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To accomplish these goals several strategies come into play. Depending on the point you are starting from and your genetic makeup each of these strategies will play a more or less important role. The four basic strategies that we will use to mold your physique are: 1. Strength training to build muscle, lose fat, improve your posture 2. Energy systems work to lose fat 3. Nutrition to build muscle and lose fat 4.
The best training methods, nutrition and supplements will not allow you to improve faster than your genetic makeup will allow you to. For those impatient fellows there is the option of adding a supercharger to your car. That supercharger is the use of performance- and appearance enhancing drugs. These will definitely speed up the body transformation Page 8 of 8 process.
However it cannot replace the four wheels: if you car has a flat in one or two of its wheels, adding more power to your vehicle will not allow you to drive faster or better. However if everything is in order, adding a supercharger will improve the performance of your car.
Face it: if you bought this book in the first place you are not a genetic freak and you are not blessed with the capacity to build a lean physique easily.
It simply means that to get it, you must do everything right. Each of the wheels and the supercharger will be explained in the early portion of this book. Christian Dr. Jekyll will tackle the training and nutrition portions in his chapters while Anthony Mr.
Hyde will focus on the supplementation both natural and pharmaceutical aspects. Afterwards we will give you several specific plans depending on your goals, body type and initial shape. Once you get the body you want, how can you get back to a normal life without getting back to being a fat slob? After all, who wants to look good only 2 months out of the year? Furthermore, the more muscle you have, the easier it is to lose fat muscle being one of the biggest energy user in the body.
Why do muscles grow when we lift weight? Yes resistance training can lead to gains in muscle size, especially when a proper nutritional plan is followed. However the mere act of going to the gym and doing some random exercises, for an unknown number of sets of an arbitrary amount of repetitions is not a guarantee of significant muscle growth.
Indeed some individuals will spend years working out without making an ounce of progress. A total lack of results will not discourage these poor chaps, no sir! Chances are that new muscle growth is just around the corner if you learn how to unlock the door to maximum hypertrophy. The two determining factors in muscle growth The amount of growth stimulated is directly proportional to the amount of stress or of the functional demand placed on the targeted muscles.
The importance of the intramuscular tension during the performance of the exercise. The duration that the muscle is placed under that level of tension. This is also called the time under tension TUT. Protein degradation: the trigger for muscle growth When you lift weights you inflict some damage to your muscle fibers.
This is called microtrauma. And the response to muscle damage is muscle growth. This response, making the muscle tissue stronger and bigger, is a defense mechanism designed to protect the body if the same type of physical stress would ever occur again. In that regard training is much like a vaccine.
A doctor will inject a weak form of a virus into your body; this is a form of physiological stress. Your body perceives that stress and adapts to it by building anti-bodies against the injected virus. So if that same virus ever surfaces again, the body will be equipped to fight it. However what would happen if instead of a weak from of the virus, the doctor would inject the real thing?
Would you build even more anti-bodies? No, you would get sick! Same goes with training: the more damage you inflict on your muscles, the greater the growth stimulus will be, however if you exceed your capacity to recover you will regress not progress.
The amount of muscle damage is dependant on the two variables mentioned above tension and TUT. The greater the intramuscular tension is, the higher the rate of muscle damage. The longer the TUT is, the more time you spend causing muscle damage. Intramuscular tension is proportional to the force produced while lifting. Remember the formula for force? So basically, the heavier you lift the faster you create microtrauma.
On the other hand when you are doing a lot of reps per set or using a slow lifting tempo you spend a lot of time causing muscle damage. However since the load you will be able to use with such training parameters will be relatively low, the total amount of microtrauma will also be small.
Your best bet is to use a load heavy enough to cause muscle damage rapidly, but low enough so that you can perform sets lasting seconds. Training with higher Page 12 of 12 reps reps range can increase capilarization and sarcoplasmic non- functional hypertrophy. And working with even higher reps 30 or more can serve as active recovery following an intense session.
The following table briefly explains the benefits of each training zone. In simpler words the more experienced a trainee is, the better his body is built to tolerate training stress. To explain that fact we can use a simple analogy: a man starts to work a physically demanding job e.
He does manual labor 8 hours a day. At first he sure will get extremely tired at the end of the day and painfully sore the next morning. His body has adapted to the very brutal physical demands of his work. Same goes for strength training which is basically artificial manual labor.
The more years a trainee has put in the trenches, the better his body is at handling training related stress. So it should be obvious that the more experienced a trainee is, the higher the training stress level should be to elicit progress. Page 13 of 13 Christiane Lamy knows a thing or two about manual labour, having worked on a farm for years.
The following table indicate the ideal training intensities depending on the level of the trainee.
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