What is a tempo? How does it look for a pushing exercise? How does it look for a pulling exercise? Why 4 second negative? Heavier weights do naturally create a greater amount of tension within a muscle. Any more than 8 repetitions and you will likely be using too little load to stimulate maximum growth.
It has been shown that your muscles are stronger on the negative Eccentric portion of the rep. Increased Time under Tension here is a great way to exploit the fact that you can use more weight and keep the muscles exposed to a load for a longer period.
Why should a set last 40 seconds? A set should last 40 seconds because it has been proven that ideal Time Under Tension for muscular growth is between seconds. To stay on the low end of this, ensures you will be working a greater percentage of fast-twitch muscle fiber and using a greater overall load.
We will also utilize the science of time under tension to upwards of 70 seconds on NOS sets! Remember what we said was the means of communication between muscles? We are increasing it in 2 ways by simply slowing a movement down.
Why should I rest 40 seconds between sets? Forty seconds is just enough time to allow your muscle to replenish its energy stores to allow you to continue weight training. These energy systems have been replenished substantially after 40 seconds to allow you to be able to continue to exercise.
You may see many people taking longer between sets. The point of this would be to allow the nervous system, which takes more time, to recover. This would be advantageous in strength training. It is not as effective for muscle-building.
Why do you rotate around different workouts each week? The workouts are set up so that you train each body part twice in a week, every 3 weeks.
Training every 7 days is not enough to illicit optimal growth for most people. Training every body part twice a week is way too much, but rotating through body parts done twice weekly, is a great way to increase frequency and avoid burnout and overtraining. What makes NOS so unique? How much weight do I drop each time for my NOS set? My training partner and I had been coming up with creative ways to inflict pain on each other during leg workouts, for years.
I remember daydreaming of ways to make workouts harder. My goal was to leave the gym knowing I had BLASTED every single muscle fiber, and to have my training partner talking about how he had never experienced muscle pumps and growth like this. Being a research junky, I had always read about overloading the muscle and overloading the nervous system to stimulate new muscle and strength gains, respectively.
Time under Tension was proven to be the number one factor correlated with muscle growth and overload! This had to be better than just Time under Tension!! If I could use the maximum amount of weight I could handle for strict form, for the greatest amount of time possible, growth was inevitable! The only catch? NOS is something that I have been using religiously ever since… perfecting its components.
I use it to get ready for my contests and in my off-season. The greatest number of muscle fibers are broken down or exhausted. Taking your muscles to such an exhausted state also causes the highest possible release of growth hormones and growth factors within a working muscle! Without these, you can train all day and eat a perfect diet, and expect ZERO growth. The goals here are to extend the set for as long as possible while maintaining tension on the working muscle, and to perfect form!
Start the set with a weight that you can use for a strict 8 repetitions. Immediately continue to perform as many repetitions as you can with the second weight usually reps. DO NOT allow your form to stray in an attempt to complete more reps. The NOS system was specifically designed to increase intra-muscular intensity and create the optimal environment for growth! These hormones MUST be present inside the muscle cells to initiate the growth process.
The body has its own natural ability to create more than sufficient amounts of these hormones, given the right training environment. NOS has been. No other training protocol comes close to stimulating this amount of muscle growth.
Testosterone has been shown to increase in response to any intense exercise, in both men and women. Its levels peak after 20 minutes and begin to fall around the minute mark.
The goal of any workout plan should be to stimulate this natural release of testosterone, and get out of the gym before it plummets! GH is released in response to exercise and the presence of lactic acid in the blood. Lactic acid is released during anaerobic exercise for the first 2 minutes of activity.
GH levels will actually continue to be stable for a long time during training. IGF-1 -- Insulin-like growth factor is only released during exercise when muscles are pushed to their limit. This is the true muscle- building hormone. This is what makes NOS so effective. Taking muscles to their brink causes maximal growth via IGF There is a specific mindset that must be achieved to truly benefit from the NOS overload: complete focus, and a strong mental desire to incinerate every last drop of energy out of the working muscle.
It is also essential to completely eliminate any extraneous body movement. Nothing, other than the muscle and joints I am working, are allowed to move.
When taking your body to the most extreme limit, as you are with NOS, it is absolutely essential to be in the right mindset and not allow for any cheating or unnecessary movement. Muscles do not know how much weight you are using. They only know how much tension is actually going through them at any one moment. Tension must be applied over a range of motion for the myofibrils small contractile tissue in the muscle to shorten and begin the exhaustion process.
MI40 is so effective because it considers the critical variables to create the ideal weight training program. The first and foremost is execution and form. Sure, you can grow muscle from lifting weights improperly, but you can also build muscle by lifting sacks of potatoes all day long.
MI40 is a TOOL to teach you proper technique to build balanced, symmetrical muscle in the shortest amount of time possible! Say goodbye to certain muscles being stronger, unbalanced, weaker, and unpleasing to the eye. When you do things properly, things will start to balance out! The body wants all the muscles to be proportionate so that the entire body can work as a whole unit. Start doing things properly NOW.
Perfect range, maximal tension! Your body will thank you. Muscle growth and muscle gain will inevitably come as your body does things properly, as well as overloading your muscles with NOS!
This program is based on proven scientific principles, and has been. Everyone grows! That is, everyone and anyone who wants to maximize time in the gym and minimize the amount of time it takes to build an ideal physique. When I started lifting weights, I was a small and soft lb year-old kid.
As a young athlete, I was always looking up to the bigger guys. I found myself reading muscle magazines to find the proper way to train for bigger and stronger muscles. I had no real guidance, just a strong desire to be healthy, muscular, and to look fit so that the hot girls would like me.
The guys in my school with the biggest muscles had the hottest chicks so I went to work! My love for health and bodybuilding grew quickly. I began reading everything I could get my hands on, to get the upper hand on my friends. I was never the strongest, the leanest, or the fastest, but I knew if I learned more than anyone else, I could be the best! My passion for learning about the body continued into my university years, when my primary focus was biomechanics and kinesiology. University is where I really started to hone my knowledge of the body.
I learned about every muscle in the body and what its function was. I began to question the. My desire to learn led me to seek out the most brilliant people I could find. Anyone who knows me, or has trained with me knows that I am constantly looking for ways to make things better. After years of carefully studying muscle function and biomechanics, things have finally become clear.
I only claim to have mastered the muscles necessary for appearance and building a bad- ass physique! I have been building my body for over 13 years now. The last 5 years have been the most influential for me. Throughout this time, I have had many mentors, role models, training partners, and even trainers.
Press Release Distribution. News By Tag. Visual Impact Muscle Building review free download — Does it work? Visual Impact Muscle Building Written by Rusty Moore, a professional fitness consultant with many years of experience. Energy generation from biological cells. Blue Heart Records signs Mike Guldin. Gravic, Inc. Steinberg Hart expands Texas presence with new office in Austin - views.
Like PRLog? Following the established bodybuilding nutrition and training principles will help you build muscle. But, if you are using the common bodybuilding approach to get a muscular body, from the beginning of your program you'll be geared towards adding muscle like a bodybuilder.
This old-school method that is still popular today requires continually aiming to improve from workout to workout through rigorous notation where all relevant training details are fully documented. Whether it is grams on the barbell curl or an additional rep, the end result is always greater strength and concomitant muscle growth. When we have finally reached the peak of our strength efforts, various intensity techniques can be employed to perpetuate the growth cycle. The objective with each of these is to compound the amount of stress a muscle encounters in the course of regular training by combining and intensifying common training methods to create muscular failure at its most extreme and effective.
Upon completing a set and reaching perceived muscular failure the point at which the lifter feels another rep cannot be safely completed in good form , rest for several seconds before completing another rep, then rest a further few seconds before powering up a final repetition.
This technique forces the extension of a set to allow a muscle to overtake its normal strength parameters. As a direct consequence, it thus becomes larger and stronger.
For example, with bent over barbell rows, complete a set at a maximal weight that allows for 12 reps. Upon completion, lower the weight, strip 30 percent of this weight from the bar, and immediately complete another 12 reps.
Again lower the weight, strip another 30 percent and complete a final 12 reps. A further extension to this method is "down the rack" training using dumbbells a popular technique when training shoulders and biceps. Begin with the heaviest weight possible, complete a set of to, then simply grab the next lightest pair of dumbbells and complete another.
Continue in this fashion until you have either gone one end of the rack to the other, or have woken up in intensive care. Needless to say this method is not for the beginner. One of oldest intensity techniques traditionally involves completing two consecutive sets to target both protagonist and antagonist muscle groups: biceps and triceps for example.
To illustrate, complete a set of 12 reps of standing biceps curls before immediately churning out another 12 of triceps pushdowns. Both sets are classed as one supersets. To make the most of intensity techniques it is best that they be used to shock the muscles into growing in an almost random fashion so the muscles do not become accustomed to their inclusion.
When a particular body part receives a signal that all combined stress—including maximal training weights, intensity sets and overall workload—is no longer a challenge to its adaptation abilities—that it is both familiar and predictable—it will stop growing. So the idea is to continue strengthening it through various shock techniques to force a continued state of adaptation.
For example, for every fourth, sixth or eighth back workout we might complete 20 sets of deadlifts followed by 20 sets of bent over barbell rows provided, of course, we have the physical capabilities to do so at that point. Another workout might feature 10 sets of barbell curls, each for three reps of our maximal training weight.
The key here is once we have exhausted our strength capabilities it is time to mix up our training to re-energize the muscular system. After a period of training in this fashion periodic shock sets and intensity techniques one will often find that overall strength has increased. Then the cycle can be repeated. The take home message here is that doing the same thing over and over will garner predictable results and training stagnation. Adopting new approaches to size building and there are literally hundreds out there will keep training intensity fresh and muscle adaptation occurring.
Note: As a general rule focus your regular training emphasis on trying to get stronger from session to session by purely increasing the amount of weight lifted or number of repetitions completed and use intensity techniques and shock training sporadically to negate a training plateau or the training stagnation that naturally occurs when the muscles begin to adapt.
Too great an emphasis on these latter techniques and methods might lead to over training or, at the very least, create an environment where training stress supersedes the ability to recovery sufficiently.
To become stronger and larger, muscles need plenty of rest. In fact, stimulating them to grow in the gym with massive poundages and ferocious intensity—although clearly needed for bodybuilding progression—comes secondary to rest and recovery as far as building them larger is concerned.
Those who train long and hard with little rest will remain small and lean, and few, if any, really pack on the mass. Then there are those who over train to the point where they actually regress and become ill. Their systems simply cannot handle this ongoing trauma and weight training is traumatic. The only way their bodies can achieve adequate rest is through compromised immune function. Recovery—often long and frustrating—is then enforced as we battle an illness. To offset this scenario, it has been standard practice since bodybuilding first became popular to limit outside activities when aiming for the greatest possible gains in muscle mass.
Eight hours or more of quality, uninterrupted sleep a night is also essential and probably the single most important aspect of bodybuilding progression. Sleep is when most of our protein synthesis occurs where new proteins are made and muscles become larger and stronger , and when Growth Hormone secretion is at its highest where all tissues of the body, including muscle, are encouraged to grow. For both mental and physical well being it is also good practice to sit and completely "switch off" 3-or-4 times per day.
Rather than "power napping" where planned excursions to dreamland are taken throughout the day, "switching off" simply means placing your body into a state of relaxation for 5-to minutes. During the "switch off" time, practice deep breathing and try to envisage your muscles growing imagine the proteins you have eaten forcing the expansion of your muscle cells. This practice really works because of the suggestive power of the mind and its influence on healing the body. Inaction, it seems, is one of the best ways to activate muscle growth.
So, if someone tells you to do absolutely nothing in response to your seeking ways to grow, view this as good advice to be well heeded. Probably the finest balancing act a bodybuilder will have to negotiate is the inclusion of cardio in their training regime. While excessive cardiovascular activity can seriously negate many hours of diligent bodybuilding training through the degrading of muscle tissue all cardio can potentially negatively impact muscle gains, however negligible this impact may be , adequate aerobic work can produce beneficial results in recovery and lean muscle gains if structured properly.
That cardio holds many major benefits for people who wish to build a lean physique is widely known and very few are those bodybuilders who avoid it completely.
Cardio is immensely important for increasing the rate at which blood is pumped throughout the body to aid recovery and supply valuable nutrients for energy and building purposes.
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