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    What Does It Mean to Lift ‘Heavy’? / LifehackerAustralia · Friday, 19 February, 2021 - 21:00 · 5 minutes

Lift heavy to build muscle: that’s advice you’ve probably seen in a million places. But how heavy is “heavy,” and how do you know if your workout qualifies?

There’s no specific number of pounds that will constitute “heavy” for everyone. What’s heavy for a teenage girl picking up a dumbbell for the first time will be a lot less than what’s heavy for a pro strongman. (If you do want to compare your lifts to other people, sites like Symmetric Strength can show where you stand — but please consider these comps as just for fun.)

Training “heavy” is shorthand for resistance training that is in a low-rep range and gets heavier over time. This is the type of training that gets you the biggest gains in strength and muscle size.

Training this way is not the only way to build muscle, but it’s a very effective one. So let’s look at what does and doesn’t count as training heavy.

How many reps are you doing?

Training for strength usually has you doing 1-5 reps in each set. Training for hypertrophy (bigger muscles) is often in the 8-12 range.

The truth is there isn’t much difference in results between the two; getting stronger gives you bigger muscles and getting bigger muscles makes you stronger. I’d say that as long as you’re doing 12 reps or fewer, you’re in an appropriate range to say you are training heavy.

Once you’re doing much more than that — 15, 20, 50 reps — you’re training your muscular endurance more than strength. You can build some strength this way, but it doesn’t really count as training heavy.

Does It Matter How Many Reps You Do When You Work Out?

So, your workout has you doing 4 sets of 5 reps for this exercise, 3 sets of 8 after that, and — oh, thank goodness — only 2 sets of 50 to finish it out. Well, hey, the good news is that these rep numbers aren’t just based on a...

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How hard does the set feel?

OK, let’s say you’re doing squats in sets of 8. That could count, but only if you’re loading the squats enough that it’s hard to do 10 of them.

For some exercises and some goals, you might be aiming for failure — literally, going until you can’t do another rep. An example would be if you’re doing 8 bicep curls and couldn’t manage a ninth.

But you can also get close to failure without quite going there. For example, if you’re doing squats, a set of 8 might be done at a weight that you could squeeze out 10 or 11 reps of if you really pushed yourself. That still counts as heavy training.

What doesn’t count is if you’re doing eight reps of goblet squats with a light dumbbell because it’s the only dumbbell you have, or because you’re intimidated about going up in weight. Heavy lifting is when you’re doing the appropriate rep range with a weight that is challenging within that range .

Are you increasing the weight over time?

The only way to keep the lift challenging as you get stronger is to keep increasing the weight.

To use our goblet squat example, maybe squatting with a 9 kg dumbbell was challenging the first time you tried it. But a week or two later, you can probably do the same eight reps with a 11 kg dumbbell. Before long, it may make more sense to do front squats with a barbell, to make it easier to add more weight. You’re lifting heavy.

But if you kept doing the same sets of 8 squats with the same 9 kg dumbbell, you’re not efficiently challenging yourself to build muscle or strength — you’re just doing an exercise that keeps getting easier. That’s still good for you, because it’s still exercise, but it no longer fits the description of lifting heavy.

Are you resting between sets?

This is where a lot of people go wrong, especially if they’re doing home workouts or are concerned about calorie burn during a workout. We don’t lift heavy for the calorie burn during the workout; we lift heavy to build muscle, and save the cardio for another day.

How Long You Should Rest Between Sets For The Biggest Training Benefits

Rest between sets and exercises has as large an impact on your fitness as the number of sets and reps do. If your breaks are too short, you rob yourself of their benefits, or worse, increase your risk for injury. If they’re too long, you’re not exercising hard enough. The...

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If you’re constantly working to keep your heart rate up, with little to no time to rest between exercises, you aren’t training heavy. More likely, you’re doing circuit training. Crossfit “metcon” WODs often fall into this category, as do many home workout videos that bill themselves as high-intensity interval training (HIIT). They’re usually not real HIIT, but that’s a rant for another time.

If you aren’t resting, that means you aren’t approaching each set of lifts when you’re fresh. Reducing rest times makes the workouts feel harder, but it also means you’ll be working with less weight. That means they usually don’t fit our definition. They might still help you build strength or muscle size, but not nearly as efficiently as lifting heavy.

If you take a few minutes’ rest between exercises, then you’re lifting heavy. A typical range would be 2-4 minutes between exercises that work smaller or fewer muscles (like curls or presses) and 3-5 minutes or more between sets of big compound lifts (like squats or deadlifts). With an appropriate rest time, you’ll be able to properly lift heavy.

The post What Does It Mean to Lift ‘Heavy’? appeared first on Lifehacker Australia .

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    How to Enable Microsoft Edge’s New ‘Kids Mode’ / LifehackerAustralia · Friday, 19 February, 2021 - 18:00 · 2 minutes

Microsoft is testing a new “Kids Mode” for Edge that makes the browser safer for younger users with just a few clicks.

How to Try Out the Upcoming Firefox Redesign Now

Later this year, Mozilla will update Firefox’s desktop design with the new Proton interface. The visual overhaul is expected to include:

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Edge already has several family features, but those settings must be manually set up and apply to all users in a family group. Kids Mode, however, can be turned on or off by the parents and comes with heightened security and content filters built-in, including blocked sites, Bing Safe Search, and family-friendly browser themes.

Kids Mode is still in development, but you can try it out early in the latest Edge Canary build. It will come to the developer build next, then should be available in the stable build sometime in the future. If you download Edge Canary for Kids mode, keep in mind it will install as a separate version of Edge — so if you’re trying to keep your kids away from certain content, you’ll need to make sure they’re using Edge Canary instead of the normal version. It’s also important to note that Edge Canary is full of other unfinished features and settings, which could cause occasional crashes and other errors.

How to enable Kids Mode

Whether you test Edge’s Kids Mode out early or wait for it to come to a more stable version, turning it on is easy: Open the browser, then click the Profile image in the upper-right, and select “Kids Mode.”

With Kids Mode on, Edge will prevent access to a list of pre-determined websites, which can be modified by going to Settings > Family S afety . This menu also includes activity reports and lets you manage all the other profiles and devices used by your family. Bing will also be permanently set to ‘Safe Search’ when the browser is in Kids Mode.

Finally, Kids Mode can be customised with its own kid-friendly browser themes — just click the settings icon from a new tab and click “Custom, and then “Manage” under “Background Image.”

[ The Verge ]

The post How to Enable Microsoft Edge’s New ‘Kids Mode’ appeared first on Lifehacker Australia .

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    How Do I Fix a Glitched Photo Library in macOS? / LifehackerAustralia · Friday, 19 February, 2021 - 14:00 · 7 minutes

You do everything right, yet disaster still strikes. Such is the world of troubleshooting a fussy PC, like when a prompt suggests that it’s fixing your computer but somehow makes a situation worse.

At least, that’s where Lifehacker reader Joanne finds herself today. She recently wrote to Tech 911 with the following question:

This is a long shot but last resort after 19 days of everything I can think of.

I had 31700 photos and 1100 videos on my iMac photo library. Releasing there were some duplicates I downloaded photosweeper, just started the process when photo library crashed. When I reopened library it asked me to rebuild library which I did and now there are only 3409 photos!!!!

I can’t seem to find a masters but do have an originals file which only seems to have photos up until 2016 when I last changed my Mac.

I have tried using finder spotlight which comes back with more than 80000 images and when I try to copy my Mac continues to restart due to error.

I thought I had last backed up my photos to a usb drive in February 2020 but when I try open the file Photos 2020 it come back saying error.

I am a mother of 4 and the majority of the images are of my children and I am pretty desperate to restore my library. Can you offer any help or advice?

Is It Worth Switching From a Mouse to a Pen?

I’ve been a mouse guy for as long as I can remember — never wavering. However, what if you want to ditch your mouse entirely? That’s the question put forth by Lifehacker reader James. He writes:

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When a recovery doesn’t recover

I’m sorry you’re dealing with this, Joanne. This must have been quite the three-week bout of anxiety for you; at least, that’s how I would have felt if I suddenly lost some 27,000+ photographs. To that point, I’ve never experienced this on my Mac, but also all my photos go straight to the cloud to live on someone else’s servers because I don’t trust one hard drive or operating system to preserve my data.

I don’t say that to scold you, but to remind everyone that regularly backing up your critical data (especially photographs you can’t bear to lose) should be a regular part of your digital life. When in doubt, simply remember this: store your files in as many places as you can, because it never hurts to have multiple backups.

Generally, I’d recommend sticking to three locations: Your computer, a cloud service, and some kind of external storage that you control such as a USB hard drive. You don’t have to back up your files to all these places at once every time — perhaps you sync your PC’s photo folder to the cloud, or simply drop every photo you take into cloud storage from your device or PC. Maybe copying your photo archive from your PC to external storage is something you do more sparingly, in case you ever need to restore an older file, but aren’t concerned that you’ll lose everything in your cloud storage.

How Do I Transfer Data When I Switch Out My Laptop’s Hard Drive for an SSD?

Replacing an ancient mechanical drive with a super-speedy solid-state drive is one of the best upgrades you can make to a desktop or laptop computer. Though it won’t turn your 8-year-old HP into a new M1 Mac, you’ll definitely feel and appreciate the difference (especially if you pair it with...

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And speaking of backups, if you find yourself in this predicament with your Mac again, the first thing you should do is make a full, direct copy of your photo library to somewhere else (whether that’s to another folder on your PC or some kind of external storage). That gives you the ability to go back to the way things were right when the issue occurred, in case your troubleshooting happens to make things worse.

While it appears that your troubleshooting has made things worse, I think you still have a few options you can try to restore your photos. First off, have you checked iCloud ? That sounds basic, but if you’ve been backing up your photos from your Mac to Apple’s online storage (ideally automatically), everything in your photo library might still be there.

Before we do anything else, though, let’s back up your existing Photo Library. On the macOS desktop, click on Go in your menu bar and select Home . Pull up your Pictures folder and copy your Photos Library somewhere else — ideally external storage, but even copying it to your desktop should suffice (if you have room).

From there, it’s time to investigate those iCloud photos. Assuming your library is safely stored in the cloud, you can download them all manually (ugh) or you can try having them re-sync to your Mac. Launch your Photos app, and click on Photos > Preferences . Click on iCloud , and make sure “Download Originals to this Mac” is selected.


Though, actually, it might be better to create a brand new photo library instead, just in case. Instead of just launching Photos , hold down the Option key while clicking on the Photos icon. You’ll be given a prompt that looks like this, which you’ll use to create a brand-new library:


Once you’ve done that, go to Photos > Preferences , click on “Use as System Photo Library” under the General tab, and you should then be able to use the iCloud link to download said originals.

If your images aren’t in iCloud, let’s try something else. Assuming you’ve backed up your Photos library, go to the original library’s location in your Pictures folder and Control-click on it. Click on Show Package Contents , and click on the Resources folder. Delete the Recovery folder that should be present , close the Finder window, and relaunch the Photos app. Hopefully, you’ll get either a brand-new recovery process that works, your photos will magically appear, or something useful will be in that folder.

If not, I’d go back to the “create a new photo library” idea I suggested earlier. Once you’ve got that set up, and are sitting in the Photos app, go back to your original Photos library and do the same “Show Package Contents” step as before. This time, try dragging your entire “originals” folder into the Photos app, which should recopy all of your old photos back into your new library.

Do I Need to Replace My Windows 7 Computer Yet?

I never thought I’d hear the phrase “Windows 7″ ever again, but a Lifehacker reader recently reminded me that, yes, some people are still using Microsoft’s end-of-life operating system. It’s not that they wouldn’t want to upgrade, I assume, but some people just can’t; they probably tried, were met with...

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Similarly, I’m not sure what you tried with your backup, but you might want to consider doing the “Show Package Contents” route on that to see if you have any more files in your Originals folder. Or, barring that, try copying that file to your Photos folder, launching Photos while holding down the Option key, and using the “Other Library” command to select that photo library.

Regardless, all of your photos have to be in one of these three locations — buried in your existing library, buried in your backup, or sitting safely on iCloud (or within iCloud’s “Recently Deleted” folder). That, or they’re possibly within Photos’ “ Trash (Photosweeper) “ album, if that exists . You might want to consider relaunching the app (after you’ve done all your backups of your Photo library) and poking around to see if it’ll help you recover anything. I doubt that one, but it’s worth a shot.

Do you have a tech question keeping you up at night? Tired of troubleshooting your Windows or Mac? Looking for advice on apps, browser extensions, or utilities to accomplish a particular task? Let us know! Tell us in the comments below or email .

The post How Do I Fix a Glitched Photo Library in macOS? appeared first on Lifehacker Australia .

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    How to Watch the ‘Allen v. Farrow’ Documentary Series in Australia / LifehackerAustralia · Friday, 19 February, 2021 - 07:01 · 1 minute

Warning: This article deals with the topic of sexual assault and may be triggering to some. If you or someone you love is in need of support, you can reach out to the team at 1800 RESPECT .

Four-part HBO original documentary series Allen v. Farrow is turning a lot of heads at the moment. The production, which is the work of award-winning investigative filmmakers Kirby Dick & Amy Ziering and Amy Herdy, takes a deep look into one of Hollywood’s most notorious stories.

What’s the documentary series about?

In a statement on the news, Binge writes that the documentary covers:

“The accusation of sexual abuse against Woody Allen involving Dylan, his then seven-year-old daughter with Mia Farrow; their subsequent custody trial, the revelation of Allen’s relationship with Farrow’s daughter, Soon-Yi; and the controversial aftermath in the years that followed.”

As the Sydney Morning Herald reports, Allen has long denied the claims and was not charged with any crimes, however, these events have followed the family since.

Where can I watch Allen v Farrow?

Foxtel and Binge are set to fast track the series of episodes to Australian televisions on Monday, February 22nd. If you don’t have a Binge subscription, you can sign up for the streaming service here .

Where to find the Allen v Farrow trailer?

The series is expected to be a raw and likely quite affecting look into a decades-long story, and the media coverage that surrounded it. HBO has released a trailer for the documentary that you can check out below:

While it’s yet to be seen by audiences world-wide, it’s expected this documentary series will gain a lot of attention once it has been released. The production is currently sitting at an 85 per cent rating on Rotten Tomatoes and The Sydney Morning Herald has published an insightful piece on what to expect.

So, mark your calendars, friends. This is one to keep an eye out for.

The post How to Watch the ‘Allen v. Farrow’ Documentary Series in Australia appeared first on Lifehacker Australia .

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    Sennheiser’s Momentum Headphones Are 50% off Today / LifehackerAustralia · Friday, 19 February, 2021 - 06:11 · 2 minutes

Do you need a new pair of headphones and love a bargain? Well, good news, because Amazon are running a sale on Sennheiser’s Momentum True Wireless Headphones , discounting them by an impressive 50% off their RRP – from $499, down to $249.

There’s one catch: you have to be a Prime member to get this deal. However, Amazon does offer a free 30 day trial for Prime, so you can always sign up, buy the headphones and then give your subscription the flick afterwards.

Released back in April of last year, Sennheiser’s Momentums are lightweight wireless earbuds with active noise cancelling and passive noise isolation. As far as in-ear headphones go, they’re one one of the best performing products on the market.

You can get 7 hours of playback from Sennheiser’s Momentum True Wireless earbuds, which can be extended to a total of 28 hours via the charging case. The earbuds offer touchpad controls and a range of customisable playback options that are available via Sennheiser’s Smart Control app.

Dropping almost $500 on any pair of earbuds can feel a bit daunting, but at half off, this is an offer you can’t refuse.

This article has been updated since its original publication.

sennheiser-momentum-headphones-over-ear.jpg?auto=format&fit=fill&q=80&w=1280&nr=20 Image: Sennheiser

Sennheiser’s high end Momentum noise cancelling wireless headphones are also on sale for Prime members . These headphones are currently going for $399, down from $599 – so you’ll save $200 off the RRP.

These over ear Momentum are one of the best sounding headphones currently available on the market. If you consider yourself an audiophile, you won’t be disappointed by these. The quality and clarity of audio playback is incredible, with well performing active noise cancellation to boot. They’re quick to pair via Bluetooth, and maintain a strong connection.

If the Momentums are a bit out of your price range and earbuds aren’t your thing, you can also pick up a pair of Sennheiser’s 450BT noise cancelling wireless headphones for $179, down from $299. The Sennheiser’s 450BT are solid mid-level headphones, and a good bargain for the price. Again, this deal is only available if you’re a Prime member .

There’s also a few deals going for the range of EPOS/Sennheiser gaming headsets. Both the GSP 350 and GSP 550 gaming headsets are on sale. The 350 has had its price slashed by $120 , and is now going for a steal at $99, while the 550 has been reduced by a huge $200 down to $199. Both of these premium headsets come with a Dolby 7.1 surround sound feature, and connect to your PC via USB.

The GSP 601 gaming headset is on sale for $229, so you can save $90 off the RRP. This headset has some impressive noise isolation, and uses a 3.5mm input jack, so you can connect it to your console (including the PS5 and Xbox Series X).

Editor’s note: Descriptions and features are as taken from manufacturer/seller claims and user reviews on Amazon.

The post Sennheiser’s Momentum Headphones Are 50% off Today appeared first on Lifehacker Australia .

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    An Expert’s Guide to Mastering Dirty Talk / LifehackerAustralia · Friday, 19 February, 2021 - 06:07 · 3 minutes

Sex can, at times, be an awkward area for people. That’s normal, and nothing to be embarrassed about. If there are areas you’re curious about but haven’t ever felt brave enough to try – sex toys for example – it can feel daunting at first.

But fear less, folks. Because here at Lifehacker, we want to clue you up with all the tools you need to learn about new areas in a safe and comfortable setting.

Today, I want to chat about dirty talk. Of all the sex topic areas, this can be one of the most intimidating for people because well, you’re using your words.

So, to offer a bit of a soft landing for people diving into this area for the first time I sought out the expertise of Psychosexual and Relationship Therapist, Christine Rafe of Good Vibes Clinic .

Here are her tips on mastering dirty talk.

It doesn’t need to be reserved for the bedroom:

Rafe explained to me that you can experiment using dirty talk in all kinds of settings. It doesn’t need to be when you’re in the bedroom, and it also doesn’t need to be reserved for when you’re in the middle of a sexual encounter.

“Dirty talk is not just for when you’re in the act, you can dirty talk – whether in person or not – at any time [with consent]. Dirty talk that happens long before and long after a sexual encounter helps to fuel the desire for future encounters with that person,” she said.

Make your dirty talk personal:

One of the easiest ways to explore dirty talk, Rafe shared, is by expressing what you like. It’s a great way to build up communication around sex, and it’s also going to sound pretty damn hot.

“Dirty talk is even sexier if it’s about something that you actually know about your own body or experience,” she said.

“Knowing about your own pleasure and arousal, and then verbalising this to your sexual partner will increase your enjoyment and educate them on your unique sexual pleasure.”

Examples like “I love it when” or “it makes me feel X when you Y” are good jumping-off points.

Practise makes perfect – yes, even with dirty talk:

The only way to get better at something is by practising, people. Rafe told me:

“As with any assertive sexual communication, I always encourage my clients to identify things they would like to say, and practice saying them alone – or with a trusted friend or therapist – outside of the moment.

“Talking dirty, particularly for beginners, can feel awkward and clunky because we are not socialised in a world where expressing our sexual desires is learnt or encouraged. By practising, we can desensitise ourselves to any deep-seated shame, embarrassment or awkwardness we associate with the words or actions by repeating the phrase 10 (or more) times. Get comfortable saying things on your own first, and it will come across even more natural in the moment.”

Finally, don’t do anything you’re not into:

Just because you’re experimenting sexually doesn’t mean you need to feel uncomfortable. Remember, you’re there to have a good time.

On this, Rafe stressed that mutual respect has to be present at all times.

“You may have a sexual partner who really wants you to dirty talk as they enjoy it,” she said.

“That’s great, but if you really don’t feel comfortable doing it, and you don’t have an interest in exploring it, kindly express this to the sexual partner. We do not need to be interested in the same things as those we are currently sleeping with. If you don’t feel comfortable but you want to try, use the other tips I’ve mentioned to develop your own dirty language, then put them into practice and see how you go!”

In the end, with any sexual exploration, the name of the game is your enjoyment. So, keep these tips in mind and see how they work for you. Happy chatting!

The post An Expert’s Guide to Mastering Dirty Talk appeared first on Lifehacker Australia .

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    Golden Gaytime and Coco Pops Have Joined Forces for the Ultimate Snack Mash-Ups / LifehackerAustralia · Friday, 19 February, 2021 - 05:43 · 1 minute

In news that will probably brighten up your day considerably, iconic FMCG brands Golden Gaytime and Coco Pops have decided to combine forces and produce a couple of blended treats.

The ice-cream and cereal brands have given birth to a couple of particularly tasty-sounding snack options that I imagine Aussies are about to go wild for.

Those would be: Coco Pops Golden Gaytime flavour cereal and Coco Pops flavoured Golden Gaytime .

Give me a rundown on the Coco Pops x Golden Gaytime pairings

GG-x-CP-Image-4.png?auto=format&fit=fill&q=65&w=1280 Image supplied

Coco Pops and Golden Gaytime; a couple of flavours that likely hold a place in every Australians heart, have met in the middle and are reinventing their well-loved food products with a fresh new twist.

The new take on the classic Coco Pops cereal recipe – Coco Pops Golden Gaytime flavour cereal – will combine those chocolaty bites we’re so familiar with with “golden toffee-vanilla deliciousness,” the team at Streets and Kellogg’s has shared.

And the Coco Pops flavoured Golden Gaytime takes “Coco Pops chocolatey cereal flavoured reduced-fat ice cream” and has topped it with “Coco Pops flavoured biscuit crumbs”.

Tell me that doesn’t sound like a party in your mouth? I’m salivating just thinking about it right now, especially the ice cream.

When can you get your hands on these babies?

While neither of these drool-worthy products is sitting on shelves just yet, you won’t have to wait all that long to enjoy the chocolatey-honeycombey creations.

Coco Pops Golden Gaytime flavour cereal will be hitting supermarkets from 22 February 2021 and Coco Pops flavoured Golden Gaytime ice cream can be found in supermarket freezers from 01 March 2021 and in select convenience stores from 15 March 2021.

If you’d like to read more about our thoughts on popular snacks, check out our write up on assorted KitKat flavours here , and on Domino’s new and very interesting sausage sizzle pizza flavour here .

The post Golden Gaytime and Coco Pops Have Joined Forces for the Ultimate Snack Mash-Ups appeared first on Lifehacker Australia .