Elite Athlete,
The way your perform your reps and set is the Corner Stone of your physique. It literally outweighs the power of Diet, Anabolics, Supplements, and whatever else you do. You must Unlearn what you have learned and learn THE WAY to shred EVERY BIT of muscle building power out of the weights you use.
This is The Intelligent application of Stress Strategically applied For Maximum Growth AND development. You will notice I NEVER prescribe WEIGHT numbers for it is irrelevant and only means to an END, and that end is the PERFECT Reps through Multiple Sets.
This training will force you to use less weight, but even though you may not think your strong in time this training will make you Incredibly Strong and make you look you were made of STONE and also Injury free.
All sets are performed with a rep speed of 2 seconds through the
positive part of the motion and 2 seconds in the negative.
The goal of each REP is PEAK CONTRACTION at the top of the Movement.
If you cant flex the muscles your working you must learn too and sustain that flexion through out the actual Exercise. Be patient it may take 4-5 work outs to start feeling things, till your body start understanding the mechanics of the movement.
Almost all exercise are 4 sets
1st Set
20 REAL reps
( not just for fun) PUMP as much blood as possible into the target muscle Using 4/5ths range of motion it should fatigue you.
"4/5ths" MEANS no lock out at top and no negative that is too deep.
You always wan to do an exercise with some leverage and some chance to really keep constant tension on the muscle being worked. "4/5th range" is applied to all sets and exercises, unless otherwise specified.
2rd Set
12 reps
Heavier, and challenging
3rh Set
8 reps
up the weight to try to FAIL at 7 Reps , failure should come via form not excessive weight.)
4th Set
Reduce poundage by 20% from the 4th set
and then do a set till Failure under the most extreme GOOD form you can summon, literally TEXT book form.
This is magic TIME Athletes
This is what makes you look like a BODYBUILDER made out of Stone this is what sets you apart, THIS is THE Key Set.
You do not have to hit your body with a Hammer to get an Adaptive Growth Response , but rather you need to Encourage it to grow with repeated bouts over time with Text Book Form and Intensity.
.This Video shows near perfect form:
http://www.youtube.com/watch?v=8C6gLySZt00
(you may use this Article for Personal USE BUT please don't disseminate it to ANYONE out side of this forum or EMAIL to anyone, or Fax it. It is Owned by AvaGenX.)
The way your perform your reps and set is the Corner Stone of your physique. It literally outweighs the power of Diet, Anabolics, Supplements, and whatever else you do. You must Unlearn what you have learned and learn THE WAY to shred EVERY BIT of muscle building power out of the weights you use.
This is The Intelligent application of Stress Strategically applied For Maximum Growth AND development. You will notice I NEVER prescribe WEIGHT numbers for it is irrelevant and only means to an END, and that end is the PERFECT Reps through Multiple Sets.
This training will force you to use less weight, but even though you may not think your strong in time this training will make you Incredibly Strong and make you look you were made of STONE and also Injury free.
All sets are performed with a rep speed of 2 seconds through the
positive part of the motion and 2 seconds in the negative.
The goal of each REP is PEAK CONTRACTION at the top of the Movement.
If you cant flex the muscles your working you must learn too and sustain that flexion through out the actual Exercise. Be patient it may take 4-5 work outs to start feeling things, till your body start understanding the mechanics of the movement.
Almost all exercise are 4 sets
1st Set
20 REAL reps
( not just for fun) PUMP as much blood as possible into the target muscle Using 4/5ths range of motion it should fatigue you.
"4/5ths" MEANS no lock out at top and no negative that is too deep.
You always wan to do an exercise with some leverage and some chance to really keep constant tension on the muscle being worked. "4/5th range" is applied to all sets and exercises, unless otherwise specified.
2rd Set
12 reps
Heavier, and challenging
3rh Set
8 reps
up the weight to try to FAIL at 7 Reps , failure should come via form not excessive weight.)
4th Set
Reduce poundage by 20% from the 4th set
and then do a set till Failure under the most extreme GOOD form you can summon, literally TEXT book form.
This is magic TIME Athletes
This is what makes you look like a BODYBUILDER made out of Stone this is what sets you apart, THIS is THE Key Set.
You do not have to hit your body with a Hammer to get an Adaptive Growth Response , but rather you need to Encourage it to grow with repeated bouts over time with Text Book Form and Intensity.
.This Video shows near perfect form:
http://www.youtube.com/watch?v=8C6gLySZt00
(you may use this Article for Personal USE BUT please don't disseminate it to ANYONE out side of this forum or EMAIL to anyone, or Fax it. It is Owned by AvaGenX.)
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