I’ve just started on the beginners routine suggested on the site and I have a couple questions I would like to get answered if possible. The first is about the stretches, the plan says “5 minutes manual stretch (ten 30-second stretches)”. So I was wondering what exactly this meant? I looked at the examples given under “simple manual stretches” and a bunch of techniques are offered. My question is if I have to do all of these and if so am I supposed to do each one ten times for 30 seconds? Or is it a total of 10 30 second stretches between all techniques? I did the down up right left and then rotor stretches twice each for 30 seconds each so I don’t know if that is correct. Also I wanted to know if a 1 on 1 off 1 on schedule is OK or if the 2 on 1 off is better. Last question, I’m not sure if anyone has heard of this but I’m doing the NoFap challenge from reddit. Will this hurt my long term gains?
Thanks in advance guys.