Training for Endomorphs
big, wide bone structure, easy weight gains, stores fat easily.
more frequent exercises with aerobics, use a pool of exercises per body part (use only 2-3 exercises from a pool when working out), abdominal work should be first, change the workout pool every second or third training day.
high intensity, high rep with moderate weight, avoid heavy weight training with low reps, train upper body with reps of 9-12, train lower body with reps of 12-15
use 3-4 sets per body part (increase sets if recovery is too quick), use burn sets, isotension sets, continuous tension sets, different supersets, and tri-sets principles.
rest no more than 60 seconds between reps
rest at least 48 hours between body part training, get 7.5 to 8 hours of sleep per night, a nap in the afternoon on training days is recommended.
low or non-impact aerobics work well; do aerobic work for twenty minutes at least 3 times per week
use fun aerobic activities in-place of scheduled aerobic work, drink a minimum of 80oz. per day of water, avoid soft drinks and alcohol, avoid eating 1 to 2 hours before bed.
Definition of Sets
The definition of a "Drop Set" is after warming up, starting with a very heavy resistance then immediately upon failure reducing the resistance then continuing with the lower weight until again a level of concentric failure is reached. This can be done two or more times per set and is a very effective way of adding a great deal of added effort to a clients program.
The definition of an "Ascending set" would be to start with a moderate amount of resistance then add additional resistance after a few repetitions until a high level of fatigue is reached.
The definition of a "Triangle set" would be the combination of both an ascending set and a descending (drop) set. Start with moderate amount of resistance then add additional resistance after a few repetitions until a peak is reached the resistance would be lowered until a high level of fatigue is reached.
Exhaustion- The definition of an exhaustion set would be to perform a set until momentary
concentric failure. That is the resistance can’t be lifted or lowered under control. Many athletes believe that the muscles subjected to this type of stress will be stimulated to a greater extent then not performing a set to failure.
A burn set systems is an extension if the above mentioned exhaustion set system in as that after momentary concentric failure is reached half or partial repetitions are performed. This will cause a "burning" or aching sensation in the muscle itself, which gives this technique its name.
Simply stated, it is the contraction of a muscle without the use of an external weight. Flexing antagonistic muscles to hold a joint steady. Simple Posing.
Continuous- In order to have continuous tension on our muscles while training, we must make Tension
sure the actual resistance we use travels a path that is straight up and straight down. Military press is a great example.
There are two forms of supersets-same-muscle group and antagonistic muscle group. In the same-muscle group, you exercise the same muscle group with different exercises that stress the muscle group from different angles (bench press + dumbbell flyes). In the antagonistic muscle group, you exercise opposing muscle groups (bench press + rows)
Exercise Pools Pool A (Chest)
• Bench press • Incline and Decline Bench press • Flyes • Incline and Decline Flyes • Push ups • Bar Dips
Pool B (Back)
• Lat Pull downs • Seated Rows • Bent-over rows • Good Mornings • Back extensions • Trunk Twists • Medicine Ball Swings • Dumbbell rows • Cleans and Jerk
Pool C (Arms and Shoulders)
• Push ups • Dumbbell curls • Dumbbell Rows • Barbell curls • Dumbbell press • Preacher curls • Upright rows • Pull ups • Chin ups • Shrugs • Read Shoulder Press • Military Press • Concentration curls
Pool D (Legs)
• Leg press • Leg curls • Lunge • Squats
Pool E (Whole Body)
• Clean and Jerk • Power Clean • Power Snatch
Load - Repetition Relationship The strength training zone requires you to use loads in the range of 60% to 100% of 1RM (1 Rep Max). The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows: 60% - 17 reps 65% - 14 reps 70% - 12 reps 75% - 10 reps 80% - 8 reps 85% - 6 reps 90% - 5 reps 95% - 3 reps 100% - 1 rep The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favors the increase in muscle endurance and mass. One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference. Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work. Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop: 1RM to 3RM - neuromuscular strength 4RM to 6RM - maximum strength by stimulating muscle hypertrophy 6RM to 12RM - muscle size (hypertrophy) with moderate gains in 12RM to 20RM - muscle size and endurance Soviet Peaking Procedure
This is based on your 1RM (1 Rep Max) weight. This is applies only to prime strength
movements: snatches, cleans, jerks, squats, dead lifts, bench press and leg press.
Workout #1 Workout #2 Workout #1 Workout #2 Week Three Week Four Workout #1 Workout #2 Workout #1 Workout #2 Week Five Workout #1 Workout #2 Workout #1 Workout #2 Supplements and Why Vitamins Ascorbic Acid - hydroxylation of the amino acids praline and lysine in forming collagen (skin,
bones and connective tissue). Antioxidant.
Conversion of proteins and carbohydrates into energy
(3-6 mg/day) activates steroids and needed for normal testosterone production.
(1000 mg/day) about 99% is in bones, the other 1% controls conduction of impulses along nerves, required for contraction of muscles. Avoid eating breads and cereals with calcium because the phytates in these foods binds calcium as do the oxalates in spinach, rhubarb, cocoa (chocolate and chocolate milk) and coffee. To use calcium, your body needs magnesium, silicon, fluoride, zinc, copper, boron, manganese, phosphorus and vitamin D.
(200-800 ug/day) to balance blood glucose levels by aiding glucose metabolism.
0(05.-3.0 mg/day) used to produce nor-adrenalin.
(400-1200 mg/day) part of over 300 enzymes. Essential for burning glucose, transmission of genetic code, muscle contractions, and many other functions.
(2-5 mg/day) used for proper formation of bone and cartilage, normal glucose metabolism and as part of the enzyme superoxide dismutase.
(100-500 mg/day) cation in our cells. It interacts with sodium and chloride for the conduction of nerve impulses.
(15-50 mg/day) used for cell growth and testosterone production.
Ergogenic Aids Clenbuterol-
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