Hey fit, I have hip dysplasia and it makes running long distances,

>>36497661

>hip dysplasia

Are you a large dog?

donkey kicks

>>36497661
>leg extension and bicycling

What you are doing here is exercise, not training. You see, exercise is performed for the sake of the effect it produces on your body today. Training is the process of moving from one state of physical preparedness to another. The individual workouts that compose the elements of the process are important not in and of themselves, but because their cumulative effect accomplishes a specific definable physical goal. I suggest concentrating on 5 barbell lifts.
Specifically, these lifts are the squat, deadlift, press, bench press, and the power clean. Perform these lifts for 3 sets of 5, and each time you are in the gym, add 5lbs to each lift. You will also need a caloric surplus during your training, and I suggest drinking a large quantity of milk every day.

>>36497661
form an addiction to painkillers

>>36497706
Thanks for the actual response, I'll try these out. Really appreciate it.