BODYBUILDING AND TRAINING EPISODE CHAPTERS 1- 14

MUSCLE FIBERS AND ENERGY PATHWAYS OVER TIME ALONG WITH SUPPORTIVE NUTRIENTS

HOW TO MAXIMIZE STIMULATION BY TAKING ADVANTAGE OF STRENGTH CURVES

EMPLOY POST ACTIVATION POTENTIATION FOR GREATER INTENSITY AND STRENGTH

CHANGE ENGAGEMENT OF STENGTH FIBERS BY MODIFYING DEMAND.

HOW TO MAXIMIZE STIMULATION OF THE TYPE 2B FIBER

HOW TO ACHIEVE MAXIMUM INTENSITY

ISOMETRIC AND ECCENTRIC STRENGTH TRAINING

CHANGING THE RESISTANCE WITHIN EACH REP

RATE OF FORCE DEVELOPMENT AND SPEED TRAINING

PLYOMETRIC STRENGTH TRAINING

ADDRESSING THE LEG SHAKE ISSUE

TAILOR FORM TO YOU, NOT TO SOMEONE ELSE

ACHIEVING INTENSITY WHEN YOU ARENT FEELING THAT GOOD...

PARTIALS AND GOING TO FAILURE

AS PLYOMETRICS IS TO ECCENTRICS, WE NOW HAVE.... BALLISTIC ISOMETRICS

THIS IS BODYBUILDING  EPISODE NUMBER 2.

STRENGTH CURVE TRAINING

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

WHEN YOU FATIGUE ON A SET, YOU USUALLY DON’T FATIGUE ECCENTRICALLY OR ISOMETRICALLY .YOU FATIGUE AT YOUR WEAKEST POINT OF THE RANGE OF MOTION. THIS CAN BE YOUR WEAKEST POINT DUE TO GRAVITY AND OR LEVERAGE DISADVANTAGE.

WHEN YOU ARE PERFORMING AN EXERCISE AND YOUR REPS BEGIN TO INCREASE, EVENTUALLY YOU CANNOT COMPLETE A FULL REP AND YOU FAIL AT YOUR WEAKEST POINT AND/OR POINT OF GREATEST RESISTANCE WHICH CAN BE DUE TO GRAVITY , LEVERAGE DISADVANTAGE OR INCREASING RESISTANCE AS PART OF A RESISTANCE CURVE DESIGNED INTO A MACHINE YOU ARE USING.

AS AN EXAMPLE, LETS SAY YOU ARE ON A LEG PRESS MACHINE. YOU ALLOW YOUR LEG TO GO ALL THE WAY BACK TO YOUR BODY AND YOU CANT PRESS IT OUT. YOU HELP YOUR LEG OUT WITH YOUR HAND AND THEN WHEN YOU ARE ABOUT HALF WAY OUT, YOU CAN COMPLETE THE REP UNASSISTED. THIS WAS A LEVERAGE DISADVANTAGE / ADVANTAGE SITUATION THAT YOU TOOK ADVANTAGE OF RATHER THAN BEING AT A DISADVANTAGE.

ANOTHER EXAMPLE IS WITH THE BENCH PRESS MACHINE.  INSTEAD OF YOUR ARM GOING ALL THE WAY BACK, YOU LET IT BACK HALF WAY AND THEN PRESS FORWARD TO KEEP YOU IN THE STRONGEST POSITION OF YOUR STRENGTH CURVE.

WHILE YOU CAN CONTINUE A SET IN THIS MANNER, YOU CAN ALSO START A SET IN THIS MANNER WITH A HEAVIER WEIGHT, WORKING AT YOUR STRONGEST POSITIONS. GETTING A FEEL FOR THE HEAVIER WEIGHT.

ANOTHER EXAMPLE WOULD BE FOR SIDE LATERALS WITH SHOULDERS.  NOTICE HOW EASY IT IS TO MOVE YOUR ARMS OUT ONLY 6 INCHES RATHER THAN AT THE TOP OF THE RANGE OF MOTION, PERPENDICULAR TO THE GROUND AND WORKING 100% AGAINST GRAVITY. WHAT THIS MEANS IS THAT WHEN YOU USE THE WEIGHT THAT YOU CAN RAISE 100%, THIS WEIGHT IS FAR LESS THAN WHAT YOU CAN RAISE OUTWARD ONLY 6 INCHES. INCREASING THE WEIGHT TO EQUALLY STRESS THE MUSCLES ALONG A GREATER RANGE OF MOVEMENT PROVIDES FOR A HIGHER LEVEL OF CONDITIONING AND MUSCLE BUILDING STIMULUS. NOT TO MENTION THE ADVANTAGEOUS ATTEMPT TO MOVE THE WEIGHT JUST A LITTLE MORE EACH TIME INTO THE DISADVANTAGED POSITION.

SO LETS SAY YOU CAN DO DUMBELL LATERALS WITH 50 POUNDS LIKE I CAN. SO WHAT YOU DO IS PICK UP THE 60 OR 70 POUND DUMBELLS AND TRY TO DO REPS WHERE YOU ARE RAISING IT AS HIGH AS YOU CAN. YOU CAN  ALSO TARGET THE VARIOUS ENERGY PATHWAYS WHILE WORKING THE RESISTANCE CURVES BY CHANGING THE REPS / TIME.

WHAT MADE THE NAUTILUS MACHINES SPECIAL YEARS AGO WAS THE RESISTANCE CURVE. SOME MACHINES TODAY ALSO IMPLEMENT A RESISTANCE CURVE AS WELL TO VARYING DEGREES. THIS SAID, I TRUST THE NAUTILUS RESISTANCE CURVE MORE THAN ANY OTHER. THE NAUTILUS PULLOVER IS A PRIZED MACHINE, MISSED AND DESIRED BY ALL WHOM HAVE BEEN FORTUNATE ENOUGH TO HAVE WORKED OUT ON IT. NOT TO MENTION THE MANY SUCH AS I HAVE THAT USED  THE FOOT BAR FOR TRICEPS PRESSDOWNS. 

CHARLES POLLOQUIN DIDNT LIKE THE RESISTANCE CURVE ON THE NAUTILUS HOWEVER.

THE GOAL IS HERE IS TO FATIGUE YOUR MUSCLES UPON VARIOUS ENERGY PATHWAYS ALONG THE ENTIRE RANGE OF MOTION RATHER THAN JUST PART OF THE RANGE OF MOTION.

ESSENTIALLY, WHEN YOU DO A FULL RANGE OF MOTION, AT TIMES, DEPENDING UPON THE MOVEMENT / MACHINE, YOU ARE  DOING PARTIALS BECAUSE YOU ARE ONLY FATIGUING AT THE WEAKEST POINT AND NOT THE STRONGEST POINT.

FURTHERMORE, TO EXPOSE YOUR MUSCLES TO A HEAVIER WEIGHT THAN YOUR FULL RANGE OF MOTION WEIGHT AS A MEANS TO INCREASE THE POUNDAGE YOU CAN MOVE OR LIFT IN ADDITION TO FATIGUING THE MUSCLE AT ALL RESISTANCE POINTS.

WHAT IS A LITTLE CONFUSING HERE IS THAT WHILE YOU SHOULD DO SOME SETS WITH PARTIALS AT YOUR STRONG POINTS, TO WORK WITH HEAVIER WEIGHTS WHERE YOU ARE STRONGEST, YOU SHOULD ALSO DO THEM AT YOUR WEAKEST POINTS  AS WELL, WHERE REALIZING YOU CANT DO A FULL REP  IS THE INTENTION OF THE EXERCISE.

LOU FERRIGNO LIKES USING CABLES FOR SHOULDERS SINCE CABLES CAN BE BETTER THAN FREE WEIGHTS SINCE THEY CAN PROVIDE LATERAL RESISTANCE. WITH THE SHOULDER CABLE  SCENARIO, THERE IS NO EASIER RANGE OF MOTION WHERE THE SHOULDER DUMBELL RAISE STARTS..

WHICH BRINGS US TO EPISODE NUMBER 3, POST ACTIVATION POTENTIATION….

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INNOVATIVE PHYSIQUE DEVELOPMENT.COM

ROBERT MALEK

THANK YOU

THIS IS BODYBUILDING EPISODE NUMBER 3.

POST ACTIVATION POTENTIATION

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES,  COMING SOON, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

WHEN YOU ARE GOING HEAVY WITH ISOMETRICS, ECCENTRICS AND PARTIALS WHERE YOU ARE ABLE TO WORK WITH A WEIGHT THAT IS APPROXIMATELY 30% GREATER THAN WHAT YOU CAN HANDLE CONCENTRICALLY, POSITIVELY, OR WITH A FULL RANGE OF MOTION, NOW IS A GOOD TIME TO EMPLOY THE BENEFITS OF POST ACTIVATION POTENTIATION.

JUST LIKE A BASEBALL PLAYER WHO PICKS UP A BAT AND USES A DONUT AT THE END AND SWINGS IT OR SWINGING 2 OR 3 BATS AT ONCE BEFORE HE OR SHE GETS UP TO THE PLATE SO THAT HIS USUAL BAT FEELS LIGHTER, THE SAME PRINCIPLE CAN BE APPLIED TO WEIGHT LIFTING, RESULTING IN A HEAVIER WEIGHT TO BE LIFTED THAN WHAT OTHERWISE COULD BE ACHIEVED UNDER NORMAL CIRCUMSTANCES.

SO WHAT YOU DO IS SHOCK THE MUSCLES WITH HEAVY ISOMETRICS, ECCENTRICS AND PARTIALS AND THEN DO A REGULAR SET THAT IS HEAVIER THAN YOUR USUAL BEST. A ROUGH IDEA IS IF YOU ARE GOING 30% GREATER WITH YOUR ISOMETRICS, ECCENTRICS AND PARTIALS, TRY TO DO A SET THAT IS 15% GREATER WITH A COMPLETE RANGE OF MOTION. YOU CAN ALSO , RATHER THAN INCREASE YOUR USUAL WEIGHT, DO MORE REPS OR INCREASE SPEED AND/OR RATE OF FORCE DEVELOPMENT. YOU CAN TARGET DESIRED ENERGY AND FIBER PATHWAYS AS DESCRIBED IN EPISODE NUMBER 1.

YOU CAN ALSO COMPLETE 5 OR FEWER HEAVY REPS TO ESSENTIALLY “ LIGHTEN UP “ YOUR 6 – 12 REP RANGE WHERE YOU ARE THEN ABLE TO PUMP OUT SOME MORE REPS OR BE ABLE TO INCREASE THE WEIGHT FURTHER FOR YOUR 6 – 12.

I HAVE BEEN AMAZED THAT AFTER DOING SHOULDER RAISES WITH 60 POUNDS, THAT 50 POUNDS FELT..... LIGHT !!!!

IF YOU EMPLOY ALL THIS IN A WORKOUT, YOU WOULD HAVE SHOCKED YOUR MUSCLES IN THE POSITIVE, NEGATIVE AND ISOMETRIC WITH EXTREME INTENSITY FOR GROWTH AND STRENGTH.

INNOVATIVE PHYSIQUE DEVELOPMENT @ GMAIL.COM

INNOVATIVE PHYSIQUE DEVELOPMENT .COM

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 4

HOW TO ENGAGE VARIOUS STRENGTH FIBERS DURING ENDURANCE TRAINING

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES,  COMING SOON RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

THERE ARE 4 DIFFERENT TYPES OF FIBER.

FAST TWITCH, 2B , ALSO KNOWN AS 2X, FAST TWITCH OXIDATIVE WHICH IS THE 2A , HYBRID FIBER 2A / 1 AND THEN, AEROBIC ENDURANCE 1.

ONE OF THE ISSUES OF ENDURANCE TRAINING IS THE CONCERN OF A SHIFT OF THE FIBERS TO THE TYPE 1 ENDURANCE REALM, REDUCING YOUR STRENGTH AND SIZE. OF NOTE IS THAT ENDURANCE FIBER CAN INCREASE IN STRENGTH AND SIZE. HOWEVER, NOT AS MUCH AS THE OTHER FIBERS.

STRONG ENDURANCE FIBER CAN BE OF BENEFIT TO YOUR OTHER FIBERS. THE MATTER IS WHEN YOU FOCUS TOO MUCH ON THE ENDURANCE AND THEN A SHIFT CAN OCCUR. IF YOU WISH TO BE A STRENGTH ATHLETE RATHER THAN AN ENDURANCE ATHLETE, SUCH A SHIFT IS NOT BENEFICIAL.

1. MAKE SURE THERE IS RESISTANCE TO YOUR ENDURANCE. SUCH AS, IF YOU ARE CLIMBING STAIRS, WEAR A WEIGHTED VEST OR WALK WITH DUMBELLS IN YOUR HANDS. THIS SAID, WHAT IS UNIQUE ABOUT CLIMBING STAIRS IS YOU ARE RAISING YOUR OWN BODY WEIGHT, DIRECTLY AGAINST GRAVITY, CONTRARY TO JUST WALKING. HENCEFORTH, EVEN IF WALKING UP AND DOWN STEPS IS NOT WEIGHTED, IT IS MUCH BETTER THAN WALKING.

IF YOU ARE WALKING, PULL A BARBELL PLATE OR PLATES BEHIND YOU WITH A ROPE ATTACHED TO A HARNESS AND / OR WALK WITH TWO WEIGHTED PIPES IN THE SAND AND / OR USE ANKLE WEIGHTS. THIS WILL TARGET THE FAST OXIDATIVE FIBERS, 2A AND 2A / 1 AS WELL AS 1 AND PROMOTE HYPERTROPHY UPON THE ENDURANCE 1 FIBER AS WELL.

2. IN ORDER TO TARGET THE 2B WHILE TARGETING THE 2A WITH ENDURANCE TRAINING, ATTEMPT TO MOVE THE WEIGHT AS FAST AS POSSIBLE.

FOR EXAMPLE, IF YOU ARE DOING PULLS IN THE SAND AS SHOWN IN MY VIDEOS, WHENEVER YOU PULL, TRY TO PULL THE HEAVY WEIGHT AS FAST AS YOU CAN...

IF YOU ARE CLIMBING STAIRS, WITH A WEIGHTED VEST OR CARRYING DUMBELLS IN YOUR HANDS, YOU CAN TRY TO MAKE EACH STEP UP EXPLOSIVE OR QUICK. 

IF YOU ARE PULLING WEIGHTS IN THE SAND WITH A HARNESS AND OR USING THE WEIGHTED PIPES, DO 30 SECOND SPRINT INTERVALS WITH APPROXIMATELY 30 SECONDS  UP TO TO 2  MINUTE BREAKS IN BETWEEN THE INTERVALS. THIS IS WHERE YOU ARE TARGETING THE 2B AND 2A.

HOW INTENSE YOU MAKE THESE INTERVALS AND HOW FRESH YO WISH TO BE BEFORE THE NEXT INTERVAL WILL DETERMINE YOUR REST TIME. YOU MAY ALSO WISH TO DO 90 SECOND ON INTERVALS AS WELL. CAN YOU DO 5 MINUTE INTERVALS ? SURE. BUT THEN YOU ARE TARGETING MORE OF THE ENDURANCE 1 WITH HYPERTROPHY AND STRENGTH. HAVING STRONG ENDURANCE FIBER IS BENEFICIAL. HOWEVER, YOU SHOULD PUT MORE OF A FOCUS UPON EITHER STRENGTH OR ENDURANCE DEPENDING UPON WHICH DIRECTION YOU WISH TO GO. MOST PEOPLE WISH TO BE BIG AND STRONG. IF SO, GO TOWARDS THE TYPE 2B FIBER. WITH LESS ON THE 1.

A MODIFICATION TO THIS IS WHERE YOU DO NOT BREAK AT ALL BUT YOU TAKE MORE TIME IN BETWEEN EACH REP, SUCH AS WITH ALTERNATING ARMS,  IN THIS SITUATION THE ENDURANCE SINGLE REPS WOULD TARGET THE TYPE 2A, 2A/1, 1  WHILE THE ENDURANCE SINGLE REPS WITH EXPLOSIVENESS WOULD TARGET THE 2B. 

REMEMBER, THE TYPE 2B FIBER WITH THE ATP CP PATHWAY NEEDS A 10  TO 1 RECOVERY TIME. A 1 SECOND PULL REQUIRES A 10 SECOND BREAK, IDEALLY FOR TYPE 2B. A HALF A SECOND PULL REQUIRES A 5 SECOND BREAK.

THE OVERALL KEY TO MUSCLE BUILDING WHILE PERFORMING ENDURANCE WORK IS :

A ) MAKE SURE IT IS WEIGHTED ENDURANCE

B) YOU CAN ALSO TRY TO MAKE YOUR MOVEMENTS AS FAST AS POSSIBLE..BREAK OR PAUSE BETWEEN EACH REP . KEEP IT " EXPLOSIVE /  FAST AS POSSIBLE / OR A POP TO YOUR MOVEMENTS. THIS WILL HELP TO ENSURE STIMULATION OF THE TYPE 2 A AND 2 B FIBERS YOU CAN INTERVAL IT WITH UP TO 90 SECONDS ON AND UP TO 2 MINUTES OF REST 

TRY TO GET AWAY FROM THE MINDSET WHEN YOU ARE DOING ENDURANCE TRAINING THAT YOU CANT BREAK, REDUCING THE RESISTANCE, NOT BREAKING AND DOING THOUSANDS OF REPS. DOING SO,  PLACES YOU INTO THE ENDURANCE REALM WHICH WILL TARGET AND TEND TO SHIFT YOUR FIBERS TOWARDS ENDURANCE 1 WHICH FOR STRENGTH, SPEED AND SIZE, YOU DON’T WANT. UNLESS IF YOU WISH TO BE AN ENDURANCE ATHLETE .

THE BIG PROBLEM IS WHEN YOU TAKE OFF ALL WEIGHT, PROCEED INTO THE ENDURANCE REALM AND CONTINUE RELATIVELY FOREVER AND EVER. THINK DIESEL ENGINE, RACE ENGINE BUT NEVER A SOLAR POWERED ENDURANCE CAR. THE HUMAN BODY IS COMPLEX BUT THANKFULLY IT IS ALSO TOTALLY LOGICAL AND ADAPTIVE IN ITS DESIGN. SO IF YOU START TRAINING YOUR MUSCLES TO GO FOR A WALK, DONT BE SURPRISED IF YOU START TO LOSE STRENGTH AND SIZE. JUST LIKE YOU WOULDNT BE SURPRISED IF YOU STARTED PULLING YOUR CAR EVERY DAY TO WORK, YOU WOULD ADD STRENGTH AND MUSCLE SIZE TO YOUR LOWER BODY..NOW COMPARE THAT WORKOUT TO WHAT HAPPENS IF YOU JUST WALK ON A TREADMILL WITH A 15% SLOPE. NO COMPARISON WHATSOEVER. GO AEROBIC CAPACITY WITH STRENGTH. NOT WITH… LITTLE MORE THAN MERE EXISTENCE.

AS YET ANOTHER EXAMPLE, SOMETIMES I PULL 155 POUNDS IN THE SAND FOR 90 MINUTES. I WAS PULLING QUICKLY EACH TIME I DID A REP... ALSO, ONE OTHER TECHNIQUE I USED SO I WOULDNT HAVE TO STOP BUT STILL PRESERVED MY TYPE 2A AND 2 B STIMULATION WAS TO TAKE LIKE AN EXTRA SECOND OR TWO IN BETWEEN EACH REP AND THEN I EXPLODED QUICKLY TO MAKE IT IS AS IF IT IS ENDURANCE SINGLE REPS RATHER THAN AS IF ALL THE REPS ARE DONE AS ONE WHOLE ENDURANCE SESSION...

ONE MORE, IS TO ALTERNATE ARMS SO ONE ARM IS RESTING WHILE THE OTHER IS WORKING. THIS IS YET ANOTHER WAY TO BE ABLE TO INCREASE THE RESISTANCE AND TIME IN BETWEEN EACH REPETITION.

INNOVATIVE PHYSIQUE DEVELOPMENT. COM

INNOVATIVE PHYSIQUE DEVELOPMENT @ GMAIL.COM

PERSONAL AND GROUP TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 5

 HOW TO ENGAGE THE TYPE 2B FIBER DURING ANEROBIC EXERCISE

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, COMING SOON RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

THE TYPE 2 X OR 2B FIBER IS YOUR POWER AND MAX STRENGTH FIBER. ALSO KNOWN AS THE POWERLIFTING FIBER THOUGH YOU DONT HAVE TO PERFORM POWERLIFTS TO ACTIVATE IT. IT IS STIMULATED WITH APPROXIMATELY 5 REPS OR LESS AND / OR TIME PERIODS OF 10 SECONDS AND UNDER OF INTENSITY. IT UTILIZES THE PHOSPHAGEN ENERGY SYSTEM.

ITS GREATEST STRENGTH TIME PERIOD IS 2 SECONDS WITH A 10 SECOND RANGE.

GENERALLY, YOU ARE PERFORMING NO MORE THAN 5 REPS OR EXCEEDING 10 SECONDS.

FURTHERMORE, TRYING TO MOVE THE WEIGHT AS FAST AS POSSIBLE WITH MAX BURSTS OF ENERGY / INTENSITY WILL HELP TO ENSURE TYPE 2X ACTIVATION.

SPEAKING OF MAX BURSTS OF INTENSITY,  THIS BRINGS US TO THE MATTER OF NEURAL DRIVE WHICH WILL BE THE TOPIC OF ANOTHER EPISODE.

REST TIME IN BETWEEN SETS SHOULD BE NO LESS THAN 10 SECONDS OF REST FOR EVERY 1 SECONDS OF WORK, UP TO 2 MINUTES FOR 90 % ATP CP RESTORATION, UP TO 3 MINUTES FOR 100%.

YOU MAY WISH TO CONSIDER ALTERNATING LEFT RIGHT REPETITIONS, AND / OR A LITTLE EXTRA TIME IN BETWEEN EACH REP AND EXERCISES OF MUSCLE  ISOLATION TO INITIATE MAXIMUM INTENSITY. ISOLATION  IS NOT REQUIRED, THOUGH A HELPFUL AND EFFECTIVE CONSIDERATION. IN ADDITION, IN A SET IF YOU CAN DO MORE REPS OR GO FOR MORE TIME, DO SO BUT FOR THE NEXT SET CONSIDER INCREASING THE WEIGHT,.

THIS IS NOT THE CASE IF YOU STARTED OUT HEAVY AND STARTED DROPPING THE WEIGHT AS YOU FATIGUED.

 IF THE NUMBER OF REPS YOU CAN DO TAKES YOU OVER 10 SECONDS. MAKE SURE THE REPS ARE EXPLOSIVE OF WHICH WILL HELP TO ENSURE STIMULATION OF TYPE 2X.

THE TYPE 2A FIBER IS ALSO YOUR STRENGTH FIBER THAT UTILIZES THE GLYCOLYTIC SYSTEM. SINCE GLYCOGEN IS THE MAIN ENERGY SOURCE AND GLYCOGEN IS STORED IN 3 PARTS OF WATER TO 1 PART OF GLYCOGEN, THIS MUSCLE FIBER IS POTENTIALLY THE LARGEST IN SIZE THOUGH SECOND TO 2X OR 2B IN STRENGTH. IT IS TARGETED WITH TIME PERIODS UP TO 30 SECONDS. REFER TO EPISODE NUMBER 1.

THIS FIBER  IS NOT AS FATIGUE RESISTANT AS SLOW TWITCH.  IT IS A ESSENTIALLY A MIDRANGE FIBER IN BETWEEN TYPE 2X AND 2A/ 1 AND THEN FINALLY 1.

YOU CAN EMPLOY BODYBUILDING SETS OF APPROXIMATELY 6 – 12 REPS TO TARGET THIS FIBER. ONCE AGAIN, REFER TO EPISODE NUMBER 1 FOR ENERGY PATHWAYS.

USUAL BODYBUILDING SETS LAST ABOUT 30 SECONDS WITH REST TIMES OF APPROXIMATELY A MINUTE WHEREAS THE POWERLIFTING ONES AS DISCUSSED ABOVE ARE LIMITED TO 10 SECONDS OR LESS AND IMPLEMENT REST TIMES OF ABOUT 2 MINUTES.

REMEMBER THAT AT ABOUT THE 90 SECOND MARK, YOU ARE IN THE AEROBIC TYPE 1 PHASE. REFER TO EPISODE 1.

IF YOU ARE DOING ENDURANCE WORK THAT SHOULD BE WEIGHTED TRY TO INCREASE THE WEIGHT / SPEED UNTIL YOU NEED AT LEAST A MINUTE TO RECOVER AFTER NO MORE THAN ABOUT 90 SECONDS. 

IF YOU WISH TO HAVE MORE ENDURANCE TIME IT IS OK BUT REMEMBER TO KEEP A MAJORITY OF YOUR WORK TOWARDS MAX STRENGTH AND THE 2B FIBER DIRECTION.

REMEMBER THE FOLLOWING ;

30 SECOND REST TIMES IS FOR DEVELOPING ENDURANCE,(  TYPE 1 HYPERTROPHY )

60 SECONDS IS FOR BODYBUILDING / SARCOPLASMIC HYPERTROPHY, ( TYPE 2A/1 AND 2A HYPERTROPHY )

2-3 MINUTES REST IS FOR POWER AND STRENGTH WITH 2B HYPERTROPHY.

NOTE : SPORT SPECIFIC TRAINING CAN MODIFY THESE RECOMMENDATIONS. WE ARE FOCUSED ON STRENGTH , POWER AND BODYBUILDING AT THIS TIME.

WHAT YOU MAY WISH TO DO IS ALTERNATE ONE EXPLOSIVE REP IN THE POSITIVE WITH ONE USUAL SPEED REP IN THE POSITIVE AND IN TURN ALTERNATING THE STIMULATION BETWEEN THESE 2A AND 2 B WITHIN THE SAME SET.

CONSIDER OVERLOADED ISOMETRIC HOLDS, OVERLOADED ECCENTRICS, PARTIALS TO TAKE ADVANTAGE OF THE MUSCLES STRONGEST POINT IN THE MOVEMENT, RESISTANCE BANDS AND CHAINS TO INCREASE THE RESISTANCE OF THE MOVEMENT TOWARDS YOUR STRONGEST POINT, RESISTANCE BANDS TO HAVE OVERLOADEDE CONSTANT TENSION ON THE ISOMETRICS ( ISOMETRONICS WHICH WAS INVENTD BY CHARLES POLLOQUIN ) REST PAUSE, FORCED REPS,

WHEN TAKING PART IN THESE METHODS, BE AWARE OF THE TIME FRAMES NOTED ABOVE AND RATE OF FORCE DEVELOPMENT OR EXPLOSIVENESS THAT STIMULATES THE 2B FIBER RATHER THAN THE 2A. OVERALL, YOU WANT TO TRAIN BOTH FIBERS, THE 2B RATHER THAN JUST THE USUAL BODYBUILDING 2A.

FINALLY, UNDERSTAND THAT WHEN YOU HIT THE MUSCLES AND TENDONS THIS HARD YOU WILL NEED MORE TIME TO RECOVER.

MIKE MENTZER WOULD EMPLOY TWO TECHNIQUES THAT WOULD TARGET THE 2B FIBER. ONE OF THEM MORE DIRECTLY TOWARDS THE 2B THAN THE OTHER.

THE ONE THAT WAS LEAST TOWARDS THE 2B WAS AT THE END OF YOUR SET, WAIT 10 SECONDS AND THEN DO ANOTHER REP. MIKE WOULD DO THIS FOR 2-3 ADITIONAL REPS.

LEE HANEY, MR. OLYMPIA WOULD DO THIS AS WELL BUT RECOMMENDED 3 - 4 ADDITIONAL REPS.

THE OTHER ONE THAT PURELY TARGETS THE 2B IS 4-6 SINGLE REPS WITH 10 SECONDS REST IN BETWEEN EACH REP. I WOULD RECOMMEND RATHER THAN STOPPING AT 4-6, KEEP GOING TILL FAILURE.. AND IF NOT FAILURE, AT LEAST 8. I LIKE TO THINK OF IT AS " ENDURANCE " WORK ON MY 2B FIBER. JUST BLAST AWAY AT IT WITH 10 SECOND BREAKS UNTIL IT IS DONE NO MATTER HOW LONG THAT TAKES.

IN REFERENCE TO LEE HANEY, HE HAS COINED THE PHRASE, " STIMULATE, DONT ANNIHILATE. " SOUNDS NICE BUT THE REALITY IS HE DID ANNIHILATE AS ONE CAN VIEW HIS TRAINING PHOTOS. I DONT THINK DOING BARBELL  BICEP CURLS WITH 245 POUNDS IS JUST... STIMULATING.

FURTHERMORE, HE HAS BECOME A PREACHER / PASTOR. IT WOULD BE " NICE " IF HE DISCUSSED HORMONE USAGE. I CAN'T BELIEVE UPON VIEWING HIS PHYSIQUE THAT HE WAS NATURAL.

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ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 6

ACHIEVING  INTENSITY

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, COMING SOONRATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

THERE IS MUCH ON THE INTERNET REGARDING THE IMPORTANCE OF INTENSITY THOUGH LITTLE IS DISCUSSED IN SUPPORT OF IT AS IF INTENSITY IS SOMETHING THAT IS FULLY WILLED BY YOUR MIND AS A DESIRE TO ESSENTIALLY, WORK HARD.  WORKING HARD ISNT INTENSITY.

ACHIEVING INTENSITY HAS TO HAVE FOUNDATIONAL MEANS, MORE THAN JUST THE WILL TO WORK HARD, THERE ALSO HAS TO BE A BIOLOGICAL FOUNDATION FOR IT TO OCCUR...

MOST OF US INTO BODYBUILDING HAVE SEEN VIDEO FOOTAGE OF TOM PLATZ. IF YOU HAVENT SEEN IT, I RECOMMEND YOU YOU TUBE IT .

I ALSO RECOMMEND THAT YOU YOU TUBE DAVID GOGGINS AND WATCH HIM IN TRAINING.

TWO MEN, TOTALLY DETERMINED BUT WITH A DIFFERENT NEURAL DRIVE....

NEURAL DRIVE CAPABILITY IS DETERMINED LARGELY BY HORMONE LEVEL. EXOGENOUS ADMINISTRATION OF TESTOSTERONE OR OTHER TYPE OF ANDROGENIC STEROID TO SUPRAPHYSIOLOGICAL LEVELS OF WHICH IN MY VIEW PLATZ WAS USING IN HIS DAY PROVIDES SUCH MASSIVE NEURAL DRIVE. WHEN PEOPLE THINK OF ANABOLIC STEROIDS, THEY THINK OF THE ANABOLIC OR MUSCLE BUILDING CAPABILITY IT ASSISTS AND DO NOT THINK OR ARE AWARE OF THE EFFECTS UPON THE MIND AND THE BODYS ENERGY AND LEVEL OF AGGRESSION WHEN DESIRED.

DAVID GOGGINS, IN  CONTRAST TO PLATZ IS MORE AKIN TO A DIESEL ENGINE VS THE TOM PLATZ RACE ENGINE. HIS DETERMINATION AND DRIVE IS CLEAR. HIS DRIVE IS NOT MANIACAL BUT RATHER AT AN EVEN KEEL.

SO TO SUMMARIZE THIS, THERE ARE TWO DIFFERENT TYPES OF NEURAL DRIVE.

DRIVE FROM MENTAL DETERMINATION 

AND DRIVE FROM HORMONES INTERACTION WITH THE BODY AND MIND.

THE CHOICE TO BE DETERMINED IS YOURS.

THE CHOICE TO INCREASE THE TESTOSTERONE OR OTHER TYPE OF ANABOLIC /  ANDROGENIC HORMONE IN YOUR BODY SUCH AS TESTOSTERONE, FLUOXYMESTERONE / HALOTESTIN OR METHANDROSTENOLONE / DIANABOL IS ALSO... YOURS. ANABOLIC STEROIDS SUCH AS THESE WILL HAVE POSITIVE AND ADDITIVE EFFECTS UPON NEURAL DRIVE AND ACHIEVING OVERALL INTENSITY.

YOU HAVE TO ASK YOURSELF WHAT LEVEL OF DRIVE YOU WISH TO ACHIEVE AND WHAT YOU WISH TO ACHIEVE. A MARATHON RUNNER AS I WAS IS VERY DIFFERENT TO A STRENGTH / STRENGTH ENDURANCE ATHLETE LIKE I AM TODAY. 

QUESTIONS TO ASK YOURSELF ARE :

WHAT SPORT DO YOU WISH TO EXCEL IN ?

WHAT ARE YOUR GOALS FOR THAT SPORT ?

WHAT ARE YOUR GOALS FOR YOURSELF ?

WHO ARE YOU COMPETING AGAINST ? IS YOUR COMPETITION USING HORMONES ?

IS YOUR HORMONE LEVEL OPTIMAL ? ARE YOU AT AN AGE WHERE IT IS IMPOSSIBLE TO BE PRESENTLY AT AN OPTIMAL LEVEL  IN COMPARISON TO WHERE YOU WERE WHEN YOU WERE YOUNG ?

THESE ARE VERY IMPORTANT QUESTIONS. 

YOU HEAR ABOUT THE SPRINTER USING HORMONES BUT NOT THE MARATHONER. HORMONES ARE NOT ALWAYS THE ANSWER. IT DEPENDS UPON THE SITUATION YOU ARE IN.

IN ADDITION :

1. INSUFFICIENT SLEEP OR REST

2. DIFFICULT LIFE PROBLEMS

3. LACK OF A SUPPORT NETWORK OF FAMILY AND/ OR FRIENDS, SUCH AS FRIENDS IN THE GYM FOR WHAT YOU WISH TO ACHIEVE.

4. DAILY MICROWAVE RADIATION LOAD.

DOWNLOAD ELECTROSMART APP TO YOUR PHONE AND BE AWARE OF THE LEVEL OF MICROWAVE RADIATION YOUR BODY IS BEING EXPOSED TO. IF YOU ARE WORKING OR LIVING OR EXERCISING BY A CELL PHONE TOWER OR ITS RADIATION STICKS ON A BUILDING, YOUR ENERGY LEVELS WILL BE DESTROYED.

5. ELECTROMAGNETIC RADIATION.

DOWNLOAD A ELECTROMAGNETIC RADIATION GAUGE TO YOUR PHONE AND GAUGE WHERE YOU LIVE, WORK AND EXERCISE.

REGARDING MILLIGAUSS EXPOSURE YOU PREFERABLY DONT WANT TO BE ABOVE 50.

YOU CAN ALSO PURCHASE SUCH GAUGES FROM AMAZON AS STAND ALONE DEVICES.

6. COMPUTER MONITOR RADIATION

MANY PEOPLE GET HEADACHES AND HAVE OTHER ISSUES FOR BEING IN FRONT OF A COMPUTER MONITOR FOR HOURS ON END.

TRY TO MOVE IT FURTHER AWAY FROM YOU, AND OR TO THE SIDE. USE A SMALLER MONITOR IF POSSIBLE AND FINALLY, IF YOU HAVE TO WRITE SOMETHING, DO SO WITH YOUR KEYBOARD ATTACHED TO AN ON THE GO CABLE THAT HOOKS UP TO YOUR PHONE SO THAT YOU CAN TYPE WITH YOUR KEYBOARD ON YOUR PHONE. YOU CAN EMAIL TO YOURSELF WHATEVER YOU WISH TO WRITE AND THEN COPY AND PASTE IT WHEREVER YOU WISH TO ON YOUR COMPUTER. YOU CAN ALSO CONSIDER PURCHASING A PROJECTOR WHICH ARE NOT ALWAYS EXPENSIVE AS THEY USED TO BE.

7. AIR QUALITY

IF YOU EXPOSED YOURSELF TO AIR POLLUTION BEFORE YOUR WORKOUT, EITHER IN YOUR HOME, CAR OR OUTDOORS,  DONT BE SURPRISED IF YOU DONT HAVE THE ENERGY YOU SHOULD WHILE CARBON MONOXIDE AND / OR OTHER TOXIC CHEMICALS CIRCULATE THROUGHOUT YOUR BODY.

FURTHERMORE, GYMS SHOULD BE MINDFUL OF PROPER CIRCULATION TO REDUCE THE BUILDUP OF ENERGY ROBBING CARBON DIOXIDE IN THE AIR.

8. PLASTICS SUCH AS IN PLASTIC BOTTLED WATER.

I LISTED SOME 30 HEALTH STRESSORS UNDER THE ANABOLIC STEROIDS TAB.

MISCELLANEOUS :

WHAT IS FORGOTTEN, SOMETIMES BY GYMS IS THE IMPORTANCE OF GREAT MUSIC. MUSIC SHOULD NOT BE SIMPLY STUFF A GYM OR YOU CAN LISTEN TO . IT NEEDS TO BE MUSIC THAT REALLY GETS YOU GOING AND MOTIVATED.

FINALLY, ONE OF THE MANY ADVANTAGES OF THE OUTDOOR WORKOUT AT THE BEACH FOR INSTANCE IS FRESH AIR, LOW ELECTROMAGNETIC RADIATION, LOW MICROWAVE RADIATION, NO EXCESSIVE CARBON DIOXIDE LEVELS OR AIR POLLUTION..

AND MOREOVER, IF YOUR WORKOUT IS SET UP TO BE OUTDOORS, OUT AND BACK OR UP THE MOUNTAIN AND DOWN, SUCH AS WHEN I PULL IN THE SAND AT THE BEACH FOR A HALF MILE AND THEN HAVE TO PULL IT A HALF MILE BACK,  YOU CANT JUST GET OFF A MACHINE AND STOP. YOU HAVE TO GET BACK. THIS ADDS A WHOLE NEW LAYER OF VOLUME UPON YOUR WORKOUT, FORCING YOU TO PUSH YOUR BODY MORE THAN YOU WOULD EVER DO ON YOUR OWN....

ANOTHER OBVIOUS EXAMPLE OF THIS IS YOU CAN GET OFF A TREADMILL ANYTIME BUT YOU CANT STOP YOUR RUN ON THE TRAIL ANYTIME BECAUSE YOU HAVE TO GET BACK TO WHERE YOU STARTED FROM.

IMPLEMENTING OUT AND BACK WORKOUTS IS AN EXCELLENT WAY TO ACHIEVE INCREASED VOLUME.

ADDITIONALLY,

IT IS AMAZING WHAT YOU CAN ACHIEVE IN LIFE IF YOU HAVE GOOD GOALS AND ARE AROUND POSITIVE PEOPLE WHOM WANT TO SEE YOU SUCCEED. THIS IS VERY IMPORTANT. I HAVE THIS AT THE BEACH FROM THE PEOPLE WHO WORK THERE AND EXERCISE THERE. SAME AT MY GYM. IT MAKES A BIG DIFFERENCE. IF YOU ARE ALWAYS SEEING YOUR FRIENDS WHERE YOU WORK OUT, YOU KNOW EACH OTHER BY NAME AND YOU ENCOURAGE AND AM HOPEFUL FOR ONE ANOTHER IT MAKES A REAL DIFFERENCE. WHAT EVEN TAKES THIS TO A HIGHER LEVEL IS WHEN YOU START TO INSPIRE PEOPLE AND OTHERS LOOK UP TO YOU FOR THEIR MOTIVATION AND INSPIRATION. THE BETTER YOU BECOME, IF YOU ARE AROUND GOOD PEOPLE WHO RECOGNIZE IT AND ALSO STRIVING TO ACHIEVE, THE " LIGHT BECOMES BRIGHTER " TO BECOME. IF YOU DONT HAVE THIS WHERE YOU ARE TRAINING SEEK TO TRAIN SOMEWHERE ELSE WHERE YOU DO. IT DOES EXIST. TAKE YOU AND YOUR DETERMINATION TO AN ENVIRONMENT THAT SUPPORTS YOU AND WHAT YOU DO, GIVE IT BACK AND LET IT MAGNIFY.

FOR THOSE WHOM WISH TO BE ONE OF THE BEST IN THE WORLD IS THE MINDSET TO NOT JUST ACHIEVE SOMETHING BUT TO HAVE AN INDOMITABLE WILL TO ACHIEVE WHAT YOU WISH TO ACHIEVE. TO THINK, I MUST DO THIS. I WILL DO IT. IT WILL HAPPEN. ULTIMATE FAILURE IS NOT AN OPTION AND IS IMPOSSIBLE. YOUR LIFE DEPENDS ON THIS. IT MUST HAPPEN. IT WILL HAPPEN. IT MUST BE DONE.

DON’T LET THE SIGHT OF THE WEIGHT OR CHALLENGE TO BE DONE, PSYCHE YOU OUT BEFORE YOU TRY. DON’T LET YOURSELF BECOME INTIMIDATED.

JUST TODAY, I WAS AT THE GYM AND A FRIEND OF MINE WHO KNOWS HOW I LIFT WALKED BY AND SAID TO ME…. “ LIGHT WEIGHT “ !!!!

I SAT THERE ON THE LEG PRESS MACHINE AND THOUGHT TO MYSELF, HE’S RIGHT. THIS IS BULLSHIT. I PUT THE PIN AT THE BOTTOM OF THE STACK AND DID  15 REPS. IT IS SIMPLY AMAZING THE ROLE THE MIND PLAYS IN WEIGHTLIFTING AND ITS INNATE DESIRE TO PROTECT ITSELF FROM PERCEIVED POSSIBILITY OF INJURY.

WHICH BRINGS ME TO THE NEXT POINT.

THE OBSESSION IN BODYBUILDING AND OF COURSE FROM TRAINERS TO MAKE SURE YOU AND YOUR CLIENT DON’T GET INJURED.

FUNNY, NO OTHER SPORT IN EXISTENCE FOLLOWS THIS PROTOCOL BUT BODYBUILDING AND ITS OBSESSION WITH LACK OF INJURY.

IF YOU REALLY WANT TO GO SOMEWHERE WITH THIS SPORT, TAKE THE RISKS WITH BODYBUILDING LIKE ANY OTHER SPORT AND DARE TO GET INJURED. YOU WILL BE AMAZED AS TO WHAT YOU CAN ACHIEVE AND HOW OFTEN YOU WILL NOT GET INJURED.

GETTING INJURED THOUGH CAN BE LARGELY AVOIDED. TAKE SMALL STEPS OF BIG INTENTIONS. FOR EXAMPLE, USE SHOCK METHODS. GO HEAVY. HOWEVER, USE SHOCK METHODS REGULARLY AND INCREASE THE RESISTANCE CONSISTENTLY THOUGH SLOWLY.

FOR EXAMPLE, IT IS FAR SAFER TO DO REGULAR HEAVY WEIGHT SINGLES WITH 10 SECONDS OF REST IN BETWEEN EACH REP THAN TO DO THEM ONCE IN A WHILE. LET YHOUR MUSCLES GET USED TO SHOCK METHODS AND HEAVY WEIGHT. GET TO KNOW YOUR LIMITATIONS HERE. YOU AER FAR MORE LIKELY TO GET INJURED WHEN YOU RARELY DO MAX LIFTS, YOUR BODY ISNT USED TO IT AND YOU DONT EVEN KNOW HOW MUCH YOUR MAX IS TO BEGIN WITH.

THIS SAID, I HAVE NEVER AND WILL NEVER SUPPORT THE EXERCISES OF SQUAT, DEADLIFT AND FREEWEIGHT BENCH. THEY ARE THE MOST DANGEROUS AND THE ONLY EXERCISES THAT CONSISTENTLY CAUSE INJURY. THE SPINE SHOULD NEVER BE COMPRESSED WITH HEAVY WEIGHT. 

FINALLY, NOT EVERYONE WISHES TO TAKE THIS SPORT THIS FAR. UP TO YOU AS TO HOW SERIOUS YOU ARE ABOUT THIS. THERE ARE THOSE WHOM WILL SAY, WHY DO YOU WANT TO GET THAT BIG ? THIS IS A BIZARRE QUESTION BUT ONE THAT IS ROOTED IN BODYBUILDING FOR THE OPPOSITE SEX AND NOT FOR ONESELF. BODYBUILDING IS ABOUT GETTING BIG AND STRONG AND THE BIGGER AND STRONGER THE BETTER. THAT IS HOW IT WORKS. SIMPLE AS THAT. NOT BECAUSE SHE WILL LIKE IT OR HE WILL LIKE IT BUT BECAUSE I LIKE IT AND THAT IS MY SPORT, ROOTED FROM THE FOREFATHERS OF BODYBUILDING SUCH AS ARNOLD AND LOU FERRIGNO. YOU PICK YOUR IDOLS AND SPORT. I PICK MINE..... EVERY SPORT HAS ITS STARS OR IDOLS YOU WISH TO BECOME ONE DAY.

WHILE I LEFT OUT CAFFEINE AND OTHER STIMULANTS AS NOTED UNDER SPORTS SUPPLEMENTS, THESE CAN BE USED AS WELL FOR NEURAL DRIVE RATHER THAN HORMONES AS NOTED FOR MEN AND WOMEN. WHAT I DONT LIKE ABOUT JUST STIMULANTS ALONE IS THEY HAE NO FOUNDATIONAL BASE THAT ACTUALLY MAKES YOU STRONGER AND HEALS YOU. IF I HAVE ENERGY I WANT IT TO BE BECAUSE I AM STRONGER FROM HEAD TO TOE. TAKING SOMETHING THAT IS GOING TO ESSENTIALLY RACE FUEL MY BRAIN WHILE MY BODY IS RUNNING ON 87 DOESNT MAKE GOOD SENSE TO ME AND INCREASES RISK OF NEEDLESSLY BECOMING INJURED.

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ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 7

 ISOMETRIC AND ECCENTRIC STRENGTH TRAINING

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

YOU ARE APPROXIMATELY 30 % STRONGER ISOMETRICALLY WHERE YOU JUST HOLD A WEIGHT THAN WHAT YOU ARE CONCENTRICALLY OR POSITIVELY WHERE YOU RAISE OR MOVE A WEIGHT.

YOU ARE APPROXIMATELY 30% STRONGER ECCENTRICALLY OR NEGATIVELY WHERE YOU LET A WEIGHT DOWN THAN WHAT YOU ARE CONCENTRICALLY OR POSITIVELY WHERE YOU RAISE OR MOVE A WEIGHT.

JUST BECAUSE YOU ARE FATIGUED IN YOUR USUAL RANGE OF MOVEMENT OF POSITIVE, MOMENTARY ISOMETRIC AND ECCENTRIC, DOES NOT MEAN YOU ARE FATIGUED ISOMETRICALLY AND ECCENTRICALLY. ONLY CONCENTRICALLY OR POSITIVELY. 

NOTE : WHILE THERE IS A STRENGTH ADVANTAGE IN THESE AREAS, IF YOU ARE NOT TRAINING ISOMETRICS OR ECCENTRICS, YOU MAY FIND THAT THESE AREAS ARE WEAKNESSES WHICH MAY LEAD TO CONSIDERABLY LESS THAN 30% TO START. YOU SHOULD TRY A 10 % INCREASE TO BEGIN AND TAKE ADVANTAGE OF CONSIDERABLE INCREASES IN THESE AREAS.

TO HAVE MORE STIMULATION AND COMPLETE CONDITIONING UPON THE TARGET MUSCLE, DO SETS WHERE YOU ARE HOLDING THE WEIGHT STATIONARY ( ISOMETRICALLY ) THAT IS AN APPROXIMATELY 30% GREATER WEIGHT THAN YOUR USUAL FULL RANGE OF MOTION FOR AT LEAST 3 SECONDS, PREFERABLY 5 AND LET IT DOWN SLOWLY OVER AN ADDITIONAL APPROX. 5 SECOND PERIOD, TOTALLING 10 SECONDS. YOU CAN TARGET THE 3 ENERGY PATHWAYS AS OUTLINED IN EPISODE NUMBER 1.

10 SECOND SET, ( 1 REP ) 30 SECOND SET, ( 3 REPS ) 90 SECOND SET ( 9 REPS )

ALTERNATE LEFT – RIGHT WOULD DOUBLE THE TIME FOR THE SET. SUCH AS ONE REP FOR THE LEFT ARM WHICH TAKES 10 SECONDS AND 1 REP FOR THE RIGHT ARM WHICH TAKES 10 SECONDS.

YOU CAN ALSO DO SETS THAT DO NOT HAVE A ISOMETRIC BUT NOT AN ECCENTRIC, AN ECCENTRIC BUT NOT ISOMETRIC WHERE EACH REP ISOMETRIC OR ECCENTRIC IS 5 SECONDS. HENCEFORTH, THE FOLLOWING ;

10 SECONDS ( 2 REPS ), 30 SECONDS ( 6 REPS ), 90 SECONDS ( 18 REPS ).

YOU CAN ALTERNATE ARMS OR LEGS DOING THIS WHICH WOULD THEN DOUBLE THE OVERALL TIME FOR THE SET WHICH HAPPENS TO DOUBLE THE REST IN BETWEEN EACH REP. A GOOD IDEA IS TO SWITCH IN BETWEEN THE ALTERNATION AND THE CONSISTENT REPS, SWITCHING IN AND OUT . THIS WAY WITH THE ALTERNATION YOU HIT THE FIBERS HARDER. WITH THE NON ALTERNATING YOU DO MORE METABOLIC " BURN " AND PUMP. STRESS. WHEN YOU ALTERNATE, YOU GIVE A LITTLE TIME FOR RECOVERY TO HIT THE MYOFIBRILLAR HARDER, WHEN YOU DON’T, A LITTLE MORE STRESS ON THE SARCOPLASMIC OF THE MUSLES CAUSING MORE METABOLIC STRESS AS NOTED ABOVE.

NOTE IS THAT MIKE MENTZER WOULD DO AT TIMES, 15 SECOND HOLDS AT THE END OF THE SET.

TAILOR THIS AS TO YOUR LIKING AND HOW YOU FEEL. YOU MAY WISH TO FOCUS MORE ON THE 10 SECOND AND 30 SECOND PATHWAYS AND CONSIDER A MIDRANGE OF 45 SECONDS IF 90 FEELS TOO MUCH. I WOULD RECOMMEND A FOCUS ON THE SHORTER BUT HEAVIER TIME SETS WHILE STILL GIVING SOME TIME FOR STIMULATION TOWARDS DEVELOPING THE AEROBIC ENERGY PATHWAY WHICH INCREASES THE POWER OF THE TWO OTHER SYSTEMS BEING THE PHOSPHAGEN ( ATP CP ) AND GLYCOLYTIC AS SHOWN IN EPISODE NUMBER 1. THIS SAID, HOWEVER, CONSIDER THE FOLLOWING ! :

ONE GOOD WAY TO HANDLE 45 AND 90 SECOND SETS OR 90 AND 180 SECOND LEFT RIGHT ALTERNATIONS IS DROP SETTING FROM 10 SECONDS ON. FOR EXAMPLE, DROPPING THE WEIGHT A LITTLE AT THE 15 SECOND MARK WHERE YOU ARE APPROX. 10 % LESS STRONG ( NOTE ENERGY PATHWAYS GRAPH ), 25 SECOND MARK WHERE YOUR STRENGTH DECREASES ONCE AGAIN BY 10 % , 35 SECOND MARK, UNTO 90 SECONDS . ( APPROXIMATELY DOUBLED ON LEFT – RIGHT ALTERNATION ) THIS IS AN EXCELLENT WAY TO ENSURE YOUR MUSCLES WILL NOT SHIFT TOWARDS THE ENDURANCE FIBER 1. SO IN PRACTICE, QUITE SIMPLY, YOU GO MAX WEIGHT OF 10 SECONDS OR LESS AND DROP THE WEIGHT AS NEED BE TO THE POINT OF YOUR DESIRED TIME FRAME, ALWAYS HITTING THE MUSCLES WITH MAXIMUM RESISTANCE INTENSITY ALONG THE WAY. SO FOR EXAMPLE, IF YOU WERE DOING A 90 SECOND SET, START THE SET WITH YOUR 10 SECOND WEIGHT AND DROP THE WEIGHT INCREMENTALLY AS LITTLE AS YOU HAVE TO TO GET TO THE 90…

DROP SETS ARE NOT USUALLY COMBINED WITH POWER SETS OF APPROXIMATELY 4 – 5 REPS. SO THIS IS BRUTAL TRAINING. 

RATE OF FORCE DEVELOPMENT AND SPEED ARE NOT BEING TRAINED WITH ISOMETRICS AND ECCENTRICS UNLESS IF YOU ARE WORKING ON PLYOMETRICS AND MY OWN BALLISTIC ISOMETRICS TECHNIQUE WHICH ARE  OTHER EPISODES FOR DISCUSSION.

.NOTE 1 : AS FAR AS HOW MANY SETS A WEEK, 10 SETS, IS THE USUAL STANDARD AS PER GERMAN VOLUME TRAINING AND MENTZER BUT TAILOR THIS AS TO YOUR LIKING. THINK….. THIS IS SOMETHING I NEED TO “ GET IN “ RATHER THAN OBSESS ABOUT THE NUMBER OF SETS PER WORKOUT OR WEEK. MANY TIMES YOU NEED TO GO BY “ FEEL. “ 

LEE HANEY WOULD DO 15 SETS FOR CHEST TOTAL, COUNTING ALL EXERCISES , EVERY 4 DAYS

NOTE 2 : DON’T LOOK TO A TRAINER OR SCIENCE TO DETERMINE SPECIFICALLY YOUR ROUTINE. ALWAYS REMEMBER THE PRINCIPLES AND WORK OUT THE METHODS AS DESIRED. YOU KNOW YOU NEED TO “ GET IT IN “ HEAVY NEGATIVES AND HEAVY ISOMETRICS SO JUST…. DO IT. YOU KNOW THE ENERGY PATHWAY TIME FRAME AND FIBER PRINCIPLES AS OUTLINED IN EPISODE 1 SO YOU CAN TAILOR ACCORDINGLY.

ALWAYS REMEMBER YOUR PRINCIPLES. METHODS CAN VARY INTO INFINITY AND DRIVE YOU…… “ NUTS” IF YOU OVERLY FOCUS ON METHODS.

“ GET IT IN “ AND LISTEN TO YOUR BODY. GO BY FEEL AND WITH PRACTICE AND EXPERIENCE YOU WILL KNOW WHAT WORKS BEST FOR…. YOU.

SCIENCE IS WHERE YOU GET YOUR FOUNDATION FROM AS A GUIDE. THEN, SECONDLY, CONSIDER “ BRO SCIENCE “ ( WHAT OTHER PROFESSIONAL ATHLETES ARE SAYING ),

THEN, ONCE AGAIN, COMBINED WITH THIS, LISTEN TO YOUR BODY, GO BY FEEL AND TAILOR TO YOU AND YOUR OWN EXPERIENCE.

FINALLY, MAY I SAY, PLAY AND HAVE A GOOD TIME !!! I REALLY ENJOY BODYBUILDING SO WHILE THIS MAY SOUND ODD, I ACTUALLY THINK ALL THIS IS REALLY GREAT / FUN AND I ALWAYS LOOK FORWARD TO IT.

FOR EXAMPLE, SUPERSETTING IS ONE OF MY FAVORITE " FUN " TRAINING TECHNIQUES.

NOTE 3 :THERE IS THE FOUNDATIONAL 10 SETS ROUTINE AS NOTED IN NOTE NUMBER 1 OF WHICH YOU CAN CHOOSE TO IMPLEMENT OR JUST GO BY FEEL AS TO WHEN YOUR MUSCLES ARE DONE. GENERALLY THOUGH, YOU SHOULD DO AT LEAST SEVERAL SETS AND WHEN YOU ARE DONE WITH YOUR ROUTINE, YOUR MUSCLES SHOULD FEEL WORKED OR FATIGUED.

NOTE 4: SPECIFIC SPORT TRAINING MODIFIES METHODS. SO IF YOU ARE TRAINING FOR JU JITSU FOR EXAMPLE WHERE YOU ARE FREQUENTLY PERFORMING ISOMETRIC HOLDS FOR LONG PERIODS OF TIME ( 15 – 30 SECONDS ), ADJUST YOUR ISOMETRIC HOLD TIMES ACCORDINGLY.

NOTE 5: YOU CAN ISOMETRICALLY HOLD THE WEIGHT FOR MORE THAN ONE POINT IN THE RANGE OF MOTION. FOR INSTANCE, YOU CAN CHOOSE A ISOMETRIC HOLD OF 5 SECONDS IN THE FULLY CONTRACTED POSITION AND 5 SECONDS IN THE MID RANGE CONTRACTED POSITION. WHILE THERE IS EVIDENCE THAT ISOMETRIC HOLDS ARE MOST BENEFICIAL IN REGARDS TO THE MUSCLE BEING 90 % EXTENDED, YOU MAY WISH TO ALTERNATE BETWEEN 90 % AND 50 % OR OTHER AND SEE WHAT FEELS AND WORKS BEST FOR YOU. MENTZER WOULD HOLD FOR 15, HOWEVER, AT LEAST 5 IS THE WAY TO GO. 

***  IN REGARDS TO ISOMETRIC HOLD TIMES, IN YOUR USUAL SETS, YOU CAN OBTAIN ISOMETRIC BENEFIT BY HOLDING FOR AS LITTLE AS 3 SECONDS ! ***

NOTE 6 : IT IS A GOOD IDEA TO START OUT WITH ISOMETRICS AND ECCENTRICS  AT A 10% INCREASE IN POUNDAGE AND INCREASE THE PERCENTAGE TO APPROXIMATELY 30 % + AS ABLE AND SORENESS DICTATES TO HELP PREVENT AGAINST INJURY SINCE YOU ARE EXPOSING YOUR MUSCLES AND TENDONS TO A NEW TYPE OF STRESS. 

OF NOTE IS THAT ECCENTRICS PUT AN ADDITIONAL FOCUS AND STRENGTH UPON THE TENDONS TO DEVELOP TENDON STRENGTH.

NOTE 7: FULL REST IN BETWEEN SETS TAKES 2-3 MINUTES ( ATP CP RECOVERS 90 % IN 2 MINUTES, 100 % IN 3-5 )  TO BEST TARGET MYOFIBRILLAR HYPERTROPHY AND HYPERPLASIA. YOU CAN REDUCE THIS TIME TO ABOUT A MINUTE FOR MORE OF THE SARCOPLASMIC PUMP. THIS WILL REDUCE YOUR OVERALL STRENGTH IN THE MOVEMENT SO BE MINDFUL THAT COMPLETE REST IS BEST FOR THE MYOFIBRILLAR HYPERPLASIA AND  HYPERTROPHY WHILE INCOMPLETE OF ABOUT A MINUTE FOR THE SARCOPLASMIC, 30 SECONDS FOR THE AEROBIC MITOCHONDRIAL EFFICIENCY, PROLIFERATION AND CAPILLARY PERFUSION.

IN PRACTICE, A TRAINING EXAMPLE OF THE ABOVE EPISODE IS THE FOLLOWING :

A TRAINER HELPS YOU RAISE A WEIGHT THAT IS 30 % GREATER THAN YOUR USUAL RANGE OF MOTION POUNDAGE.

YOU HOLD THE WEIGHT FOR ABOUT 5 SECONDS AND THEN LET IT DOWN FOR ABOUT A 5 SECOND PERIOD. ( 10 SECONDS PER REP. ) 

THE TWO STEP IS ;

YOU HOLD A WEIGHT FOR APPROX.  5 SECONDS. YOU LET IT DOWN TO POSITION 2 WITHIN APPROX. 3 SECONDS. YOU HOLD IT FOR APPROX. 5 SECONDS, YOU LET IT DOWN TO COMPLETE THE RANGE OF MOTION IN APPROX. 3 SECONDS. ( THIS REP TAKES APPROX. 16 SECONDS TO COMPLETE.

ANOTHER EXAMPLE IS YOU USE TWO LEGS TO RAISE THE BAR ON THE LEG EXTENSION, HOLD IT WITH ONE LEG FOR 5 SECONDS AND THEN LET IT DOWN SLOWLY.

INNOVATIVE PHYSIQUE DEVELOPMENT @ GMAIL.COM

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER  8

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

ONE OF THE PROBLEMS OF USUAL BODYBUILDING TRAINING PROTOCOLS IS IT ISNT REALISTIC TO WHAT LIFE ACTUALLY IS.

NOT FOR ANIMAL, NOT FOR HUMANS AND NOT EVEN FOR FISH.

THE PROBLEM  IS THE CONSTANT PREDICTABLE RESISTANCE. WHOLLY UNREALISTIC TO LIFE.

MY GREATEST WORKOUTS, BAR NONE WAS WHEN I WOULD PULL MY WEIGHTS IN THE RIVERSIDE COUNTY, CALIFORNIA DESERTS, THROUGH SAND, ROCKS, SHRUBS, GULLEYS, UP AND DOWN HILLS. EVERY PIECE OF TERRAIN YOU COULD THINK OF PROVIDING INFINITE EVER CHANGING RESISTANCE CURVES OF CONCENTRIC, ECCENTRIC AND ISOMETRIC PARADISE. VIRTUALLY ALL REPS WERE NEVER THE SAME. NOR DID I OFTEN HAVE ANY IDEA OF WHAT THE RESISTANCE WOULD BE FROM ONE SECOND TO THE NEXT.

THIS IS REALITY OF GOING OFF THE TRAIL AND TREKKING RIGHT OUT INTO THE VIRGIN WILDERNESS, JUST LIKE AN ANIMAL. HOWEVER, WITH ME, I INCORPORATED A EXERCISE INTO THE OFF THE TRAIL TREK AND THAT WAS MY WEIGHT PULLS AS SHOWN IN MY OUTDOOR VIDEOS.

EVEN FISH HAVE NO IDEA OF THE RESISTANCE THEY WILL BE SWIMMING IN AS THEY FORGE THROUGH UNENDING CURRENTS OF DIFFERENT  WATER RESISTANCE.

THE FACT IS, EXERCISE IN ITS MOST RAW LIFE FORM FOR MILLIONS OF YEARS WAS NEVER CONSISTENT RESISTANCE. HARDCORE REALITY IS EVER CHANGING RESISTANCE FROM EASY TO IMPOSSIBLE ISOMETRIC. YOU MAY HAVE HIKED A TRAIL IN YOUR LIFE. HOWEVER, UNTIL YOU HAVE HIKED OFF THE TRAILS AND STRAIGHT INTO THE FOREST, YOU HAVE NO IDEA OF THE IMMENSE DIFFICULTY YOU WILL ENCOUNTER. YOU MAY HAVE TO BREAK BRANCHES IN YOUR PATH FOR INSTANCE OR CLIMB UP AND DOWN ROCKS.

ANYWAY, THE POINT HERE IS NOT TO ADVOCATE FOR OFF THE TRAIL HIKING THOUGH I HAVE DONE SO. THE POINT IS HAVING A TRAINING PARTNER ESSENTIALLY " FUCK YOU " WITH THE WEIGHT YOU ARE LIFTING.

GET CREATIVE. PUSH ON THE WEIGHT STACK. PULL ON IT. HOLD IT. PULL A CABLE FOR YOUR PARTNER FOR AND  AGAINST . HOLD IT. GIVE IT SHORT YANKS FOR AND AGAINST. ESSENTIALLY SCREW WITH HIS OR HER SET. STOP THINKING ABOUT COMPLETING A SET AND START THINKING ABOUT THE QUALITY OF THE SET FOR MUSCLE AND STRENGTH BUILDING.

POST ACTIVATION POTENTIATION ALSO COMES INTO PLAY HERE. YOU ARE MOVING A WEIGHT AND ALL OF A SUDDEN, CANNOT. THEN, IT RELEASES INSTANTLY BACK TO THE WEIGHT YOU ARE LIFTING.

WITH THIS TYPE OF TRAINING, YOU WILL HAVE OVERLOADED ISOMETRICS, ECCENTRICS, POSITIVES TO THE POINT OF ISOMETRIC, SPEED AND RATE OF FORCE DEVELOPMENT COMBINED WITH POST ACTIVATION  POTENTIATION, FORCED REPS WHERE YOUR TRAINING PARTNER HELPS YOU COMPLETE A SET AS WELL AS RESISTANCE CURVE TRAINING AND EVEN CHANGE OF SPEED WITHIN THE REP ITSELF.

THIS ............. THIS IS THE COMBINATION OF MULTIPLE PRINCIPLES OF TRAINING WITH TRAINING THAT IS REALITY BASED TO LIFE SITUATIONS. REALITY, RATHER THAN SIMULATIONS OF REALITY ARE ALWAYS BETTER FOR TRAINING.

NOT TO MENTION THE FACT THAT THIS TYPE OF TRAINING IS EXCITING AND A LOT OF FUN AS WELL.

SINCE I LIVE IN LONG ISLAND NOW I DONT HAVE THE DESERTS TO PULL IN. TO MAKE UP FOR IT, I PULL THROUGH DIFFERENT PATCHES OF SAND FOR VARIED RESISTANCE AND INTO WASHED UP WOOD AND SEAWEED TO GET CAUGHT UP IN TO CHANGE THE RESISTANCE. IF I FIND A SAND HILL I WILL PULL INTO IT FOR ANOTHER CHANGE OF RESISTANCE. 

CONSTANT CHANGING OF RESISTANCE WILL CONDITION YOUR MUSCLES TO A MUCH HIGHER LEVEL THAN UNREALISTIC CONSISTTENT RESISTANCE.

THE ENTIRE CONCEPT OF MUSCLE CONFUSION AND CHANGING UP A ROUTINE TO KEEP SEEING PROGRESS IS NOTHING MORE THAN THE NEED FOR YOUR BODY TO EXPERIENCE EXERCISE THAT IS, REALISTIC RATHER THAN AN UNREALISTIC ONE DIMENSIONAL EXPERIENCE.

FOR EXAMPLE, COMPARE A STAIR CLIMBING MACHINE TO CLIMBING UP AND............................ DOWN ACTUAL STEPS WITH VARIOUS WEIGHT DUMBELLS IN YOUR HANDS.  BECAUSE YOU KNOW, YOU HAVE TO BRING BACK VARIOUS WEIGHT BRANCHES AND LOGS YOU FOUND IN THE FOREST TO BUILD YOUR HUT WHEN YOU WERE A CAVEMAN OR CAVEWOMAN.... YOU GET THE IDEA. ...NO COMPARISON. THINK ABOUT IT.....................................

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 9

RATE OF FORCE DEVELOPMENT AND SPEED TRAINING

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

BODYBUILDING , THE NAME IS NOT WEIGHTLIFTING. IT IS BODYBUILDING. SO YOU ARE BUILDING OR IMPROVING THE PERFORMANCE OF YOUR BODY VIA RESISTANCE BASED EXERCISES WITH RESISTANCE THAT CAN BE APPLIED BY A VARIETY OF MEANS SUCH AS FREE WEIGHTS, MACHINES, RESISTANCE BANDS, WATER RESISTANCE, AIR RESISTANCE, GRAVITY RESISTANCE, ROLLING RESISTANCE, FRICTIONAL RESISTANCE.

HENCEFORTH, THE CONCEPT OF STRENGTH IN REGARDS TO BODY BUILDING AS BEING MERELY THE AMOUNT OF WEIGHT YOU CAN LIFT ON A 1 REP MAXIMUM AS A BAROMETER OR GAUGE OF YOUR STRENGTH IS NOT ACCURATE.

NOW, OF COURSE WE UNDERSTAND THE CONCEPT OF THE AMOUNT OF WEIGHT YOU CAN LIFT IN RELATION TO THE REPS WITH THE MORE REPS PERFORMED, TO A POINT, THE LOWER THE WEIGHT YOU CAN LIFT. IN OTHER WORDS, ENDURANCE VS MAXIMAL 1 REP STRENGTH. THIS IS NOTHING NEW TO JUST ABOUT EVERYONE.

IN OTHER WORDS, NOT JUST THE AMOUNT OF WEIGHT YOU CAN LIFT BUT HOW FAST YOU CAN ACCELERATE IT. IN AUTOMOTIVE TERMS, THIS WOULD BE CONSIDRED TORQUE.

THEN, WE HAVE FINAL SPEED ATTAINED WITH THE RESISTANCE OR IN AUTOMOTIVE TERMS, HORSEPOWER.

THE ABILITY TO ACCELERATE A WEIGHT AND HOW FAST IT CAN BE FINALLY ACCELERATED TO ARE TWO COMPONENTS OF STRENGTH THAT ARE OFTEN OVERLOOKED. TORQUE IN ACCELERATION AND SPEED IN ITS FINAL DESTINATION....

BY DEVELOPING THESE AREAS, YOU TARGET THE TYPE 2B AND 2 A FIBERS WITH FURTHER STIMULATION, FOR NOT JUST GREATER OVERAL STRENGTH CAPACITY AS AN ATHLETE BUT POTENTIAL FOR GREATER MUSCULAR GROWTH AS WELL...

UNFORTUNATELY, DUE TO ATHLETIC TRAINERS BEING UNDERPAID AND UNDERVALUED BY MANY GYMS, TRAINERS DO NOT POSSESS THIS KNOWLEDGE OF CONDITIONING AND SINCE THEY DO NOT POSSESS THIS KNOWLEDGE, THEY CANNOT SHARE IT WITH THE GYM MEMBERS NOR THE CORPORATE STAFF OR OWNERS WHO FALSELY PERCEIVE A TRAINER AS BEING LITTLE MORE THAN A " FORM " EXPERT AND MOTIVATOR SIMILAR TO A LIFEGUARD BEING LITTLE MORE THAN A COOL SEXY BEACH JOB WHICH IS RIDICULOUS. IT IS SERIOUS WORK THAT SHOULD BE HIGHLY VALUED.

DUE TO THE LACK OF RESPECT AND VALUE FOR THE FIELD OF EXERCISE SCIENCE, KEISER AIR MACHINES ARE NOWHERE TO BE FOUND EXCEPT BY THE SPORTS TEAMS WHOM HAVE THE MONEY AND KNOWLEDGE TO VALUE THEIR TRAINERS AND THE KNOWLEDGE / BENFIT THEY PROVIDE.

RATE OF FORCE DEVELOPMENT AND SPEED CAN BE TRAINED THOROUGHLY WITH KEISER AIR MACHINES WITH THE RESISTANCE BEING AIR. SINCE THE RESISTANCE IS AIR AND THERE IS NO INERTIAL RESISTANCE LOSS, RESISTANCE CAN BE MAINTAINED AT ALL PHASES OF MOVEMENT, REGARDLESS OF ACCELERATION OR SPEED. NOT TO MENTION, WITH TH KEISER AIR MACHINES, ECCENTRIC RESISTANCE AND EVEN CONCENTRIC RESISTANCE CAN BE INCREASED QUICKLY BY SIMPLY PRESSING A BUTTON ON THE HANDLE.

THE KEY IS WITH RATE OF FORCE DEVELOPMENT AND SPEED IS TRYING TO ACCELERATE AND MOVE THE RESISTANCE AS FAST AS POSSIBLE.

THIS TRAINING CAN BE BEST PERFORMED IN THE SAND SINCE THERE IS NO INERTIAL RESISTANCE LOSS IN THE SAND SUCH AS WHEN I DO MY PULLS. HOWEVER, IT CAN STILL BE PRACTICED IN THE GYMS WITH CONVENTIONAL EQUIPMENT THOUGH NOT AS WELL.

WATER RESISTANCE WORKOUTS CAN BE EMPLOYED IN A POOL WHICH ARE QUITE UNIQUE IN THAT THE RESISTANCE INCREASES, DEPENDING UPON HOW MUCH SPEED YOU TRY AND ATTAIN. WATER WORKOUTS ARE FANTASTIC. AMAZON HAS RESISTANCE GEAR YOU CAN PURCHASE TO INCREASE THE RESISTANCE GREATER THAN WHAT YOUR ARMS AND HANDS CAN PROVIDE.

A PRESCRIPTION FROM YOUR DOCTOR TO GET PHYSICAL THERAPY CAN GET YOU WATER WORKOUT EXERCISE WITHOUT COST AT A FACILITY THAT HAS A POOL SUCH AS METRO PHYSICAL THERAPY IN LONG ISLAND, NEW YORK.

RESISTANCE BANDS CAN ALSO BE USED TO WORK ON YOUR RATE OF FORCE DEVELOPMENT AND SPEED. RESISTANCE DOES NOT INCREASE DEPENDING UPON YOUR SPEED BUT RATHER A RESISTANCE CURVE INCREASE THE MORE YOU STRETCH THE BANDS.

ANOTHER FORM OF STRENGTH IS PLYOMETRIC STRENGTH WHICH IS QUICK NEGATIVE FOLLOWED BY AN INSTANTANEOUS ISOMETRIC HOLD , FOLLOWED BY AN EXPLOSVE POSITIVE. THIS IS RARELY PERFORMED DUE TO THE MISPERCEPTION THAT THERE IS NO NEGATIVE HERE WHEN IN FACT, THERE IS AN EXPLOSIVE NEGATIVE OF WHICH PROVIDES A GREAT DEAL OF STIMULATION.

OF NOTE THOUGH IS THAT PLYOMETRICS ARE AN ADVANCED TRAINING TECHNIQUE THAT CARRIES ADDITIONAL RISK OF INJURY.

MORE ON PLYOMETRICS IN EPISODE NUMBER 10 BELOW.

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 10

PLYOMETRIC STRENGTH TRAINING

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

WHILE PLYOMETRICS IS CONSIDERED TO BE FROM THE FITNESS REALM AND ALL ABOUT JUMPING, THE PRINCIPLES OF PLYOMETRICS CAN BE APPLIED IN MANY OTHER AREAS.

ESSENTIALLY, WHAT PLYOMETRICS IS, OF WHICH IS CONTRARY TO BODYBUILDING....  " NORM " IS WHERE YOU HAVE A FAST ECCENTRIC, FOLLOWED BY AN INSTANTANEOUS PAUSE FOLLOWED BY AN EXPLOSIVE CONCENTRIC.

CONCENTRIC MEANS A POSITIVE. ECCENTRIC MEANS A NEGATIVE.

SO FOR EXAMPE WITH A BENCH PRESS MOVEMENT, A POSITIVE IS WHEN YOU PRESS OUT AND A NEGATIVE IS WHEN YOU LET IT BACK.

WHAT MAKES PLYOMETRICS SO POTENT AND RATHER DANGEROUS IS WHERE THE ECCENTRIC IS THERE IN THE MOVEMENT BUT IT IS CONDENSED INTO A FRACTION OF TIME.

AN EXAMPLE OF THIS IS A CLAP PUSHUP.

THERE IS A YOUTUBE CHANNEL VIDEO THAT I HAVE SEEN WHERE THE GUY IS CLAIMING THAT IF YOU CAN DO 50 CLAP PUSHUPS, YOU CAN DO A 325 BENCH.

WHEN I EXAMINED THIS METHOD AND CLAIM AND MATCHED IT UP AGAINST PRINCIPLES I FOUND HIS METHOD WAS HIGHLY POTENT AND QUITE POSSIBLE IN HIS CLAIM.

WHY ?

HE IS EMPLOYING RATE OF FORCE DEVELOPMENT AND SPEED ON THE CONCENTRIC TO GO AIRBORNE SUFFICIENTLY TO PROVIDE TIME FOR A CLAP AND THEN FALL DOWNWARD WITH GRAVITY, CATCHING HIMSELF AND CONDENSING AN ECCENTRIC IN TO A VERY SHORT DISTANCE OR PERIOD OF TIME, AN INSTANTANEOUS ISOMETRIC HOLD AND THEN A REVERSAL.... 

THIS IS A PUSHUP PLYOMETRIC AND ESSENTIALLY EMPLOYS A BALLISTIC ECCENTRIC. IT IS WHERE YOU CONDENSE THE ECCENTRIC COMPONENT INTO A VERY SHORT DURATION OF TIME OR IN OTHER WORDS, YOU ALL OF A SUDDEN, PUT THE BRAKES ON AND REVERSE. THE ENTIRE ENERGY OF THE ECCENTRIC PORTION IS EXPENDED INSTANTANEOUSLY, PRACICING RATE OF FORCE DEVELOPMENT UPON AN ECCENTRIC, ESSENTIALLY CATCHING HIMSELF AND THEN REVERSING...

WHILE THIS IS RATHER DANGEROUS AND SHOULD ONLY BE PERFORMED BY ADVANCED ATHLETES, OR THOSE WILLING TO TAKE THE RISK TO OBTAIN ITS BENEFIT, THERE IS NO QUESTION AS TO ITS BENEFIT AS ANOTHER FORM OF STRENGTH TRAINING UPON YOUR TARGET MUSCLE.

YOU DONT ALWAYS HAVE TO LET THE WEIGHT DOWN SLOW. YOU CAN LET IT  DOWN FAST AND CATCH IT AT THE LAST MOMENT. COMMON TRAINING PRACTICE IS ISOMETRICS SHOULD BE SLOW. THIS IS AS CORRECT AS IT IS INCORRECT. TRAIN BOTH PROTOCOLS. FAST AND SLOW. ON THE FAST ONE THOUGH, DONT JUST LET IT SWING THROUGH OR DISSIPATE ON ITS OWN. MAKE SURE YOU BRAKE THE WEIGHT OR RESISTANCE, ADJUSTING THE RESISTANCE CURVE ON YOUR ECCENTRICS.

IF YOU TRY JUMPING OFF A LEDGE, COMING DOWN INTO A SQUAT AND EXPLODE UPWARDS INTO A JUMP, WATCH HOW YOUR LOWER BODY FEELS THE NEXT DAY... COMBINE THIS WITH SOME SPRINTS..

NOW THERE ARE BODYBUILDERS THAT DONT WANT TO DO THIS AND I UNDERSTAND THAT BUT THE PRINCIPLES ARE THE SAME.

CONSIDER EXPLOSIVE OR FAST ECCENTRICS IN ADDITION TO YOUR OVERLOADED ECCENTRICS, CONDENSING THE ECCENTRIC PORTION INTO A CONDENSED AMOUNT OF TIME, USING THE FALLING WEIGHT TO RESULT IN AN OVERLOADED ECCENTRIC TO BE QUICKLY BRAKED.

FROM HERE, YOU MAY WISH TO REVERSE DIRECTION OF THE WEIGHT INTO A FAST RATE OF FORCE DEVELOPMENT AND SPEED POSITIVE MOVEMENT...

 FOR BODYBUILDING, I WOULD RECOMMEND FOCUSING ON BOTH BUT SEPARATELY, NOT PART OF THE SAME MOVEMENT.

THIS IS AN ADVANCED TECHNIQUE THAT CARRIES RISK OF INJURY.

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 11

HOW TO STOP THE LEG SHAKES

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

LEG SHAKES. UNWANTED AND EMBARASSING. HAS HAPPENED TO ALL OF US AT ONE TIME OR ANOTHER. HOW TO SUBSTANTIALLY REDUCE OR ELIMINATE THEM...

FOR ONE, YOU HAVE TO MAKE SURE YOUR NUTRITION IS ON POINT. YOUR NUTRITION CAN BE SATISIFIED VIA DIET AND SUPPLEMENTATION. CARBO LOADING WITH CONSTANT PROTEIN INTAKE WITH QUALITY FATS IS ESSENTIAL.

FROM THERE, VIEW THE ACHIEVING INTENSITY EPISODE. FOR INSTANCE, IF YOU ARE BEING EXPOSED TO HIGH LEVELS OF MICROWAVE RADIATION AND OR EMF FIELDS SUCH AS THAT WHICH ARE BY HIGH POWER LINES, AIR POLUTION , ETC. THESE ARE GOING TO BE NEGATIVE STRESSORS, SAPPING YOUR ABILITY TO CONTROL YOUR BODY AS DESIRED.

THEN COMES THE SPORTS SUPPLEMENTATION SUCH AS KRE ALKLYN CREATINE AND BETA ALANINE. VIEW GRAPH IN EPISODE NUMBER ONE.

DETERMINE IF THE SHAKES ARE HAPPENING WHEN YOU ARE WORKING YOUR LEGS AND WHICH COMPONENT OF STRENGTH IS OF ISSUE. CONCENTRIC, ECCENTRIC, ISOMETRIC OR A COMBINATION THEREOF...

FOCUS A MAJORITY OF YOUR SETS OR IF POSSIBLE, SOME EXTRA SETS ON ADDRESSING THE WEAKNESS. SO WHAT THIS MEANS FOR INSTANCE IS IF YOU ARE HAVING SHAKE ISSUES ON THE DOWN PORTION OF THE SQUAT OR THE ECCENTRIC, DO SETS FOCUSING ON JUST THE ECCENTRIC WITH A PARTNER OR TRAINER AND TRY TO GO HEAVIER THAN YOUR USUAL FULL RANGE OF MOTION REP. SO YOU WILL BE FATIGUING WITH THE ECCENTRIC ONLY AND ASSISTED ON THE CONCENTRIC AND MOMENTARY ISOMETRIC. THIS WAY, YOUR WEAKNESS WILL BECOME YOUR STRENGTH IN THIS PARTICULAR MOVEMENT AND YOU WILL BE ABLE TO PUMP OUT MORE REPS IN BENEFIT OF THE FULL RANGE OF MOTION, RATHER THAN BE LIMITED BY YOUR WEAKNESS.

FURTHERMORE,  REVIEW YOUR TRAINING ROUTINE AND DETERMINE IF YOU HAVE BEEN NEGLECTING STRENGTH ENDURANCE TRAINING WHICH WORKS ON YOUR CARDIO AND THE MIND / MUSCLE CONNECTION. I DO SO WHEN I PULL 155 POUNDS IN THE SAND FOR AN HOUR OR EVEN HOURS. STRENGTH FOR SURE BUT DEVELOPING THE MIND MUSCLE CONNECTION OVER TIME INTO THE HUNDREDS OF THOUSANDS FOR OPTIMUM MUSCLE COMMUNICATION REINFORCEMENT.

IN ADDITION, IF YOU ARE " GASSING OUT " OR RUNNING OUT OF CARDIO ENDURANCE IN YOUR SET, THIS IS A SERIOUS DETRIMENTAL PROBLEM. STRENGTH ENDURANCE TRAINING HELPS TO ENSURE THIS WILL NOT HAPPEN. ALONG THESE LINES, BREATHE IN AND OUT FORCEFULLY. DONT HOLD YOUR BREATH. YOU CAN EVEN PRIME YOUR SYSTEM EBFORE THE REP BY BREATHING IN AND OUT A COUPLE OF TIMES.

MOREOVER, BE MINDFUL OF YOUR FORM SINCE IF YOUR FORM GETS SLOPPY IN A WAY THAT DOES NOT AID YOU GETTING OUT AN EXTRA REP OR TWO, IT WILL WORK AGAINST YOU. THERE IS CHEAT FORM, WHICH IS OK, TO GET OUT ANOTHER REP OR TWO AND FORM WHERE YOU GOT OUT OF YOUR TRACK. BE AWARE OF STAYING IN YOUR TRACK AS TO NOT SUBJECT YOUR BODY TO UNINTENDED EXTRA STRESSES.

YOU SHOULD ALSO CONSIDER IF YOUR LEGS AT THIS POINT ARE... " DONE " AND ITS TIME TO MOVE  UNTO ANOTHER BODYPART.

THE OTHER PROBLEM IS WHEN YOU ARE  NOT WORKING YOUR LEGS AND YOUR LEGS ARE SHAKING WHILE WORKING ANOTHER BODYPART LIKE DUMBELL SHOULDER RAISES.

AT THIS POINT, ASK YOURSELF IF YOU TOOK YOUR CREATINE, CARBS AND BETA ALANINE ALONG WITH PROTEIN. REVIEW YOUR NUTRIENTS AND SPORTS SUPPLEMENTS TO MAKE SURE YOU TOOK THEM ALL AND REVIEW THE NEURAL DRIVE EPISODE FOR OTHER ISSUES SUCH AS MICROWAVE RADIATION EXPOSURE, AIR QUALITY, ETC.

CONSIDER A LITTLE WARM UP WITH YOUR LEGS SO THAT THEY AREN'T " COLD ," HEADING INTO YOUR BODYPART ROUTINE. WARM THEM UP ON THE TREADMILL ON FULL INCLINE FOR AN AMOUNT OF TIME, EVEN JUST 3 MINUTES, WHERE THEY FEEL LOOSE AND READY FOR ACTION. THIS WILL HAVE THEM STRONGER IN A SET WHERE YOU ARE GOING ALL OUT ON ANOTHER BODYPART.

FURTHERMORE, TRY TO FOCUS ON THE MIND MUSCLE CONNECTION OF YOUR SET AND DONT HOLD BACK GRUNTING OR YELLING ON YOUR REPS. AT THIS POINT, YOU NEED ALL THE HELP YOU CAN GET WHEN YOU ARE PUSHING YOURSELF TO THE MAX.

HERE TOO, DOING THOUSANDS OF STRENGTH TRAINING REPS HELPS AS WELL TO AID YOU IN FOCUSING ON THE TARGET MUSCLE OR MUSCLES.

IN ADDITION, DETERMINE IF YOUR LEG MUSCLES ARE TIGHT AND NEED A LITTLE STRETCHING TO LOOSEN THEM UP AS WELL. YOU DONT WANT OVERLY TIGHT MUSCLES CRAMPING, GOING INTO SPASM OR BEING BLOOD RESTRICTED BECAUSE OF TIGHTNESS. THIS IS WHERE THE TREADMILL WARMP HELPS AS WELL ALONG WITH A LITTLE LIGHT STRETCHING.

IF YOU HAVE ACCESS TO IT, HEATED WHIRLPOOLS ARE GREAT AFTER YOUR WORKOUTS.

ALSO, DONT LET THE WEIGHT PSYCHE YOU OUT WITH FEAR AND DOUBT. BE DETERMINED AND GO FOR IT. YOU DONT ALWAYS HAVE TO ACHIEVE A LIFT OR INTENDED SET REPS. DARE TO FAIL TO SEE WHAT YOUR TRUE LIMIT IS AND EXPERIENCE REAL FAILURE ON YOUR SET. YOUR MUSCLE STIMULATION WILL BE TREMENDOUS AND YOU WILL GARNER GAINS FROM YOUR COURAGEOUS EFFORT. SOMETIMES, THE BEST SETS ARE ONES YOU CANT DO BECAUSE YOU PUSHED YOURSELF TO THE LIMIT.

MOREOVER, IF YOU HIT YOUR LEGS SUPER HARD NOT LONG AGO,  IT MAY NOT TAKE MUCH TO MAKE THEM SHAKE DUE TO SEVERE TRAINING YOU HAD SUBJECTED THEM TO. IN THIS CASE, IT IS UNDERSTANDABLE AND POSSIBLY UNAVOIDABLE.

FURTHERMORE,  DEPENDING UPON HOW MUCH WEIGHT YOU ARE TRYING TO LIFT, TOTALLY STOPPING LEG SHAKE MAY NOT BE POSSIBLE. DONT BE AFRAID TO GET HURT SINCE THE ODDS ARE HIGH YOU WONT AND PUSH YOURSELF TO THE MAX IF YOU ARE PURSUING OR ARE AT AN ELITE LEVEL.

FOR ALL SITUATIONS, HORMONE AND PEPTIDE LEVELS THAT ARENT OPTIMAL ARE ALSO NEGATIVE FACTORS IN LEG SHAKE.

INCREASING HORMONE LEVELS TO SUPRAPHYSIOLOGICAL LEVELS SHOULD BE BENEFICIAL EVEN FURTHER.

FINALLY, THERE ARE MANY FACTORS AND SOLUTIONS TO LEG SHAKE. MOST OF THE TIME, THEY CAN BE SOLVED. SOME OF THE TIME, SINCE WE ARE HUMAN, POSSIBLY TRYING TO ACHIEVE SUPERHUMAN LIFTS AND SUPERHUMAN FEATS OF ENDURANCE, THERE IS NO SOLUTION AND ANYTHING IS POSSIBLE AS YOU PUSH YOUR BODY TO THE OUTER LIMITS.............

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 12

HOW TO MAKE EXERCISE FORM WORK FOR YOU..

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

EXERCISE FORM. THE FORM POLICE. THE MAKE BELIEVE TRAINERS AND THE TRAINERS WHOM HAVE MINIMAL EDUCATION SPECIALIZE IN THIS AREA CONCOCTING THEIR OWN NONSENSE OUT OF THIN AIR. 

WHENEVER YOU WITNESS ANY TRAINER FOCUSING ON A TRAINEES FORM AND NOTHING MORE, YOU ARE IMMEDIATELY GUARANTEED YOU ARE LOOKING AT A WASTE OF TIME, MONEY AND EVERYONES ATTENTION. NOT TO MENTION, THE ODDS ARE GREATER THAN 50 % THIS TRAINER IS SCREWING UP THE FORM BY MAKING WHAT IS SIMPLE INTO COLLEGE CALCULUS AND MAKING YOU LOOK LIKE A FOOL.

TO ADD TO THIS CRAZINESS,  SOME TRAINERS TAKING THIS INSANITY TO THE BRINK BY INSTRUCTING YOU HOW TO  BREATHE !

IF ANYONE GOES UP TO YOU AND TELLS YOU ABOUT YOUR FORM OR HOW TO BREATHE !!!! YOU MAY WISH TO JUST SAY..... " I DONT CARE. " AS LONG AS I HAVE FUN WORKING OUT. SO FAR I HAVENT GOTTEN HURT. IM USED TO IT..............THIS SAID, BREATHING FORCEFULLY AND EVEN PRIMING YOURSELF BY BREATHING IN AND OUT BEFORE A HARD SET IS BENEFICIAL.

OK. SO LETS BEGIN TO EXAMINE THE " FORM " NONSENSE.

FIRST OF ALL, THERE ARE TWO KINDS OF EXERCISES IN THE GYM. THOSE THAT ARE BODYBUILDING BASED AND THOSE THAT ARE MOVEMENT / TECHNIQUE BASED.

A BENCH, DEADLIFT AND SQUAT IS A TECHNIQUE MOVEMENT. THE FOCUS IS NOT ON THE BODYBUILDING, IT IS ON THE LIFT ITSELF.

NOTABLY, THESE THREE EXERCISES ARE 99.999% OF THE TIME, THE ONLY  ACTIVITIES  IN THE GYM THAT CAUSE INJURIES. HENCEFORTH I DONT RECOMMEND THEM AND NEVER DO THEM.

FOR BENCHING I RECOMMEND MACHINE/S. FOR SQUATS I RECOMMEJND THE LEG PRESS THAT DOES NOT COMPRESS THE SPINE AND  FOR THE LOWER BACK I USE THE BACK HYPEREXTENSION MACHINE. THESE ARE NOT TECHNIQUE BASED MOVEMENTS. THESE ARE BODYBUILDING BASED MOVEMENTS AND YOU CAN MODIFY THEM AS YOU WISH WITHOUT FEAR OF INJURY.

MOVING FORWARD, OUT OF THE BENCH , SQUAT AND DEADLIFT , FORM IS A MATTER OF WHAT YOU WISH TO FEEL.

AN EXERCISE / MACHINE HAS AN INTENT. A LAT PULLDOWN IS FOR LATS.

A TRICEP PRESSDOWN IS FOR TRICEPS. SO GENERALLY, THE GOAL IS TO PEFORM THIS MOVEMENT FOR ITS PURPOSE. SO IF YOU ARE DOING LAT PULLDOWNS AND AFTER YOU PULL DOWN THE BAR OR HANDLE/S YOU START TO DO A PRESSDOWN FOR TRICEPS, YOU ARE MOVING OUT OF THE INTENT OF THE EXERCISE  OR MACHINE AND WILL PROBABLY BE UNJUSTIFIABLY LIMITED IN THE AMOUNT OF WEIGHT YOU CAN DO AND INTENSITY YOU CAN ACHIEVE.

WHAT I RECOMMEND TO PEOPLE IS TRY ALL DIFFERENT SEAT POSITIONS AND GET A FEEL FOR HOW DOING SO AFFECTS THE MUSCLES THAT ARE TARGETED, KEEPING IN MIND WHAT THE MACHINE IS FOR. SO FOR INSTANCE, IF YOU ARE DOING A LOW LAT PULL AND ARE SEATED TOO LOW, YOU ARE GOING TO FEEL IT MORE IN YOUR BICEPS. SINCE THE EXERCISE IS INTENDED FOR YOUR LAT, YOU MOST PROBABLY ARE SEATED TOO LOW AND WILL FEEL THAT. BETTER THAN YOU KNOW THE HOW AND WHY THEN HAVE SOMEONE JUST PUT YOU IN A POSITION THAT YOU HAVE TO REMEMBER. HAVE THE FOUNDATIONAL KNOWLEDGE AND YOU CAN FIGURE IT OUT FOR YOURSELF. A TRAINER CAN HELP YOU IN THIS AREA TO GET YOU STARTED.

ANOTHER POINT IS THAT YOU SHOULD SET YOURSELF UP ON A MACHINE TO MATCH UP THE JOINTS OF THE BODYPART YOU ARE INTENDING TO WORK WITH ON THE PIVOT POINTS ON THE MACHINE. THIS IS APPLICABLE WITH SOME MACHINES AND NOT OTHERS.

THREE RECOMMENDATIONS KNOW NOTHING TRAINERS ALMOST ALWAYS ADVISE IS :

1. BEND YOUR LEGS

OUTSIDE OF DOING A LEG PRESS OR SIMILAR WHERE YOU DONT WANT TO LOCK OUT YOUR KNEES,  OR IF THERE IS A REASON FOR EXTRA STABILIITY THAT MAKES SENSE, THERE IS NO REASON FOR THIS AND DOING SO WILL UNNECESSARILY FORCE YOUR BODY TO PUMP BLOOD INTO YOUR LEGS, TAKING AWAY ITS MUCH NEEDED BENEFIT FOR THE BODYPART YOU ARE TRYING TO WORK.

OF COURSE, A SLIGHT BEND IS USUALLY ADVISABLE FOR STABILITY IF NEEDED BUT THATS OBVIOUS.

VERY OFTEN, KNOW NOTHING TRAINERS TELL THEIR TRAINEES TO BEND THEIR LEGS WHEN DOING TRICEPT PRESSDOWNS. THIS MAKES NO SENSE. DOING SO WILL DETRACT FROM THE INTENSITY UPON YOUR TRICEPS.

2. KEEP YOUR BACK STRAIGHT. WELL, OUTSIDE OF HAVING IT STRAIGHT ON THE BACK EXTENSION, DOES IT REALLY MATTER ? I MEAN, IT ISNT A GOOD IDEA TO WALK AROUND BENT OVER BUT YOU PROABLY HAVE THAT FIGURED OUT ALREADY. ! 

3. HEAD UP !

UNLESS YOU ARE PLAYING BASEBALL, ENJOY YOUR HEAD AS YOU WISH ! LOL.

4. BREATHE THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH !

BREATHE HOWEVER YOU HAVE BEEN BREATHING SINCE YOU WERE BORN. YOU HAVE A LOT OF PRACTICE. DONT WORRY ABOUT IT ! LOL. THIS SAID HOWEVER, BREATHING OUT RATHER THAN HOLDING YOUR BREATH IS CERTAINLY BENEFICIAL. IN JAPANESE MARTIAL ARTS, THEY SAY KYI ON THE LAST PUNCH FOR INSTANCE. BREATH IN AND OUT FORCEFULLY WHILE DOING YOUR REPS, COMMENSURATE WITH THE EFFORT APPLIED.

ESSENTIALLY, FORM IS A MATTER OF WHAT THE EXERCISE IS INTENDED FOR AND WHAT YOU WISH TO FEEL. DARE I GO FURTHER THAT PEOPLE HAVE TOTALLY DISREGARDED THIS AND USED MACHINES INTENDED FOR ONE PURPOSE FOR ANOTHER THAT IS COMPLETELY DIFFERENT. NOTHING WRONG WITH DOING SO IF THAT IS WHAT YOU WISH TO ACHIEVE.

SO BASICALLLY, YOU USE A MACHINE FOR WHAT IT WAS INTENDED WHEN YOU BEGIN AND THEN YOU CAN START TO CHANGE WHAT YOU DO ON THE MACHINE TO GET WHAT YOU WANT OUT OF IT.

FOR EXAMPLE, WITH THE LAT PULL MACHINE, I STAND UP RATHER THAN SIT DOWN, GO ON THE OTHER SIDE OF THE HANDLE AND PRESS IT FOWARD, MAKING IT INTO A PRESSING MOVEMENT RATHER THAN A PULLING MOVEMENT.

NOTHING WRONG WITH MODIFYING ANY MACHINE TO WORK FOR YOU AND WHAT YOU WISH TO ACHIEVE.

SO FORGET ABOUT FORM AND REMEMBER WHAT YOU WISH TO GET OUT OF THE EXERCISE.  USE THE MACHINE OR DUMBELLS OR PULLEYS TO HELP YOU TO PERFORM THE EXERCISE YOU WISH TO TARGET THE MUSCLES YOU WISH TO WORK.

I WILL BE HAVING AS PART OF THE VIDEO SERIES, ME USING EACH MACHINE AND DOING MANY DIFFERENT EXERCISES, GIVING ADVICE ON FORM AND OPTIONS YOU CAN TAKE.

 AS PART OF MY INSTRUCTION, I WILL NOT BE INSTRUCING SO MUCH ON FORM THAN AS WHAT MUSCLES YOU WISH TO TARGET AND HOW CHANGING YOUR POSITION WILL MODIFY THE STRESS APPLIED.

SO REALLY, IN SUMMARY, FORM CANT REALLY BE WRONG. ITS A MATTER OF WHAT YOU WISH TO ...... FEEL. ILL START YOU OFF AND GIVE YOU THE FOUNDAITONAL KNOWLEGE SO YOU CAN DETERMINE WHAT FEELS BEST FOR YOU..

THERE IS ALSO SOMETHING CALLED SPECIALIZED CHEAT FORM FOR FORCED REPS .

FURTHERMORE, FORM TO ADDRESS STRENGTH CURVES.

FORM TO PLACE STRESS ON SOME MUSCLES MORE THAN OTHERS OF A TARGET MOVEMENT..

AS YOU CAN SEE, FORM IS QUITE VARIABLE DEPENDING UPON WHAT YOU WISH TO DO.  FAR FROM THE " PROPER FORM  NONSENSE KNOW NOTHING TRAINERS TRY TO " TEACH. "

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 13

ACHIEVING INTENSITY WHEN YOU ARENT FEELING THAT GOOD...

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

IF YOU ARENT FEELING 100%, FIRST I RECOMMEND, IF POSSIBLE TO TAKE A NAP. NOT BEING PRODUCTIVE IS WHAT YOU DO WHEN YOU ARE AWAKE. SLEEPING IS ACTUALLY BEING PRODUCTIVE FOR YOUR HEALTH AND MUSCULAR GAINS IF YOU HAVE THE TIME TO DO SO.

MAKE SURE YOU TOOK YOUR CREATINE AND BETA ALANINE AND ARENT PARTICULARLY DEFICIENT IN NUTRIENT. TAKE YOUR SUPPLEMENTS.

FROM THERE, TAKE YOUR HORMONES IF YOU HAVE MADE THE DECISION TO TAKE THAT PATH.

 THIS PATH SHOULD CERTAINLY BE TAKEN BY THE TIME YOU ARE 40 WHERE YOU HAVE A SIGNIFICANT DECLINE OF GROWTH HORMONE AND TESTOSTERONE. FOR WOMEN, YOU ALSO ARE BECOMING DEFICIENT IN BOTH AREAS AND SHOULD CONSIDER GROWTH HORMONE AND ESTRATEST OF WHICH IS DISCUSSED UNDER THE ANABOLIC STEROIDS CATEGORY.

WHAT TO DO FROM HERE ?  GO LIGHT, SLOW AND GO FOR THE MIND MUSCLE CONNECTION WITH EXCELLENT FORM. WHEN IT COMES TO CARDIO, SOMETHING IS BETTER THAN NOTHING BUT LISTEN TO YOUR BODY AND TAKE IT EASY. YOU MAY NEED A REST DAY. THINK OF JUST GETTING THE BLOOD FLOWING TODAY WHICH IS PART OF WHAT IS KNOWN AS ACTIVE RECOVERY.

A HOT SHOWER IS ALSO BENEFICIAL FOR RECOVERY AS IS OF COURSE MASSAGE AND A WHIRLPOOL.

SOMETIMES THOUGH YOU WILL SURPRISE YOURSELF AND ONCE YOU GET STARTED AND PARTICULARLY ONCE THE HORMONES KICK IN YOU MAY FEEL ABLE TO " GO AT IT AS USUAL... "

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK

THIS IS BODYBUILDING EPISODE NUMBER 14

PARTIALS AND GOING TO FAILURE

YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT. 

WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.

PARTIALS AS DISCUSSED EARLIER CAN BE USED TO TAKE ADVANTAGE OF STRENGTH AND RESISTANCE CURVES.

THEY CAN ALSO BE USED AS A TECHNIQUE TO GO TO FULL MUSCLE FAILURE.  IF YOU CANT COMPLETE A FINAL REP, IT IS OKAY. WHILE A TRAINING PARTNER CAN ASSIST YOU TO COMPLETE THE REP, YOU CN ALSO ALLOW YOURSELF TO " BURN OUT " TO THE POINT THAT YOU CANNOT COMPLETE A REP AND IN DOING SO , COMPLETING JUST WHAT YOU CAN OF THE MOVEMENT WHERE THE REP IS PARTIALLY COMPLETE.

THIS CAN BE TAKEN TO ANY LEVEL OR EXTREME. BASICALLY, WHATEVER YOU CAN PHYSICALLY AND MENTALLY ENDURE.

WHAT IS IMPORTANT TO REMEMBER IS THAT YOU DONT HAVE TO COMPLETE A REP AFTER YOU HAVE GONE TO FAILURE FOR PARTIAL REPS OF DESCENDING MOVEMENT TO BE HIGHLY BENEFICIAL....

FURTHERMORE, PARTIALS CAN BE EMPLOYED TO PUMP BLOOD INTO THE MUSCLE TO ENABLBE FURTHER ISOMETRIC CONTRACTION. WHEN YOU ARE IN ISOMETRIC CONTRACTION, YOUR MUSCLES ARE IN OTHER WORDS " LOCKED " MAKING IT DIFFICULT FOR BLOOD TO FLOW. A LITTLE PULSING OF MOMENTARY RELAXATION TO CONTRACTION AND BACK INTO ISOMETRIC CAN INCREASE ISOMETRIC HOLD TIME AND ALSO INCREASE TIME UNDER TENSION OR WORK PERFORMED....AS AN EXAMPLE, 

TRY THIS....

THE NEXT TIME YOU ARE ON A CHEST FLY MACHINE AND TURNED AROUND, PERFORMING REVERSE FLYS FOR YOUR BACK, AT THE END OF YOUR SET, JUMP TO THE RESISTANCE BANDS, START DOING SOME RESPS, PERFORM A ISOMETRIC HOLD AND AFTER A COUPLE OF SECONDS, PULSE BACK AND FORTH WITH PARTIALS. YOU WILL FIND THAT THE PARTIALS ENABLE YOU TO EXTEND THE TIME OF YOUR ISOMETRIC WORK.

THIS TECHNIQUE UNDERSCORES THE FACT THAT NOT ALL PARTIALS ARE CREATED EQUAL. THERE ARE ESSENTIALLY MINI PARTIALS THAT CAN BE EMPLOYED AS ISOMETRIC HOLD VARIATIONS, PARTIALS WITH WHICH TO EXTEND ISOMETRIC WORK , PARTIALS TO BE EMPLOYED AS YOU GO TO FAILURE AND PARTIALS THAT CAN BE USED TO MANIIPULATE RESISTANCE CURVES.

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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING

ROBERT MALEK