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You can use a LAMP (Linux, Apache, MySQL, and PHP) test server on Ubuntu to develop a website on your computer before you upload it to a website host. To build a LAMP test website on your Ubuntu PC, you need to install LAMP and KompoZer, access your LAMP test website through root, edit your test website homepage, edit your test website new pages, and then test your website.

Installing LAMP and KompoZer
After installing LAMP and KompoZer, you can build and test a website in your LAMP test server on your Ubuntu PC. To install LAMP and KompoZer, do the following:

1. Install LAMP according to the instructions in How to Set Up a LAMP Test Server on Ununtu.
   
2. Click System, select Administration, click Synaptic Package Manager, and then enter your password to display the Synaptic Package Manager window.
   
3. In the Quick search field, type kompozer to display its package.
   
4. Select kompozer and then click Apply to install the free KompoZer web-authoring software. Alternatively, you can install Bluefish. However, KompoZer is easier to use.
   

Accessing Your LAMP Test Website Through Root
Accessing your LAMP test website as a root user lets you add and edit HTML files to expand and modify your test website. To access your LAMP test website, do the following:

1. Open Ubuntu, click Applications, select Accessories, and then click Terminal to display its window and a "~$" (tilde dollar-sign) prompt.
   
2. At the flashing cursor immediately after the "~$" prompt, Type sudo nautilus to run Nautilus and display a root - File Browser window.
   
3. Click File System, double-click var, and then double-click www to open it. As shown below, your www folder (your LAMP test website) should initially contain two files: index.html and testing.php.
   

Note: For information about the testing.php file, see How to Set Up a LAMP Test Server on Ununtu.

Editing Your LAMP Test Website Homepage
Edit you LAMP test website home page according your requirements. For example, your homepage should include hyperlinks to other pages in your test website. This simple example has only a homepage and two other pages.

1. Access your test website through your root browser according to the section above.
   
2. Right-click index.html, select Open with, and then click KompoZer to open it and display your initial homepage.
   
3. Type over the first line ("It Works!") with This is Your Test Website Homepage!
   
4. Type over the second line with Here is a link to New Page One. Select (highlight) New Page One, click Link to display a Link Properties window, type http://localhost/newpageone.html into the Link Location field, and then click OK to add the hyperlink and close the window.
   
5. Add a new line and type Here is a link to New Page Two Select (highlight) New Page Two, click Link to display a Link Properties window, type http://localhost/newpagetwo.html into the Link Location field, and then click OK to add the hyperlink and close the window.
   
6. Click File, and then click Save to save your new homepage in your LAMP test website.
   
7. Click File; click Save As to display the Save Page As window; in the Name field, type newpageone.html; and then click Save to create your New Page One in your test website.
   
8. Click File; click Save As to display the Save Page As window; in the Name field, type newpagetwo.html; and then click Save to create your New Page Two in your test website.
   
9. Minimize the KompoZer window to redisplay the root www - File Browser. As shown below, your www folder (your LAMP test website) should now contain four files: index.html, newpageone.html, newpagetwo.html, and testing.php.
   
10. Edit your test website new pages according to the section below.
    

Editing Your LAMP Test Website New Pages
Edit you LAMP test website new pages according your requirements. In each page, you should include links to Home and other pages in your test website. This simple example has only a homepage and two other pages.

1. Redisplay the KompoZer window. Click File, click Open File to display the Open HTML File window, select newpageone.html, and then click Open to display the page in a new KompoZer tab.
   
2. Type over the first line ("This is Your Test Website Homepage!") with New Page One!
   
3. In the second line, type over New Page One with Home. Select (highlight) Home, click Link to display a Link Properties window, type http://localhost/index.html into the Link Location field, and then click OK to edit the hyperlink and close the window.
   
4. Click File, click Open File to display the Open HTML File window, select newpagetwo.html, and then click Open to display the page in a new KompoZer tab.
   
5. Type over the first line ("This is Your Test Website Homepage!") with New Page Two!
   
6. In the second line, type over New Page One with Home. Select (highlight) Home, click Link to display a Link Properties window, type http://localhost/index.html into the Link Location field, and then click OK to edit the hyperlink and close the window.
   
7. In the third line, type over New Page Two with New Page One. Select (highlight) New Page One, click Link to display a Link Properties window, type http://localhost/newpageone.html into the Link Location field, and then click OK to edit the hyperlink and close the window.
   

Testing Your LAMP Test Website
Each time you finish editing any page on your LAMP test website, you should test that page by opening your test website in a web browser, such as Mozilla Firefox. In this simple example, you edited three pages. Therefore, you should test all three pages as follows:

1. Open your web browser, type http://localhost in its address line, and then press Enter to display your LAMP test website homepage.
   
2. Click on the New Page One hyperlink to display your new page one, and then click on the Home hyperlink to display your home page.
   
3. Click on the New Page Two hyperlink to display your new page two, and then click on the Home hyperlink to display your home page.
   
4. Click on the New Page One hyperlink to display your new page one, and then click on the New Page Two hyperlink to display your new page two.
   
5. Click on the New Page One hyperlink to display your new page one, and then click on the New Page Two hyperlink to display your new page two.
   

Note: If any hyperlinks are not working, edit your homepage and new pages according to the sections above.

Intensity or exercises switching whats more effective to build muscle and strength - or is it best to do both?

Lets be honest: When was the last time youve switched up your exercise regimen? Kicked out the old boring bench presses and squats and did something totally different? You dont remember? Well, what if I tell you that the latest study from the University of São Paulo, the University of Tampa and Delboni Auriemo Diagnostic Imaging Sector shows that not switching up your exercises is whats keeping you from making the gains you deserve?

Shocker? Well in that case I highly suggest you read the rest of todays article, before you go back to the drawing board and revamp your training regimen.
The actual purpose of the study, the results of which are soon going to be published in the Journal of Strength and Conditioning Research was...

"to investigate the effects of different combinations of training intensities and exercises selection, as well as the combination of both, on muscle strength and CSA." (Fonseca. 2014)

Base on the authors previous findings (Lamas. 2012; Laurentino. 2012; Wallerstein. 2012), Fonseca et al. hypothesized that muscle hypertrophy would not be affected by the different loading schemes and exercise variation; however, the differences in motor unit recruitment provided by the exercise variation would produce superior gains in muscle strength.

A secondary purpose of the present study was thus to identify if the loading scheme and exercises variation would produce differences in the hypertrophy response of the quadriceps muscle heads.

Figure 1:  Vastus lateralis (VL), vastus medialis (VM), vastus intermedius (VI), and rectus femoris (RF) cross sectional area (mm²) for the constant exercise-constant intensity (CICE), constant intensity-varied exercise (CIVE), varied intensity-constant exercise (VICE), and varied intensity-varied exercise (VIVE) groups, pre- and post-training (Fonseca. 2014)

Speaking of muscle heads, the two letter acronyms in Figure 1 represent vastus lateralis (VL), vastus medialis (VM), vastus intermedius (VI), and rectus femoris (RF) and as you can see the hypertrophy response was affected by the different loading schemes and exercise variation.

Chest	Biceps	Back	Core	Legs	Triceps	Shoulders
Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises.

Based on the caption of Figure 1 you will already have gathered that the study protocol involved 4 different conditions (+ control; not shown in Figure 1).

Table 1: Overview of the Training protocols; CICE= constant intensity and constant exercise, CIVE= constant int. varying exercise, VICE= varying int. and constant ex. VIVE= varying int. and varying ex (Fonseca. 2014).

I would have to waste a thousand words to explain exactly how the exercise regimen differed.

Therefore I decided to simply give you the overview of the 12 training weeks from the original paper in which you can see that there were two parameters Fonseca et al. varied, i.e.

• intensity as in higher reps, lower weight vs. lower reps, higher weight and 
• exercise, i.e. did the subjects to the same stuff all the time or did they switch from one exercise to the next,

And eventually, both of them influenced the training outcome, with varying exercises producing a "more homogeneous muscle hypertrophy response" (Fonseca. 2014). 
References:

• Fonseca, RM, et al. "Changes in exercises are more effective than in loading schemes to improve muscle strength." Journal of Strength and Conditioning Research (2014). Published Ahead of Print.
• Lamas, Leonardo, et al. "Effects of strength and power training on neuromuscular adaptations and jumping movement pattern and performance." The Journal of Strength & Conditioning Research 26.12 (2012): 3335-3344.
• Laurentino, Gilberto Candido, et al. "Strength training with blood flow restriction diminishes myostatin gene expression." Med Sci Sports Exerc 44.3 (2012): 406-412.
• Wallerstein, Lilian França, et al. "Effects of strength and power training on neuromuscular variables in older adults." Journal of aging and physical activity 20.2 (2012): 171-85.