The objective of this chapter is to give you the necessary framework to design an hypertrophy program that works for you. In Part I of this chap- ter I will outline 21 time and result tested training principles for hypertro- phy. Part II will outline sample workout programs that apply those success based principles.
Exercise technique is of paramount importance.
Knowing the best exercise technique for each lift is more important than any loading parameter buy steriods with credit card body-muscles.com, dietary regime, supplement, or psychological tech- nique. Whether you have a perfect diet, get quality sleep and have a great routine, if you don’t know how to lift properly you are opening yourself to plenty of wasted efforts and frustration.
Steroid Cycles – Basics and Example Programs – Anabolic.orgMy clients have often reported to me, that tips on how to lift that I have taught them have had the greatest positive influence on their progress curve. If you don’t know how to lift, don’t waste time, get help from a qualified professional. Without a shadow of a doubt, non-gainers have maxigra instructions for use analogues which is horrendous lifting technique.
How many trainees do you know who are limited in their exercise selection because of training injuries?
By the way, rep tempo and exercise are not synonymous. Poor mechanics at a controlled tempo is still poor technique.
Regarding technique, squats, deadlifts and pulls are the one that require the most attention. In order to properly learn these, I suggest you contact my associates on my website at www.CharlesPoliquin.net
Never train more than two days in a row.
People who want to gain large amounts of muscle mass should never train more than two days in a row. Olympic level throwers have long been pro- ponents of this concept.
Training more frequently tends to lead to overtraining not so much at the level of the muscle cell but at the nervous system level.
Phillies Activate Stumpf, Option Gonzalez, DFA HollandsIn other words, it is hard to recruit high threshold motor units training at high intensities for more than two days in arrow.
There are three possible options of split routines to the individuals wanted to gain weight:
Three non-consecutive days a week, whole body workouts. Example: Mon- day, Wednesday, Friday. In this case, I prefer to use two different routines covering all major body parts. This routine is best suited for 20 percent of trainees. The ones with more limited recovery ability, or for individuals with limited time for training like medical school students for instance.
Four days a week, split workouts. Example: Monday, Tuesday , Thursday, Friday. In this case, the lower body would be trained Monday and Thurs- day, while the upper body is trained Tuesday and Friday.
RCI adjusts MMV points, expands Out of Competition Testing ruleThis is the option which I would prescribe 60 percent of the time. It is well suited for the indi- vidual with average recovery ability.
Leg training is most demanding and should be done first when coming back from the weekend recovery period.
Like option 1, it also offers the advantage of leaving the weekends off for rest and relaxation.
This option is for the more gifted individual which represents about 20 per- cent of the population. The drawback is that it demands more time com- mitment and requires that you most often have to train on weekends. The more gifted individual can experiment with the splits routine provided be- low:
Split Option 3 A
Day 1: Chest and Back Day 2: Legs abs
Day 3; off
Day 4: Shoulder and arms Day 5; off
Split Option 3 B
Day 1: Back Triceps
Day 2: upper thighs abs Day 3; off
Day 4: Chest Biceps Day 5; Shoulder Calves Day 6 : Off
Split Option 3 C
Day 1: Hamstrings Calves Day 2: Back Shoulders Day 3; off
Day 4: Quads Calves Day 5; Chest Arms Day 6 : off
Split Option 3 D
Day 1: Back Calves kuznetsov applicator for the treatment of online Day 2: Chest Forearms Day 3; Off
Day 4: Posterior Chain Abs Day 5: Shoulders and Arms Day 6: Off
Day 7; Quadriceps and calves Day 8 : Off
Training frequency is determined by the progress in strength.
There is a lot confusion amongst readers of bodybuilding information on the optimal training frequency. There is only one best frequency: the one that works for you.
Now the question is how does one determines that. Very simple. I call it the 2 percent rule of progress. Unless you are a very advanced lifter i.e. 2.2 times body weight in the bench press, You should be able to put either 2 percent more weight on the bar, or do an extra rep, every time you repeat
a workout. Of course, you should always compare set 1 of a given exercise, with set 1 of the same exercise the following workout, and of course set 2 is compared with set 2, and so on. If you are meeting that target strength increase, this is the right frequency for you.
If you are not meeting that target gain, you are either under recovering or waiting too long between workouts. Try at first increasing the number of days between workouts.
Effect of fed- versus fasted state resistance training during Ramadan on body composition and selected metabolic parameters in bodybuildersIf this fails, reduce the number of days between workouts AND the number of sets for that workout, which would make you an option 1 type of person.
As a rule of thumb, you have been training correctly for about 7 years, then the 2 percent rule has evolved to the 1 percent rule. In that case, Principle 4 becomes even more important.
In a nutshell, my philosophy on training frequency is rather simple where to buy real steroids online body-muscles.com: Train hard, come back once you can lift more. In other words, wait for supercom- pensation to take place. So training frequency per muscle group is once every 3 to 10 days per lifts.