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OMEGA Key Principle 1: How to perform your Repetitions and Sets

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OMEGA

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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 to PERFECT your 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.
The 2 second count WILL become second nature in 2-3 weeks, and at first will Drain you Systemically do to you actually using muscle power alone to LIFT. Your CNS, coordination, and mental awareness will get stronger because of the way we lift.

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 5 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
15 REAL reps
Heavier, and challenging , but not to Failure (which means you have 2-3 reps in the tank still when you stop)

3rh Set
10 reps
up the weight to try go to "general failure" which means you still have 1-2 reps in you ,general failure should come via form note excessive weight.)

4th Set
The Heavy Power set , up weight to fail at 7-9 reps, do these reps under full control But to Real Failure

5th 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. do this Set within 20 seconds of the 4th set

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.


PS:
Rest between Sets is 45 Seconds

Rest between Exercises 2 minutes


Edit: more on why 2 seconds:

~ 2 seconds is Guide tool, just to make sure you dont bounce your reps, or cheat excessively. You want the Muscle to do the work, not the joints. This is Stress Strategically applied to cause acute muscle response.

~Phase 1 has a certain Rep and set prescription, Phase 2 has its own as well as does Phase 3.......

~Flexing and contracting the muscle while it bears weight will cause that muscle to actually develop and get bigger and more developed. Some exercises or body parts things will come Easy, while others will take a while.
Chest for example took me maybe 1 YEAR to finally nail consistently.

~ As far as weight: If I guy benches 315 for not so great form, his deltoids, tris, abs, and chest spread the load ( and joints), thus his Chest ( which he is trying to target is Not actually doing much work.

When you do it the OMEGA way its almost ALL chest, and no joints. So not only will the muscle your hitting develop, but you do so in a sustainable manner that you can do for you LIFE. It just happens to also be the best way to get huge.



(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 AGXsports.)
 
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i've been training with this style for a month now.

it works and it works quick!

lagging muscle groups come up FAST.

if you are willing to change your paradigm
and check your ego, you'll be amazed
 
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