS Lightsail with Dendrite. Dendrite will provide more memory efficiency and reliability out-of-the-box, making it an excellent choice for running on a virtual instance. From chatting with the team, it sounds like next steps will involve adding in encryption via our upcoming matrix-sdk-crypto node bindings - and then looking at ways to transparently embed a homeserver like Dendrite, sharing data as much as possible between RC and Matrix, so Rocket. Author: Sky Bird Date: Dendrite is a second-generation Matrix homeserver written in Go. Dendrite, its second-generation homeserver implementation written in Go, is currently released in beta. 3(d) exhibits the high resolution TEM image of the interface between the dendrite and matrix, indicating the good atomic bonding between the matrix and dendrites, which also ensures good load. Reliable: Implements the Matrix specification as written, using the same test suite as Synapse as well as a brand new Go test suite. Matrix is most widely installed via its Synapse homeserver implementation written in Python 3. Your homeserver can federate with other Matrix servers, giving you a reliable and fault-tolerant means of communication. You can create your own self-hosted Matrix chat for as little as $3.50 USD per month on an AWS Lightsail instance. There are additional details on how to configure Synapse for federation here. Synapse has a variety of config options which can be used to customise its behaviour after installation. We recommend using Docker images or Debian packages from. For this reason, I opted to go with Synapse. The Synapse documentation describes how to install Synapse. ago Based on the feedback I saw on Github, as of July 2021, the developers still don't recommend running Dendrite on production boxes as it's still not feature complete or completely stable. This lets you use Matrix to link together disjoint communities in one place, or create an alternative communication method that works with, but is independent of, communication silos. 2 6 comments Best Add a Comment deleted 1 yr. The specification is production-ready and bridges to tons of silo products like Slack, Gitter, Telegram, Discord, and even Facebook Messenger. Matrix is an open standard for decentralized real-time communication. ![]() ![]() ![]() It delivers them with all the tools they require to run WordPress on their desktop for testing and development definitions. 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