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FACTUAL GUIDELINES TO TRAINING
THE FOLLOWING GUIDELINES ARE
FORMULATED BY
THE FACTS RELATING TO TRAINING
This section is presented to give you a formula
for the establishment and assessment of a sound, logical,
and productive training program. These guidelines are such
that they can be implemented regardless of what type of equipment
you may have at your disposal.
1. Perform the minimum number
of sets necessary (one is an excellent and logical place
to start, you can't get more minimal than one and still
do anything) in order to stimulate growth, and disrupt
the recovery system as little as possible. Always make
sure to address the training of the entire bodily unit
in each training session. You should arrange your program
to reflect the use of four to six exercises for the lower
body and six to eight exercises for the upper body. If
you are wise enough to implement a single set approach
your total set count should be twelve or less.
Don't allow yourself to fall into the "magazine workout" trap.
We all read and marvel at the MONSTER men and their workouts
as posted in the monthly tabloids of the physique world,
but consider what you are reading. The "star" pictured
in the article may in fact actually do all this work that
is listed for his workout, but you and I are not this guy.
And, please take into consideration that most if not all
of these workouts that are being trotted out to you as essential,
are being performed by the chemically enhanced, genetically
superior individual, not the average guy.
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2. Select a resistance that
will supply ample stimulus and provide a download that will
serve to trigger growth, as well as allow for full recovery.
This will almost always be represented by a weight of resistance
that will allow for between eight and twelve full and correctly
performed movements.
3. Perform each exercise until you have reached
total download (until you have reached
a point where additional movement of any kind is totally
impossible if proper form is used). Then terminate the set,
but only after you have made absolutely certain that additional
correct movement cannot be generated. When you reach this
point additional attempts will not translate
into more results. At this point in your training, remember "the
rabbit".
WHEN THE RABBIT IS DEAD… QUIT SHOOTING
IT
Once you can perform twelve reps in perfect form, the weight
should be increased by approximately 5% at the next scheduled
workout. When resistance or weight increases are made, they
should be made in the smallest amount available to you. This
will insure two very important factors:
1.
That you do not make
an increase of such a magnitude that you must alter the
form in order to complete the contraction
2.
That
you make a sufficient download of the contractile ability
in order to produce results.
When recording reps, only
record full, correctly performed reps. Do not record
any attempts that were made which did not result in a full
contraction. Also, do not count any movement that was made
at a speed not consistent with the speed of the first rep.
If you must alter the form in order to complete the rep,
then you are altering the fashion in which contraction
was obtained, the amount of contraction available as a
result of the movement, and you will be sending out a false
reading as to future needed resistance increases. Any of
these three items will detract from the progress you would
realize from your efforts, and could in the long run promote
a detraction of exercise application and even result in
injury.
4. Work the largest muscles first proceeding
in an orderly fashion to the smallest muscles, which are worked
last. This will insure that you are taking advantage of both
the indirect effect stimuli available as a result of your training
in the best way possible. It will also insure that energy levels
are optimal when attacking these important 'indirect effect" groups.
It will furthermore insure that smaller groups are not fatigued
which will be a part of the training process where larger more
important groups are concerned.
5. Move as quickly as possible from one exercise to the next.
This will serve to enhance cardiovascular ability and also
allow the fatigue factor from the previous exercise to aid
in the elevation of the intensity factor in the muscles that
follow in the work sequence.
6. Concentrate on flexibility during your training program
by slowing stretching during the first three repetitions of
each set of each exercise. Always strive to move under control)
through the greatest range of motion possible.
7. Never "drop" the weight after
you have lifted it to the fully contracted position of the
movement. Now, we are not talking about dropping the weight
to the floor here, we are referring to the eccentric part or
lowering part of the movement. Concentrate on the lowering
phase of the rep as much or even more than you do during the
lifting portion. This way you afford yourself of the advantages
and results offered by negative resistance. To
go a step further in this regard, never 'hear" the weight
touch when you are using a selectorized training device such
as Nautilus or MedX equipment. This easy smooth return will guarantee
you more progress and actually better form on the next concentric
contraction due to a smooth transition between the two elements,
negative and positive.
8. When in doubt as to the correct speed
of movement, move more slowly NEVER FASTER. While it is possible
to move too slowly, this is almost never the case in actual
application by the trainee. A "faster" mode of training
should only be attempted when such an attempt
will not result
in an increase in the actual speed of any given rep. Simply put… if
you can DON'T, WHEN YOU CAN'T AND
ONLY WHEN YOU CAN'T, SHOULD YOU EVER ATTEMPT TO INCREASE THE
SPEED IN A MOVEMENT.
9. Do everything possible to isolate the
muscle group you are working. If you are engaged in the performance
of an exercise for the front of the thighs (quads) then you should
focus on making the quads do "all" of the work, or it should
at the very least "feel" like they are to you.
10. Never "look ahead" within a workout, rather
do each exercise as if it were the only exercise of the day.
And view each rep as if it were the one single rep that will
generate the results you seek. The rep you just completed is
now on record, it is history, the rep you will do next, is
the future, and no one can predict the future, you only have
the "now" of the current movement. And in the same
vain, never "hold back" on one exercise because you
know that you still have other difficult movements or movements
that you find hard and unpleasant yet to come in the routine.
11. Attempt to increase the number of reps or the amount
of weight used or both at every opportunity. Never sacrifice
form in order to achieve either.
12. Train no more that three times per week,
or on consecutive days. If overtraining should rear it's ugly
head (especially as you become stronger), train less frequently
rather than adding sets or workout days to your program. Additional
training in this respect is "shooting the rabbit" again. If
you have done all you can do, then the rabbit is dead, any
more "shoots' will not make it dead to a greater degree… HOW
DEAD CAN YOU GET? All you will accomplish here is to make the
meat inedible, and the same is true in exercise. All you will
accomplish is to make the results unattainable.
13. Keep accurate records of all training
sessions; the more detailed the better. List date, resistance,
reps completed, over all training time, and any factors of
note for each training session. And above all be consistent
in your record keeping as to what you "allow" to
be recorded from a performance standpoint.
14. Vary the workouts but never split the
workouts in the "conventional" method,
in an attempt to add variety or worse intensity.
15. Never allow yourself to be swayed from the path of logical
application by the results of others. Think for yourself and
compare results only with yourself, and not someone else in
the gym. Remember the role-played in results by genetics. The
only person you can logically compare yourself to in a true
and totally absolute manner is yourself. God only made one
of YOU.
16. Set realistic goals, and then make every attempt to make
them a reality. Then, when you have reached these goals, set
more. And, always keep your goals in sight but just slightly
out of reach.
17. Get ample rest. Remember that training does not produce
results, it only signals the need for change. It is after training
and the rest period that results will occur. Only fully stimulated
muscle and fully recovered muscle can respond in a positive
manner to your training.
18. Eat a balanced diet that is high in carbohydrates, low
in fats, and moderate in protein. Drink plenty of water. This
is the key nutritional element that most of us neglect.
19. Don't fall prey to the use of drugs in
an attempt to "stretch
the genetic envelope". We will discuss this aspect of
training much more fully later, but let it be said and understoo
we all a product of our genetics, and drugs will not turn a
Barney of Mayberry into Mr. Olympia.
20. And finally. . . ALWAYS
APPROACH YOUR TRAINING WITH LOGIC AND UNDERSTANDING. USE YOUR
ABILITY TO REASON, DON'T BECOME "ONE
OF THE HERD" REMEMBER
WHAT THEY SAY .. "IF YOU AIN'T THE LEAD DOG, THE SCENERY
NEVER CHANGES" DARE TO BE DIFFERENT, DARE TO THINK FOR
YOURSELF.
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