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The debate is over! Read on to find out what's right for you and how to get the most out of every session!

Workout routine: 20 minutes of cardio machines, lift, abs, repeat.

Sound familiar?

Does the scale read the same number every week?

You're not alone. The jury is in, adding cardio to your weight lifting workout schedule might not just be counter-productive, it could also be taking away from the progress you've already made.

The good news is, we're here to tell you when cardio is a good idea and even how to do it so as not to lose your gains.

Are you ready?

Here Is A Quick Biology Review

Ask any lifter what he or she takes before they train. Undoubtedly it's some kind of mix that contains caffeine and, more often than not, creatine.

Read more: Cardio After Lifting or Before?

Getting stronger should always be a priority for athletes. Strength is the foundation of athleticism—there's no denying that.

Getting strong is fairly simple. Use compound movements, lift heavy, fuel up and mitigate stress. Yet so many athletes struggle to make progress. They're like a hamster in a wheel. They're working hard but going nowhere.

Here are four reasons why you're not getting stronger.

1. You Keep Switching Gears

Most athletes have no concept of how long it takes to see progress. One month they're trying to add size, and the next month they're trying to get shredded. In short, they're program hopping.

We can certainly make the argument that some training protocols are better than others. But that's not the issue. Truth is, there are plenty of cookie-cutter programs out there, but you would make considerably more progress if you just follow one plan and finish it. Certainly there is value in changing up the stimulus, but doing so too often is not ideal.

The effectiveness of a training program pales in comparison to your ability to consistently put in the work. Focus on one primary goal.

RELATED: Why Random Workouts Won't Produce the Results You Want

2. You Have No Regard For The Basics

Read more: 4 Reasons Why You're Not Getting Stronger

If you train and play sports seriously, stress and strain can lead to lower-back pain. Hoping it will just go away can hurt your performance and cause injury.

But you don't want to get overzealous and do exercises that aggravate the problem. You can perform Back Extensions until the cows come home, but all you're doing is making matters worse.

So what now?

Focus on your deep abdominals. Stiffening your spine and bracing your core are crucial for preventing painful spine motion. A weak and unconditioned core will not sustain heavy loads for very long.

With all this in mind, here are five exercises for lower-back pain.

1. Deadlift

Never sacrifice form to lift or move more load. Movements that begin from there are a recipe for future back pain. To paraphrase Dan John, "Move well, then move often." Check your ego, lighten the load and focus on form.

The Deadlift allows you to exert maximal tension throughout your entire body while you move an appreciable amount of weight. It can bulletproof your entire body if you do it correctly. Technique is key.

2. Suitcase Carry

Read more: Back Savers For Improved Performance: Exercises For Lower Back Pain

You cannot walk through a weight room without seeing at least one person on the Bench Press. It's arguably the most popular free weight exercise. But its long-lost cousin, the Floor Press, seems to have been forgotten.

The Floor Press actually predates the Bench Press. People learned to bench a barbell off the floor before benches were even invented. The exercises are obviously similar. The primary difference is that the Floor Press is performed from, you guessed it, the floor.

Nowadays, the Floor Press is most commonly used by powerlifters and folks who are specifically seeking to improve their Bench Press strength. Besides that, it's practically non-existent.

STACK is here to change your perception of the Floor Press. The exercise is good for more than improving your Bench Press. It is a solid upper-body pressing move that can help you gain strength, size and power. It's also versatile, allowing you to bench with a barbell when no bench is in sight.

We spoke to Rick Scarpulla, owner of Ultimate Advantage Training (Bloomingburg, New York) and an expert on everything to do with the Bench Press, to learn more about the benefits of this exercise.

RELATED: Scarpulla's Guide to a Bigger Bench Press

Read more: Floor Press: The Forgotten Chest Builder

Many entrepreneurs make the same mistake—not eating a proper lunch. However, lunch is one of the most important meals of the day. So, here's a quick look at what should change about your current power lunch, or lack thereof, routine.

1. Eat more protein.

Proteins are of a great importance when it comes to building a strong and healthy body. You can eat meals packed with 
proteins any time you want, but the best time for a lunch like this is right after a workout.

Foods that are high in protein include various kinds of dairy
 products, dark and white meat stripped of fat, eggs, fish, all kinds of beans, grains and every green vegetable imaginable. You can combine many of these
 foods with each other and have a healthy, protein powered lunch which will strengthen your body, and keep your cholesterol and blood pressure in balance.

2. Eat a muscle-building diet.

Read more: #FitFood Power Lunch Tips For Entrepreneurs

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