The Basics

RE: The Basics (trustme)

Wed, 27 Dec 2006 08:41:44 GMT

ORIGINAL: Twin Peak

Someone asked me a few questions by email, that forced me to write down, what I consider " the basics" in terms of training, diet, and supplementation.

So here it is, for your perusement, or bemusement.

Training:

- work 2 bodyparts (BP) per day in a thre day split, something like this:

Day 1: Chest (10) and Tris (8)
Day 2: Back (12) Bis (8)
Day 3: SHoulders (10) Legs (12)
Off
repeat

The number in parens, is the total number of WORKING sets. In other
words, do three exercises for each BP but do the total number of sets
indicated.

Whats a working set? After sufficient warm up (blood pumped into muscles
and joints lubricated), then you count sets. I may do 5 warm ups before I
do a working set. Then a working set is a weight that you will fail with
in the 6-10 rep range. Alwasy go to failure and if you are getting more
than 10, its too light, less than 6 and its too heavy.

Diet:

- you need at least 1 gram of protein per pound of bodyweight. If you are
trying to grow, I recommend 1.5 grams. In other words, EAT! CHicken,
fish, beef, eggs, protein shakes, tuna, eat.

- Get plenty of fruits and veggies and fibrous carbs, and eliminate sugars
and refined carbs.

- Get plenty of EFAs (eesential fatty acids). Peanuts, fish oil, SesaThin, flax
oil, olive oil, red meat, egg yolks.

- 1 gallon of water a day, minimum.

Basic Supplementation:

Post workout shake: 40-50 grams of whey protein (this is essential); you
can throw in between 50-100 grams of dextrose and 5-10 grams of creatine
to spice it up, but the whey is essential.

Fish oil -- 5-15 grams per day.

SesaThin -- this lignan is essential for general health and very beneficial for losing fat/or keeping it off. It is also an anti-oxidant and anti-inflamatory.

Joints (if necessary) -- glucosamine, chondritin and MSM. 1-2 grams, 1-2 grams, and 2
grams per day are the upper limits. You can half that when feeling good.

Multi.

***Get this stuff in order and you should see some nice progression for a while.

Wait, for your diet section I should take in only 210 grams of protein a day if I weigh 140 lbs?

RE: The Basics (danmac75)

Wed, 27 Dec 2006 00:31:11 GMT

ORIGINAL: Marc David

Or just do about 4-5 sets at a real light weight and put on more until you get to your first working set.

So maybe for bench:

135 x 12
135 x 10
185 x 6
225 x 3
225 x 1 (mental readiness)

Then you do your working sets for bench.

Put in whatever weight you'd normally do but the point is.. you start off light and work up.. so that your muscles are ready for that exercise. Or you can do the cardio and then do this routine. Just don't do like 1 warm-up and then hit the heaviest weight you've ever done.

How long of a rest would you put in between warmup sets MD? Does doing such an extensive warmup actually allow you to lift more on you working sets? Thanks for the thread Twin Peak

RE: The Basics (assassin)

Wed, 03 May 2006 05:19:51 GMT

what about this??

DAY 1 : CHEST+DELTS(ANTERIOR,SIDE)+TRICEPS
BB FLAT PRESSES X 3 (10,8,6)
DB FLAT BENCH PRESSES X 2 (8,6)
WEIGHTED DIPS X 2-3 (8,6)
DB INCLINED BENCH PRESS X 3 (10,8,6)
DB INCLINED FLYES/CROSSOVERS X 2 (10-12)
MILITARY SEATED PRESSES X 4 (10,8,8,6)
SIDE LATERAL DB RAISES X 4 (8-12)
SKULL CRUSHERS X 2-3 (8,6)
PUSH DOWNS X 2-3 (10-12)
DAY 2 REST
DAY 3 BACK+BI+REAR DELTS+TRAPS
WEIGHTED PULL UPS X 3 (10,8,6)
SEATED CABLE ROWS X 3 (10,8,8)
BB BENT OVER ROWS X 3 (10,8,6)
ONE HAND DB ROWS X 3 (10,8,6)
BENT OVER DB RAISES X 3
BB CURLS X 3 (10,8,6)
DB CURLS/SEATED DBCURLS/INC. HIGH CURLS X 2 (8,6)
HAMMER CURLS X 1-2 (SUPER SETTING WITH REVERSE CABLE CURLS)
DAY 3 REST
DAY 4 REST
DAY 5 LEGS + ABS + OBLIQUES + FORE ARMS
squats x 4
deads (hams) x 4
hack squats x 4
seated calf raises x 4
DAY6,7 REST
5-6 cardio 30-40 minute per week
height 172 cm weight 79 kgs goal cut(while slightly increasing muscles mass(possible as i've been lifting for just couple of months) i don't lack time i have plenty of time so i could make it a 4-5 or even 6 day split , i just need the best results,,,,, is this split and workout ok???

ON THE FOOTSTEPS OF GIANTS ! THE ULTIMATE WORKOUT REGIMEN (AGKSILVER_2)

Mon, 31 Jan 2005 18:26:19 GMT

Here is my contribution !

BASIC EXERCISES/WEIGHT-TRAINING : DUMBBELLS, BARBELLS, MACHINES, CABLE-WEIGHT STACKS

THIGHS, BACK, CHEST(MONDAYS)OR(TUESDAY)

BARBELL, DUMBBELL, MACHINE SQUATS/WALKING-LUNGES/SIDE-STEPS/LEG PRESSES

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN..
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

UPPER BACK

BARBELL, DUMBBELL, CABLE, MACHINE UPRIGHT ROWS

MIDDLE BACK

BARBELL, DUMBBELL, CABLE ROWS

LOWER BACK

BARBELL, DUMBBELL DEADLIFTS

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM FOR 10 REPS/REST FOR 3 TO 5 MIN.

BARBELL, DUMBBELL, MACHINE FLAT BENCH PRESS/BARBELL, DUMBBELL, MACHINE INCLINE BENCH PRESS/BARBELL, DUMBBELL, MACHINE DECLINE BENCH PRESS

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM FOR 10 REPS/REST FOR 3 TO 5 MIN.

SHOULDERS, ABDOMINALS, LEGS(WEDNESDAYS)OR(THURSDAY)

BARBELL, DUMBBELL, MACHINE OVERHEAD PRESS/BARBELL, DUMBBELL, CABLE UPRIGHT ROWS, SHRUGS[VERTICAL/HORIZONTAL]

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

FORWARD CRUNCHES/REVERSE CRUNCHES/OBLIQUE TURNS-BENDS

3 SETS/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

BARBELL, DUMBBELL, MACHINE STANDING-HEEL RAISES/TOE PRESSES ON LEG PRESS MACHINE

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

TRICEPS, BICEPS, FORE-ARMS, LOWER-BACK(FRIDAYS)OR(SATURDAYS)

BARBELL, MACHINE CLOSE-GRIP FLAT BENCH PRESS/LYING BARBELL, DUMBBELL EXTENSIONS/PULLOVER, AND, PRESS

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

PARALLEL BAR, BENCH, MACHINE DIPS

3 SETS-PERFORM MAXIMUM REPETITIONS PER SET/REST FOR 3 TO 5 MIN.

SHOULDER-WIDTH REGULAR/REVERSE GRIP PULLUPS

3 SETS-PERFORM MAXIMUM REPETITIONS PER SET/REST FOR 3 TO 5 MIN.

STANDING BARBELL/DUMBBELL/CABLE CURLS/REVERSE STANDING BARBELL/
DUMBBELL/CABLE CURLS

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

BARBELL/DUMBBELL/CABLE WRIST-CURLS[FLEXOR MUSCLES], REVERSE WRIST-CURLS[EXTENSOR MUSCLES]

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

BARBELL, DUMBBELL STIFF-LEGGED DEADLIFTS/ROMANIAN DEADLIFTS

3 SETS-SET 1 USE 50% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN. MIN.
SET 2 USE 70% OF YOUR 10 REPETITIONS MAXIMUM/PERFORM MAX REPS/REST FOR 3 TO 5 MIN.
SET 3 USE 100% OF YOUR 10 REPETITIONS MAXIMUM/REST FOR 3 TO 5 MIN.

----------------------------------------------------------------------

BASIC EXERCISES/CALESTHENICS-BODYWEIGHT

THIGHS/BACK/CHEST(MONDAY)OR(TUESDAY)

FREE-HAND SQUATS/WALKING LUNGES/STEP-UPS ON A STAIRCASE/SIDE-STEPS

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

PULLUPS/CHIN-UPS(ELBOW WIDTH/SHOULDER WIDTH HAND SPACE)

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

PUSHUPS/DECLINE/FLAT/INCLINE(SHOULDER-WIDTH/ELBOW-WIDTH HAND SPACE)

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

SHOULDERS/ABDOMINALS/LEGS(WEDNESDAY)OR(THURSDAY)

WATER GALLON/PAIL LATERALS

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

FORWARD/REVERSE CRUNCHES ON A BED/OBLIQUE TURNS/BRIDGES

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

TWO LEGGED HEEL-RAISES ON A STEP/ONE LEGGED HEEL-RAISES ON A STEP/
JUMPING IN PLACE

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

TRICEPS/BICEPS/FORE-ARMS/LOWER-BACK (FRIDAY)OR(SATURDAY)

PARALLEL BAR/BENCH DIPS

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

STRONG-RANGE REGULAR GRIP PULLUPS/WATER GALLON CURLS

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

FREE-HAND FA STATIC CONTRACTION HOLDS

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

STANDING FREE-HAND HYPER-EXTENSIONS/WATER GALLON HYPER-EXTENSIONS

1 SET - PERFORM MAX REPS/REST FOR 3 TO 5 MIN.

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BREAKING THROUGH THE PLATEU DURING A FREE-HAND/CALESTHENICS REGIMEN FOR CONTINUED GROWTH STIMULATION

ONE OF THE PRIMARY CONCERNS OF ANY MAN OR WOMAN WHO COMMENCES A FITNESS/BODYBUILDING REGIMEN USING BODY-WEIGHT ONLY EXERCISES IS HOW TO CONTINUE TO MAKE GAINS WITH SUCH A REGIMEN THAT DOES NOT INCORPORATE A PROGRESSIVE OVERLOAD TRAINING APPROACH.

THE ANSWER: STRONG-RANGE/WEAK-RANGE TRAINING!!!

EACH EXERCISE PERFORMED WHETHER IT INVOLVES FREE-WEIGHTS, MACHINE WEIGHTS, CABLE WEIGHT STACKS, OR, BODYWEIGHT MOVEMENTS IMITATING FREE-WEIGHT EXERCISES HAVE A START/CONCENTRIC/POSITIVE, AND, FINISH/ECCENTRIC/NEGATIVE MOVEMENT WITHIN THE NATURAL RANGE OF MOTION. WHEN A FITNESS ENTHUSIAST REALIZES THAT HE/SHE NO LONGER IS MAKING ANY GAINS FROM SUCH A FREE-HAND/CALESTHENICS WORKOUT THE UTILIZATION OF STRONG-RANGE/WEAK-RANGE MOVEMENTS IS NOW TO BE
INTRODUCED INTO THE TRAINING APPROACH.

THE FOLLOWING IS A LIST OF STRONG-RANGE/WEAK-RANGE MOVEMENTS TO USE WHEN REACHING A GENUINE PLATEU IN A CALESTHENICS/BODY-WEIGHT WORKOUT REGIMEN:

THIGHS/SQUATS

(STRONG-RANGE)

COMMENCE BY PLACING FEET AT SHOULDER-WIDTH SPACE WHILE FACING A POLE, OR, WHILE STANDING FACING BOTH DOOR-KNOBS OF AN OPEN DOOR. GRASP ANY OF THE 2 ABOVE MENTIONED AND BEGIN THE ECCENTRIC PHASE SLOWLY UNTIL YOU REACH THE PERFECT 90' ANGLE. WHEN YOU REACH 90' STOP AND EXHILERATE USING A MODERATE SPEED BACK UPWARDS.

DO 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.

(WEAK-RANGE)

INVOLVES BEGINNING FROM THE FULL SQUAT POSITION UPWARDS USING A MODERATE SPEED UNTIL YOU REACH THE PERFECT ANGLE OF 90'. THEN SLOWLY GO BACK TO A FULL SQUAT POSITION.

DO 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.

THE SAME APPROACH IS TO BE USED FOR ONE-LEGGED SQUATS, OR, WALKING LUNGES.

BACK/PULL-UPS(ELBOW-WIDTH HAND SPACE)/CHIN-UPS(SHOULDER-WIDTH HAND SPACE)

(STRONG-RANGE)

COMMENCE BY GRASPING AN OVER-HEAD HORIZONTAL POLE, OR, LEDGE WITH A SHOULDER-WIDTH SPACE. PULL YOUR BODY USING A MODERATE SPEED UPTO THE POLE UNTIL YOU REACH THE PERFECT ANGLE OF 90', STOP AND SLOWLY LOWER YOUR BODY TO THE STARTING POSITION.

PERFORM 1 SET WITH MAMIMUM REPS. REST FOR 3-5 MINUTES.

(WEAK-RANGE)

PULL YOUR BODY UPTO THE POLE UNTIL IT REACHES THE LEVEL OF THE SHOULDERS(A FULL CHIN-UP POSITION/THE END PHASE)FROM THERE SLOWLY LOWER YOURSELF DOWN TO THE PERFECT 90'ANGLE, STOP AND MOVE BACK UPWARDS USING A MODERATE SPEED.

PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.

PULL-UPS(ELBOW-WIDTH HAND SPACE)

COMMENCE BY GRIPPING AN OVER-HEAD HORIZONTAL POLE, OR, LEDGE USING AN ELBOW-WIDTH HAND SPACE. PULL YOUR BODY UPWARDS USING A MODERATE SPEED UNTIL YOU REACH THE PERFECT 90'ANGLE, STOP AND SLOWLY LOWER YOUR BODY TO START PHASE.

PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.

CHEST/PUSH-UP, OR, FLOOR-DIPS(SHOULDER-WIDTH, AND, ELBOW-WIDTH HAND SPACES)

(STRONG-RANGE)

COMMENCE PUSH-UP/FLOOR-DIP USING A SHOULDER-WIDTH HAND SPACE WITH ARMS STRAIGHT. LOWER BODY SLOWLY UNTIL YOU REACH THE PERFECT 90' ANGLE, STOP, AND, PUSH UPWARDS USING A MODERATE SPEED TO START POSITION.

PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.

(WEAK-RANGE)

LOWER YOUR BODY SLOWLY UNTIL YOUR CHEST TOUCHES THE FLOOR. THEN MOVE UPWARDS USING A MODERATE SPEED UNTIL YOU REACH THE PERFECT 90' ANGLE, STOP AND LOWER YOUR BODY DOWN TO STARTING POSITION.

PERFORM 1 SET WITH MAXIMUM REPS. REST FOR 3-5 MINUTES.

PUSH-UPS/FLOOR-DIPS USING ELBOW-WIDTH HAND SPACE.

LOWER BODY SLOWLY UNTIL YOUR REACH THE PERFECT 90' ANGLE, STOP AND PUSH UPWARDS USING A MODERATE SPEED UPTO STARTING POSITION.

YOU SHOULD HAVE A MINIMUM OF 3 DAYS TO A MAXIMUM OF 9 DAYS OFF BETWEEN WORKOUTS FOR REST, AND, RECUPERATION.

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IN ORDER FOR YOU TO DISCOVER YOUR MAXIMUM WEIGHT PER MUSCLE GROUP, DIVIDE YOUR BODY WEIGHT BY 10.

BEGIN WITH 30% OF YOUR BODY WEIGHT ROUNDED OFF TO THE NEAREST 5 POUNDS FOR THIGHS, BACK, AND, CHEST MUSCLE GROUPS; CONTINUE TO ADD 2.5 LBS INCREMENTS TO THE WEIGHT FOR EVERY SET THAT YOU CAN EASILY DO 10 REPETITIONS FOR BACK, AND, CHEST, UNTIL, YOU REACH A WEIGHT THAT ALLOWS YOU TO PERFORM ONLY 10 REPS TOTAL.

THIGHS ADD 5 POUND INCREMENTS TO THE WEIGHT FOR EVERY SET THAT YOU CAN EASILY DO 10 REPETITIONS, UNTIL, YOU REACH A WEIGHT THAT ALLOWS YOU TO PERFORM ONLY 10 REPS TOTAL.

THE SMALLER MUSCLE GROUPS : SHOULDERS, TRICEPS, BICEPS, FOREARMS SHOULD COMMENCE WITH 10% OF YOUR BODY WEIGHT ROUNDED OFF TO THE NEAREST 5 POUNDS. INCREASE EACH SET WITH 2.5 LBS INCREMENTS, UNTIL, YOU CAN ONLY PERFORM 10 REPETITIONS MAXIMUM.

IT IS IMPORTANT TO COMMENCE THE MOVEMENT WITH A MODERATE SPEED, DURING, THE CONCENTRIC PHASE OF A FULL RANGE REPETITION, AND, USE A SLOW SPEED, DURING, THE ECCENTRIC PHASE OF THE MOVEMENT. MUSCLE GROWTH IS STIMULATED WHEN YOU CONCENTRATE ON THE CONCENTRIC/
POSITIVE PORTION OF AN EXERCISE MOVEMENT NOT DURING THE ECCENTRIC !!!

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NUTRITIONAL INPUT, AND, THE EXERCISE STIMULI FOR OPTIMIZING THE MUSCULAR DEVELOPEMENT/FAT-BURNING POTENTIAL OF THE MUSCULO-SKELETAL SYSTEM IS THE MOST IMPORTANT KEY ELEMENT IN A PERSON'S QUEST AT ATTAINING A LEVEL OF FITNESS/HEALTH THAT WILL TRANSFER OVER TO AN ACTIVE LIFE-STYLE OF PRODUCTIVITY, AND, SELF-DEPENDANCE AS ONE AGES.

IT IS OF UTMOST IMPORTANCE TO ENSURE THAT YOUR SOURCES OF NOURISHMENT OFFER YOUR UNIQUE BIO-CHEMISTRY THE NEEDED (ENZYMES, PROTEIN, CARBOHYDRATES, ESSENTIAL FATTY ACIDS, FIBER, PRO-BIOTICS,
PHYTO-NUTRIENTS, AND, VITAMINS-MINERALS) NEEDED IN ORDER TO REPLENISH YOUR BODY WITH WHAT IS NEEDED TO REPAIR THE MUSCLE FIBERS RECRUITED FOR THE PERFORMANCE OF A WORKOUT WITH WEIGHT-RESISTANCE EXERCISE EQUIPMENT/BODY-WEIGHT, AND, FOR ITS ULTIIMATE TRANSFORMATION, DURING, YOUR REST/ RECUPERATION DAYS INTO A LEAN, STRONG, FLEXIBLE, FAST,
HEALTHY, YOUNG, VIBRANT BODY THAT IS AESTHETICALLY PLEASING TO YOURSELF FOR YOUR BODY HEIGHT/TYPE.

IN ORDER TO ACHIEVE YOUR GOAL OF LEAN, MUSCULAR DEVELOPEMENT/
GROWTH, AND, BODY-FAT REDUCTION CONSUME AT LEAST 1 GRAM OF PROTEIN PER POUND OF BODY-WEIGHT, AND, 1-2 GRAMS OF LOW INDEX/COMPLEX CARBOHYDRATES PER POUND OF BODY-WEIGHT. 10-20% OF YOUR TOTAL DAILY
CALORIE INTAKE IN GRAMS FOR ESSENTIAL FATTY ACIDS, AND, FIBER.

DRINK PLENTY OF DISTILLED WATER(WITH TRACE MINERALS RESEARCH
: ELECTROLYTE STAMINA TABLETS TO MAINTAIN YOUR BLOOD-STREAM THIN, AND, ALKALINE SO AS TO PERMEATE YOUR TISSUES WITH THE LIFE SUSTAINING ABILITY TO TRASNPORT AMINO ACIDS, GLUCOSE, AND, OXYGEN INTO ALL OF YOUR MUSCLE CELLS FOR MUSCLE BUILDING, AND, FAT-BURNING!!!

YOU SHOULD INCORPORATE THE UTILIZATION OF PROTEIN POWDERS(COMBINING WHEY, EGG, AND, MILK HYDROLYZED WHOLE PROTEINS),WHOLE-FOOD FORMULAS(BEE POLLEN, ROYAL JELLY, PROPOLIS/CEREAL GRASSES:BARLEY
GRASS, WHEAT GRASS, CHLORELLA, SPIRULINA) WHICH CONTAIN ALL OF THE ABOVE NEEDED MACRO-MICRO NUTRIENTS, ALONG, WITH LIVING ENZYMES)!!!

I HOPE YOU UNDERSTAND THE ABOVE INSTRUCTIONS. I WISH YOU THE VERY BEST IN FITNESS, AND, VIBRANT HEALTH!!!

SINCERELY- JOSEPH EMMANUEL TORRES 2

----------------------------------------------------------------------

The Range Chart

Remember the old saying, "a picture is worth a thousand words?" This old saying still holds true even today, and the NFPT Range Chart is a perfect example of this! The real value of the NFPT Range Chart is that it does not dictate specific training principles, training routines, movement selection, etc. The NFPT Range Chart scientifically and objectively informs you of what effect training in different rep ranges at different intensity levels will have on target muscles. With this information, you can then select the block or blocks on the chart that reflect your desired goal(s) and then simply follow across to determine the necessary intensity level, and follow upward to determine the necessary rep range. Also, for your ease in understanding the use of this chart, an explanation concerning the definition and method of measuring intensity in the given rep ranges is also provided.

The following explanation of the terms used should make the application of the NFPT Range Chart even easier.

In the (4-6) rep range column, strength is the relative goal with little confusion.

At 100% intensity, you are exacting the damage caused to White Fast Twitch Fibers (fibers having the greatest potential for growth), resulting in progressive growth & strength.

At 110% however, extensive Tissue Damage is sustained making recovery and growth difficult, especially, when several of these sets are performed. Tissue Damage in this block is then synonymous with
"overtraining."

As a side note, concentrating in this rep range is most effective for the resistance trainee wishing to maximize size & strength increase, and also for all strength athletes.

In the (12-15) rep range column, stamina is the relative goal and needs to be defined.

Stamina - the ability to sustain a load over long periods. This requires an equal measure of strength and energy storage.

At 100% intensity, you are exacting the productive damage caused to Red Fast Twitch Fibers (fibers with equal measure of strength potential & energy storage potential).

As in the (4-6) rep range, at 110% intensity, the extensive Tissue Damage sustained makes recovery and growth difficult, especially, when several of these sets are performed.

Once again, Tissue Damage in this block is synonymous with
"overtraining".

As a side note, it should be known that concentrating in this rep range is most effective for the resistance trainee wishing to maintain or slightly increase lean weight, while losing fat weight.

Also this rep range should be used by the general fitness enthusiast, and incremental athletes such as boxers, sprinters, gymnasts, basketball players, etc.

In the (20-25) rep range column, Fat Conversion is the relative goal and needs to be further defined.

Fat conversion - a process in which fat stores are mobilized and used for energy during muscle recovery and glycogen replacement. The greater the energy expenditure, the greater the post-workout fat release.

At 100% intensity, you are exacting the productive damage caused to Red Slow Twitch Fibers (fibers with the greatest energy storage potential).

As a side note, it should be known that concentrating in this rep range is most effective for resistance trainees wishing to minimize body fat, and for endurance athletes wishing to improve upon their muscle energy storage capacity.

For some of you more advanced athletes, this chart can be applied to muscle fiber components as well.

In the (4-6) rep range column, myofibril components receive the greatest stress and maximal growth results.

In the (12-15) rep range column, new myofibrils and new mitochondria are produced.

And in the (20-25) rep range column, mitochodria exhaust and new mitochodria alone are produced.

Given these explanations, one can apply this chart to his or her respective goals.

Apart from the obvious associations between (4-6) rep sets and size & strength athletes; (12-15) rep sets and incremental athletes; and (20-25) rep sets and endurance athletes; there are an unlimited number of further applications.

For example, during contest preparation, you would perform a few (4-6) rep sets at 90% intensity (1 rep short of failure) to monitor and maintain your lean muscle and strength, while performing several (20-25) rep sets at 90% intensity (3 reps short of failure) to maximize fat conversion.

Here's another example, to stimulate the growth and development of all specific fiber types in the same workout, you would perform sets from all rep ranges at 100% intensity (unassisted failure).

In preparation for a special event requiring considerable upper body strength and lower body endurance, perform upper body sets of (4-6) reps at 100% intensity and lower body sets of (20-25) reps also at 100% intensity.

If you are coming back from a long layoff, and, you are still interested in size and strength gains, perform sets of (4-6) reps at 70% - 80% intensity (2-3 reps short of failure) and gradually work back up to 100% intensity.

As you can see from these examples, this chart can be easily applied to every possible goal oriented exercise routine.

In summary once again, select the section(s) on the chart that reflect your desired goal(s) and then simply follow across to determine the necessary intensity level, and, follow upward to determine the necessary rep range.

Use the NFPT Range Chart in designing your workout. It's time you added an element of scientific objectivity to your training!

RANGE CHART

*Chart only affective with proper nutrition & recovery*

INTENSITY DURING SET & AFFECT ON TISSUES

EFFECT ON TISSUES AT:

70% 4-6 MAINTAIN STRENGTH
12-15 MAINTAIN STAMINA
20-25 SOME FAT CONVERSION

80% 4-6 INCREASE STRENGTH
12-15 INCREASE STAMINA
20-25 MODERATE FAT CONVERSION

90% 4-6 MAXIMIZE STRENGTH
12-15 MAXIMIZE STAMINA
20-25 MAXIMUM FAT CONVERSION

100% 4-6 BUILD WHITE FAST TISSUE FIBERS
12-15 BUILD RED FAST TISSUE FIBERS
20-25 BUILD BUILD RED SLOW TISSUE FIBERS

110% 4-6 TISSUE DAMAGE
12-15 TISSUE DAMAGE
20-25 TISSUE DAMAGE

RE: The Basics (Symbiotic Order)

Thu, 25 Nov 2004 17:58:28 GMT

What about doing each body part in a three day cycle, taking a day off, and then doing different exercises the next cycle? Here is what I do:

Day 1: Back/Shoulders
Weighted Pullups
Lat Pulldown
Shoulder Press (barbell)
Shoulder Press Machine

Day 2: Biceps Triceps
Hammer Curls
Alternating barbell curls
Close grip bench
Tricep pushdown

Day 3: Legs/Chest (I do legs first because I find that it releases testosterone and by the time I get to chest, I can lift heavier)
Squats
Donkey Calfs
Incline bench
Flat bench

Day 4: off - Cardio before breakfast

Day 5: Back/Shoulders
Body weight pullups (pyramids)
Low rows
Military Press
Dumbell Presses (start with palms inboard, and as you extend up rotate around to palms facing outboard. it's an ass-kicker)

Day 6: Biceps/Triceps
Concentration Curls
Preacher Curls
Skull Crushers
Weighted Dips

Day 7: Legs/Chest
Leg Press
Lunges
Decline Bench
Dumbbell Flat Bench

Day 8: off - cardio before breakfast

It ends up being an 8 day cycle, but you've worked each body part twice. For those of us who can't stand the feeling of not having worked a body part for a few days, it works.

RE: The Basics (cpl)

Mon, 25 Oct 2004 15:55:59 GMT

Oops, insert foot in mouth.

RE: The Basics (Twin Peak)

Mon, 25 Oct 2004 08:33:03 GMT

ORIGINAL: cpl

Each muscle gets worked just once a week. Sure, there's a day one, two and three, but it means you work let's say, monday wednesday and friday- Everything gets hit once a week, you get days off in between, and weekends off too. Some people prefer working out this way rather than hitting one muscle group a day for five days a week, like myself, but others are more comfortable only working out three days a week.

No, CPL, that is not what I indended the first post to mean. Training each bodypart once per week can have its benefits if (1) one is advanced enough and (2) one trains (and can train) intensely enough.

Neither is the case with 99.9% of beginners.

RE: The Basics (tdtd)

Sun, 24 Oct 2004 15:51:16 GMT

Thanks a lot for all the info CPL.. So lets say I want to keep this workout you gave me throughout both my cutting and bulking phase, what would I have to change during the bulking phase besides my diet and cardio?

RE: The Basics (cpl)

Sun, 24 Oct 2004 15:11:45 GMT

Each muscle gets worked just once a week. Sure, there's a day one, two and three, but it means you work let's say, monday wednesday and friday- Everything gets hit once a week, you get days off in between, and weekends off too. Some people prefer working out this way rather than hitting one muscle group a day for five days a week, like myself, but others are more comfortable only working out three days a week.

RE: The Basics (tdtd)

Sun, 24 Oct 2004 14:44:57 GMT

I'm having trouble understanding, you do all those mon-wednesday take off thursday and do friday-sunday? I thought it was better to train each muscle once a week. I'm in my cutting phase doing biceps/tripeps, followed by a day of cardio, followed by shoulders and legs, followed by a day of cardio, foillowed by chest and back, followed by 2 days of cardio. Is what I'm doing good for this phase? I'm thinking youre exercise regimen would be best for a bulking phase.

RE: The Basics (Marc David)

Wed, 20 Oct 2004 14:07:25 GMT

Sure.

Chicken
Lean red meats
Lowfat dairy
Various types of beans

There's many options for protein other then shakes. In fact, shakes should be about 20% of your protein intake. If you can limit it to just a shake after the workout, then that is great.

You don't need to spend a bunch of money on supplements if you can get your diet down right.

RE: The Basics (RussianAlex)

Wed, 20 Oct 2004 12:23:25 GMT

This is a fine list you have put together here, but is there a way to get protein without shakes im only 16 and tight on money. I need for gas and insurance and all that so i cant really spend too much on this.

RE: The Basics (KiLLsWitcH)

Sat, 16 Oct 2004 02:20:29 GMT

When you say that you shouljd do 12 sets for legs, does that include calves and hammies as well as the quads??
Or are you saying you shouljd just do 12 sets alone for quads?

RE: The Basics (rory)

Wed, 08 Sep 2004 11:09:49 GMT

thank you. I was wondering how long it takes u to do your routine each day, genrally i mean.

RE: The Basics (cpl)

Tue, 07 Sep 2004 14:48:58 GMT

Here's a link that shows plenty of exercises for each muscle group.
As for the hundred pushups and situps a day- Don't do it. Crunches are way better than situps- They target the abs throughout the entire movement, whereas situps invlove the hip flexors through a lot of their movement- And it's generally not a good idea to do anything every day. Twice a week is the most I've seen people do with good results- But remember, more is not always better. Try both ways, once a week and twice a week, and see which works for you.
Oh yeah, and drop the pushups too. They're pretty useless- I spent three years in the army, I should know- They don't do much for you except make you able to do more pushups, they just can't compare to a real chest workout with a bench and weights.