Professional Documents
Culture Documents
Insane Strength
Insane Strength
Published by:
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Where’s the Beef .....................................................40
Does Diet Modulate Heart Disease Risk .................43
Knowledgeable Opponents Speak Out ...................46
Apply Research Findings Carefully..........................47
Small Benefit ...........................................................48
Cholesterol & Food ..................................................48
Should We Eat Differently........................................50
The Theory Goes Bust ............................................50
Fats and Carbohydrates .........................................52
Complex Carbohydrates .........................................55
Conclusion ..............................................................57
Chapter 4 ....................................................58
Glycogen Loading: Good or Bad .............................58
Other Problems With
the High-Carbohydrate Diet .....................................60
Carbohydrate Syndrome
or the Carbohydrate Trap ........................................62
Chapter 5 ....................................................64
What’s the Best Fuel for Muscles ............................64
Flawed Research ....................................................66
Performance Fuel ....................................................70
Energy Source ........................................................71
Eat Fat .....................................................................73
ii
20-Week Minimum ..................................................77
Chapter 6 ....................................................81
Value of Resistance Training ...................................81
Science Discovers Resistance Exercise .................82
Physiological Benefits
of Resistance Exercise ............................................82
Body Composition ...................................................82
Sports Conditioning .................................................86
Cardiovascular Conditioning
and Reduction of Heart Disease
Risk Factors (Watch Out for that Word Risk)...........87
Bodybuilding Training Builds
the Body and Protects the Heart;
Growing Evidence of Coronary
Protection from Resistance Exercise ......................89
Chapter 7 ....................................................92
Maximum Muscle Growth ........................................92
Isometrics ................................................................92
Isometric Training ....................................................92
Isometric Strengthening Effect ................................97
Establishing the Components
of the Exercise Prescription .....................................99
Tension (Intensity) ...................................................100
Frequency................................................................102
Duration ...................................................................102
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Time to Reach Maximum
Tension Development ..............................................103
Joint Angle ...............................................................105
Modern Research into Isometrics ...........................107
Aging and Muscle ....................................................114
Neuromuscular Alterations
with Training in the Aged .........................................115
Impulse Training by Performance
Health Systems .......................................................118
Isometric References ..............................................126
Isometrics Only Training ..........................................134
How Many Exercises for Each Muscle ....................134
Evolution of a New System
of Muscle Building ...................................................135
Plastic Tubing ..........................................................136
Combining Isometrics and
Multiple Repetition/Exercise ....................................140
Rest and Recovery ..................................................141
Elastic Resistance vs. Free Weights .......................142
The Similarities ........................................................142
The Differences .......................................................143
Final Note ................................................................149
Chapter 8 ....................................................150
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Exercise Program Monitoring ..................................150
Monitoring and Record
Keeping Maintain Motivation ...................................152
Resistance and Effort Evaluation ............................152
Perceived Exertion Rating Scale .............................153
Using the Rating Scale to Monitor
Your Programs ........................................................154
Verbal Instructions in Use of Scale 155
Chapter 9 ....................................................158
Resistance Training Principles ................................158
Maximum Muscle Growth ........................................158
Working Definitions .................................................159
Key Principles for Results
from Resistance Exercise ........................................160
Intensity ...................................................................160
Duration ...................................................................161
Frequency................................................................162
Other Important Resistance
Exercise Principles ..................................................162
Progressive Resistance Exercise ............................162
How Hard Should You Exercise ..............................167
Potential for Improvement .......................................170
Safety for Resistance Training ................................171
Selecting the Proper Starting Resistance ................173
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What is Strength? ....................................................174
Intensity: The Most Important Factor .......................178
How the Maximum Muscle
Growth Program Differs ..........................................185
Functional Training vs. Isolation Training ................185
Chapter 10 ..................................................187
Exercises for Maximum
Muscle Growth ........................................................187
Equipment ...............................................................188
Isometric Exercises .................................................188
Workout A ................................................................188
Workout B ................................................................189
Multiple Repetitions/Multi-Exercises .......................189
Split Routine ............................................................190
Some Photos of Listed Exercises ...........................192
Isometrics ................................................................192
Workout A ................................................................192
Workout B ................................................................195
Multi-Repetition Exercises ......................................198
Some Gym Equipment Exercises ...........................210
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Introduction
i
You don’t need to buy all of that fancy exercise
equipment seen on TV to get incredible results. One
can easily move into very advanced and more varied
training programs after having gained the basic
knowledge and conditioning supplied by the program.
The focus of this book, therefore, is directed to
anyone interested in improving their body through
exercise and, specifically, by the use of resistance
training.
Isometrics
Years ago a technique of training became
popular called isometrics. Much research was
completed from the 1940’s into the 1970’s and it
showed that isometrics was the sure-fire method to
build the biggest and strongest muscles.
iii
biodensity. In fact, the company had me write a white
paper about isometrics. I updated all of my research
on the topic and the scientific conclusions were that
isometrics provided the most powerful stimulus for
muscle building ever devised.
v
No other program exists like this -- it’s simply
the best training program available anywhere.
vi
Chapter 2
What is Maximum Muscle Growth
Muscles move your body. Motion, work, and
play all require muscular effort. Unfortunately, most of
us don’t have to work very hard anymore or play very
hard either. So to keep our muscles and our bodies in
shape we must exercise them regularly.
Muscle Architecture
Skeletal muscles make up about forty percent of
your bodyweight. Muscles are composed mostly of
water, representing about 77% of their weight. They
are the largest reserve of protein in your body and
vii
their primary function is movement; they move bones
via their attachment to the bones by tendons.
Muscle Fiber Types
Small muscle fiber units make up the bulk of
the whole muscle and each muscle fiber unit performs
specific tasks. Similar groups of fibers have identifying
names so scientists can distinguish one from the
other.
viii
Many body movements require some
participation by all three muscle fiber types. During
long, exhaustive, aerobic exercise bouts, mostly red
fibers perform the exercise. As fatigue sets in, the
body recruits some white fibers which still have plenty
of juice left in them.
ix
If you know what the need is, and you know
how muscles work, then you can set a plan that makes
the muscles work in a way that fills the desired need.
x
Therefore, the basic premise of the Maximum
Muscle Growth is that a muscle and its supporting
organ systems, including the heart, lungs, tendons, or
whatever, are attacked in a specific way to cause the
desired result. Sound scientific knowledge about
muscle function and physiology is the basis of this
training concept.
Resistance Exercise: Spectrum of Effects
Resistance exercise can provide a wide range of
adaptations, even in the same muscle. One can
accomplish this by varying the training program, both
on a per workout basis or on a weekly, monthly, or
even yearly cycle. Combinations of these types of
periodic cycling are used. Varying workout programs
makes an important contribution to training results
and, therefore, cycling helps to increase results.
xii
Chapter 3
The Right Diet for Building Muscles
Before describing the new training concept that
I’ve developed let’s talk about what everyone always
wants to talk about: diet.
xiii
method to plan a nutritionally adequate diet.
Remember, this guide gives you only the basics. You
have to choose foods that meet your special needs
and tastes. The Basic Four Food Groups are:
4 Servings Daily
4 Servings Daily
2 to 4 Servings Daily
This group includes milk in any form: skim,
whole, low fat, and dry milk. Also yogurt, cheese, ice
cream, and cheeses. These products are the major
sources of calcium in the American diet. They are
good sources of protein and many vitamins.
xiv
• Meat and Alternate Group
2 Servings Daily
xvi
between the known ideas of scientists and other
highly-educated students of human nutritional needs
and the interests of those in the public who desire
more information but have neither the experience nor
training to understand and access what’s “out-there.”
xvii
of fat -- I’m not, I consume lots of it; read more later
on about the myth that cholesterol and fat are the
cause of heart disease) and use leaner cuts such as
round or flank steak. After trimming the meat the fat
content of a piece of red meat is equivalent to that of
poultry and fish.
Calories Do Count
We’ve discussed how to eat. Now let’s look at
the composition of food and see what can happen to
our bodies by manipulating our foods.
xix
What’s the most important nutrient? Calories.
Forget the vitamins and minerals -- the
micronutrients. It’s the macronutrients that count --
protein, carbohydrates, and fats. The common factor
to each is calories (energy). Proteins and
carbohydrates provide 4 calories for each gram you
eat and fats provide 9 calories per gram.
Calorie Counting
Although I’ve covered this subject in detail in
my Ultimate Diet Secrets book, a brief summary is in
order here. You can buy books anywhere that tell you
how to count calories. Eat as you usually do and for
xxi
two weeks record what you eat; this gives you an idea
of how many calories you need.
xxii
Today there is a Raging Calorie Counting War
going on and many argue that the whole calorie
theory is wrong. Without doubt these nay-sayers have
no clue what they’re talking about.
xxiii
Apples 150 80 .3 .8 20.0
Apricots 38 18 .4 - 4.5
Bananas 119 101 1.3 .2 26.4
Grapefruit 285 (1/2) 58 .7 .1 15.1
Grapes 454 (1 lb) 197 3.7 2.9 45.0
Nectarines 50 (1 lb) 39 .3 - 7.9
Oranges 180 60 2.0 .2 16.0
Peaches 114 35 .7 .1 10.0
Pineapple 140 (1 c) 73 .6 .3 19.2
Juice 8 oz 100 1.5 .4 23.0
Beans 130 (1 c) 33 2.1 .3 7.0
Beans 170 (1 c) 170 12.0 .7 33.0
Broccoli 150 (1 c) 39 10.0 .9 16.3
Cabbage 90 (1 c) 21 1.2 .8 22.0
Carrots 50 (1) 21 .5 .1 4.8
Cauliflower 83 (1 c) 22 2.2 .2 4.3
Celery 40 (1) 7 .4 - 1.6
Corn 140 (ear) 71 2.6 .8 16.4
Lettuce 74 (1 c) 10 .7 .1 2.1
Onions 110 (1) 40 1.6 .1 9.6
Peas 163 (1 c) 116 8.8 .7 19.7
Potatoes 100 (1) 93 2.6 .1 21.1
Tomato 150 35 1.6 .3 7.1
xxiv
Breads & Cereals
Food Weight Cal. Pro. Fat CHO
(gm) (gm) (gm) (gm)
Bagel 55 165 6.0 2.0 30.0
Bread 23 60 2.0 .5 12.0
Cake) 114 430 4.9 20.1 63.4
Cereal 28 (1 oz) 100 2.0 1.0 24.0
Cookies 28 130 1.5 6.0 21.0
Doughnut 28 125 1.5 6.0 17.0
Flour 114 400 10.0 4.0 85.0
Noodles 160 200 6.6 2.4 37.3
Pancakes 45 91 2.7 2.5 15.0
Spaghetti 130 (1 c) 192 6.5 .7 39.1
Waffles 50 127 3.6 3.1 21.0
Macaroni 130 (1 c) 192 6.5 .6 39.1
Rice 168 (1 c) 185 4.0 .5 41.0
Pizza (1 114 279 10.8 8.1 40.4
slice)
xxv
Milk & Cheese Group
Food Weight Cal. Pro. Fat CHO
(gm) (gm) (gm) (gm)
Am. Cheese 28 105 6.6 8.5 .5
Cot. Cheese 28 30 3.8 1.2 .8
Cream 28 106 2.3 10.7 .6
Sw. Cheese 28 105 7.8 7.9 .5
Milk-Whole 244 159 8.5 8.5 11.9
Milk-Skim 246 88 8.5 .2 12.5
Milk-2% 246 145 10.3 4.9 14.8
Ice Cream 133 260 6.0 15.0 27.0
Yogurt-Skim 250 130 8.0 4.5 12.9
xxvi
Meat
Food Weight Cal. Pro. Fat CHO
(gm) (gm) (gm) (gm)
Beef (av) 100 200-400 17-30 10-35 0
Chicken 100 190-300 18-30 5-25 0
Pork 100 180-300 18-30 10-30 0
xxvii
Beer 360 151 - - 13.7
Whiskey, 42 110 - - -
Wine 103 87 - - 4.3
Butter 14 100 .1 11.3 -
Candy 28 120 1.8 4.0 20.0
Milk Choc. 28 147 2.2 9.2 16.1
Fudge 28 113 .8 3.5 21.3
Choc. Syrup 20 66 1.0 2.7 10.8
Jelly 20 55 - - 14.3
Margarine 14 101 .1 11.3 -
Mayonnaise 15 108 .2 12.0 .3
Oil 14 124 - 14.0 -
Soda 245 100 - - 24.5
Syrup 20 50 - - 13.0
If needed, purchase a more complete listing
from the Department of Agriculture or at local
bookstores.
Protein Needs
Protein builds muscle. But, how much do you
need? As expected, everyone has a different opinion.
The US-RDA (Recommended Dietary Allowance) for
protein is 0.8 grams per kilogram (2.2 pounds) of
bodyweight per day.
xxviii
The recommending committee who developed
the daily allowance guidelines feels this is enough to
cover our protein needs for repair of body tissues and
enzymes, maintenance of the immune system, and
body growth if necessary (although adults are not
usually continuing to grow).
xxx
Dr. Vernon Young has recently reported that the
recommended needs for necessary amino acids (the
ones that you must eat, not the ones your body can
make) for the general population is possibly three
times more than believed.
xxxi
alike. I guess they haven’t reviewed the scientific
literature. I have.
xxxii
function tests and no changes in the histology
(structure) of the remaining kidney mass.
xxxiii
then I just don’t force the protein in because, most
important, I don’t want to get fat!
xxxiv
muscle, but in the absence of food intake the rate of
muscle degradation exceeds that of muscle synthesis.
xxxvi
body cannot make and must consume. The essential
mix (EAA) had an amino acid ratio equal to that of the
composition of human muscle. It was found that the
EAA mix proved adequate.
xxxviii
carbohydrate-loving researchers will ever test that
situation.
Cholesterol Concerns
Cholesterol. Most Americans echo the same
refrain, “Cut down on cholesterol. Eat more
vegetables, fruits, whole grains, and complex
carbohydrates.” Newspapers, television, radio, and
national magazines all push the idea of reducing
cholesterol and fat. Cholesterol intake should be less
than 300 milligrams per day. Fat should be cut to 30%
or less of total caloric intake.
xl
community has been educating all Americans to adopt
the “prudent diet” as recommended by these agencies.
xli
Where’s the Beef
I ask, “Where’s the evidence”? Is there any
conclusive data to suggest that Americans should
change the types of food that they eat? I say no. Back
in 1985, a debate about whether fat and cholesterol
consumption damages our health began to heat up
among scientists. The origins of this debate reach
back to the late 1940’s and early 1950’s. Presently,
the overwhelming consensus is that high blood
cholesterol levels correlate positively with heart
disease. Agreed, there’s a suggestion that very high
blood cholesterol (above 300) levels relate to heart
disease, but there’s a real debate as to the threshold
level of cholesterol where real danger begins.
xlii
to cut out red meat, fat, and other cholesterol
containing foods from our diets.
xliii
Mixed sources of vegetables, legumes, seeds,
and nuts will provide complete proteins, but the
quantities of protein will be too low to provide
maximum muscle growth. Only with extraordinary
planning will you get enough protein when you eat a
low animal protein diet. Planning a diet like this
requires a lot of time and knowledge. Do you have
either?
xliv
If not, then eat meat and don’t worry about it. In
fact, you should probably worry if you aren’t eating
meat because of potential nutritional deficiencies.
xlvi
What I mean by this is that the thirty deaths in
the treatment group should have been divided by the
total number of subjects (1,906). The rate of death in
this group was then 1.57%. In the control group, 38
deaths divided by 1,900 subjects, yields a 2.0% death
rate. The actual difference in deaths between the two
groups was 0.43%. Quite a difference from the
reported 24%!
xlviii
milk diet. He says that we must conclude that we
don’t know the true cause of heart disease.
Small Benefit
A recent medical study conducted by Dr. William
Taylor showed that for low-risk people, reducing
blood cholesterol as much as it can be reduced by
dietary means would only increase life expectancy
from three days to three months! High-risk people
can expect slightly better results with a longer life to
the tune of 18 days to 12 months!
l
adjustment will result in a longer life of 3-90 days. Big
deal!
lii
standard ranges (0-24 per week for men and 0-19 for
women) was unrelated to blood cholesterol levels and
to heart disease. Bodybuilders have been known to eat
a dozen eggs a day for months on end (yolks and all)
without significant increases in cholesterol levels.
lv
over it; your body is on autopilot and does it all for
you automatically.
lvi
about 6%. This change, caused by carbohydrates,
leads to low blood levels of growth hormone.
lvii
emphasis on aerobic exercise cause people to lose
muscle and to become fatter.
Complex Carbohydrates
Eating complex carbohydrates is recommended
because it’s thought that fats are bad and
carbohydrates are good. We’ve already looked at
evidence showing that not all scientists agree with this
idea. I certainly don’t.
lviii
Research has recently shown that complex
carbohydrates can increase blood glucose (sugar) and
insulin levels which, if chronically stimulated, can lead
to obesity, diabetes, and heart disease. Therefore, an
outcry has occurred by some in the scientific
community that carbohydrate-containing foods need
to be tested for their “glycemic index.”
lx
Chapter 4
Glycogen Loading: Good or Bad
In the late 1960’s, Swedish researchers
developed a new dietary protocol to increase exercise
performance. It went like this: cut way down on
carbohydrates (breads, sweets, fruits, and some
vegetables) and eat nothing but protein and fat for
three days. Then, on days 4, 5, and 6 (game day is day
7), load up on carbohydrates. In this way, it was
thought, endurance performance would increase.
61
The primary fuel that the body burns for energy
is fat: at rest 80% of your energy comes from fat. Most
scientists don’t understand this fact. With the
assumed relationship of fat consumption to obesity
and heart disease, very few scientists have researched
the “fat-as-fuel” studies.
65
each day to maintain our health. As I have proposed
for many years, the low-fat diet is dangerous.
66
Chapter 5
What’s the Best Fuel for Muscles
The debate between carbohydrates and fats: An
interview with Gregory Ellis, PhD, CNS, by Dr. Al
Thomas
67
Al: Dr. Ellis, is there really any debate at all? Everyone
knows that carbohydrates are what bodybuilders and
athletes need, right?
68
are one of the primary sources of fat that the body
uses as fuel.
69
Flawed Research
Al: Excuse me, Dr. Ellis, but what you’ve just told me
seems to refute your thesis about the importance of
fats as fuels.
Al: Well, isn’t it? Isn’t it bad to have too much fat
cruising through our systems or accumulated in our
body?
72
So citrate regulates the muscle’s choice of fuel.
In reality, it’s much more complex than this as there
are a number of regulators acting on multiple
enzymes within the pathway of carbohydrate
degradation. Many other chemicals can dramatically
slow or stop the breakdown of glycogen in liver and
muscle. They can slow the rate of blood glucose entry
into the muscles.
Performance Fuel
Energy Source
75
increase, this source of fat enters the muscle and is
shunted into storage within the muscle as triglyceride.
Fat, from inside the thigh muscles and from the
blood, is what supplied the extra fuel for the
bodybuilders’ leg program.
Al: What can one do to make the body burn more fat
and save glycogen? Certainly we shouldn’t take
estrogen?
Eat Fat
78
Growth hormone is anabolic to muscle, and
catabolic to fat. Protein and fat diets increase the
output of growth hormone. And guess what? High-
carbohydrate diets lower growth hormone output.
However, growth hormone, as a normal hormone in
the body, is permissive to body balance in terms of
muscle and fat quantities in your body. Changing the
amount of hormones artificially, like growth hormone
(or insulin), inextricably alters this balance.
20-Week Minimum
Al: So what should athletes do in your view?
81
calories as protein and the rest as fat! We must ask
why carbohydrate diets decreased their performance.
83
intake as a caloric percentage of the whole day’s
calorie intake.
84
Chapter 6
Value of Resistance Training
Resistance training (lifting weights) has taken it
on the chin for many years. No more. Once the
dominion of football players and pure muscle
builders, it’s now a popular exercise activity for the
general population. Personal trainers are the stars of
the current-day fitness trends, pushing their protégés
through muscle pumps and chanting the new T-shirt
slogan of “no pain, no gain.”
85
Science Discovers Resistance Exercise
In the past, the scientific and medical
community paid little attention to resistance exercise
and its effects on the body. They, like everyone else,
considered weightlifting something that makes you
muscle-bound while inflating weak egos. With the
growth of running and the fitness boom of the mid to
late 1970’s, a whole new breed of exercise research
scientist developed.
Sports Conditioning
Most sports conditioning requires that muscles
be in good shape: for good performance and to
prevent injuries. In most activities in which we
participate, muscle strength and muscle endurance
are more important than cardiovascular endurance.
Skiing, boating, team sports, mountain climbing, all
require good muscle strength, endurance, and
flexibility. Resistance exercise meets the requirements
of conditioning for these activities.
96
If the main purpose of exercise for some is
to reduce their risk of developing cardiovascular
disease, then resistance exercise appears to be as
capable as aerobic exercise, or more capable, to
provide improvements in health.
97
Chapter 7
Maximum Muscle Growth
Now, we’re at the heart of what this book is all
about.
Isometrics
Earlier I described my experience with doing
isometric only exercise at a health club in Delaware
using a new machine called biodensity.
Isometric Training
92
against a load), plyometric training, and other
hybrids
2) Isokinetic: in this style of exercise a machine
is used that controls the speed of movement
against which a muscle contracts and offers
only concentric, or positive, movements (muscle
shortening)
93
published (3). The author’s research conclusion: a
maximum muscle strengthening effect was produced
by one daily isometric contraction, lasting six
seconds, using an effort level of two-thirds of the
muscle’s maximum contractile power.
This claim raised some skepticism, but led to
much general interest. Further research by Muller (5)
reaffirmed the earlier work confirming that these
maximum training effects occurred even if
contractions were very brief and exceeded little more
than one-third of the maximum possible effort.
94
question and previous beliefs about muscle
strengthening suddenly appeared dated.
95
1970, a fitness revolution developed and more
passionate young people developed a scientific
curiosity and pursued PhD degrees in exercise
physiology and then went on to pursue academic
careers.
96
differing opinions and stated: “that repeating the
isometric stimulus a second time within 24 hours
produces very little additional benefit to that resulting
from the single contraction” (9).
97
The following table indicates the resultant
strength increases based on a subject’s initial level of
conditioning.
Table 1
Weekly Gains in Strength Expected from Isometric
Training for Muscles in Different States of
Training*
State of Training Rate of Gain Training Time to
Reach Limiting
(percent of (percent per
Strength (weeks)
limiting week)
strength)
98 2.0 2
95 3.6 -
80 5.6 3-5
85 7.5 -
80 8.6 -
75 10.0 5
<75 12.0 -
*(9)
98
The weekly gains vary from 12% (2.4% per
session) assuming five training sessions per week for
those in a poorer state of health to less than 2% (0.4%
per session) for those close to their limiting strength.
99
this is to establish a database of age and sex-related
norms to qualify an individual’s initial fitness status.
Tension (Intensity)
101
increases for two separate groups: one using
isometrics and the other using isotonic training. He
used similar loads in the two groups and drew his
conclusion from that and never tested them (or other
groups) across a wide range of loads. Coleman did
believe that strength increases were related to the
percent of maximum tension applied to the muscle.
Frequency
Duration
103
He further observed that a comparison between
1 second and 6 second duration contractions not only
accelerated the increases in strength, but carried them
to a greater height. The shortest duration of
contraction for a threshold stimulus and the optimum
duration for maximum strength increases are
unknown within the database of scientific
publications.
104
The above cited studies were nearly unanimous
in the conclusion that the most important factor
inducing maximum increases in muscle strength was
a maximal contraction. Muscle contraction times to
peak output would negate the idea that 1-2 second
contractions would be effective since muscles are
unable to reach maximal tension output that quickly.
106
predicted forces with the actual measured forces, they
recorded validity coefficients ranging from a very high
r=0.93 to r= 0.97, a consistency which suggests that
training effects should be consistently transferred
from one to other joint positions.
107
In 1967, Whitley found that increases in muscle
strength occurring at one fixed angle of training did
transfer to all joint angles (27). He convincingly
showed that strength gained at one joint angle is
usually available for the provision of muscle power at
other un-trained joint angles and finally put the issue
to rest.
Modern Research into Isometrics
108
particular style of training. There were none more
vociferous than Arthur Jones, the developer of the
Nautilus equipment.
109
100% of their maximal voluntary contraction strength
(MVC). MVC increased by 20.0% in these young
healthy subjects during 4 weeks.
110
determined. The mechanical properties of the muscle,
vastus lateralis (outside of the thigh), were determined
by ultrasonography.
111
In another recent study of isometric training,
researchers from York University, Toronto, Canada,
studied the changes in maximal voluntary (MVC) force.
They evaluated the percentage maximal activation,
and maximal surface EMG (electromyography, a
measure of muscle fiber activation), and M-wave
characteristics of the EMG.
112
motor unit firing rates were higher at 75% versus 50%
and at 100% versus 75%.
113
experimental group of fifteen female university
students trained knee extensor muscles in one leg
using isometric exercise.
114
the most effective stimulus for inducing strength
increases, and, most likely, hypertrophy. Optimal
duration and frequencies have not been clarified.
115
aging as it represented a deterioration of youthful
vigor. If the problem of physical frailty in aging is to
be effectively slowed, we must have a full
understanding of the causes and mechanisms
underlying muscle weakness (34).
116
Among the muscular changes is the inability to
generate as much force output as one could perform
when younger. There is a decrease in the myosin:actin
cross-bridge connections which are responsible for
creating contractile force. Further, there is less neural
drive (40). There are also changes in the shape of the
muscular architecture that contribute to the loss of
force that account for about 50% of the loss in muscle
function in the elderly.
117
comparable to the changes seen in young adults
during similar periods of training (46). In order to
assess the true maximum force-producing capability
in response to training programs, isometric strength
testing may be the most appropriate choice (34).
118
This is an interesting observation in comparing
muscle adaptations in old versus young and brings
into play the long-standing question of the percent
participation of neural versus hypertrophic changes in
muscle in response to training. In the preceding
discussion of sarcopenia, I outlined the predominate
characteristic of sarcopenia that is motoneuron loss, a
neural aspect of muscle function decline.
119
Impulse Training by Performance Health
Systems
120
1970 have we seen such a dramatic improvement in
exercise training science.
What is uniquely different between bioDensity
and Nautilus is that Performance Health Systems fully
realized the power of isometric training and produced
a unique device to tap its potential. Nautilus relied
upon conventional training ideas using isotonic
resistance training as its recommended format.
Nautilus sniffed around the edges of isometrics with
some of its machines, but never really embraced
isometrics as the king of training methods.
121
I identified the reasons for this: scientists are
much more interested in identifying the physiological,
biochemical, and molecular changes that occur from
following an exercise training program. In general, the
identification of optimal training programs is left to
the laity and those involved in training that may, or
may not, possess a PhD and have employment in a
university.
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The elderly are so concerned about their financial
strength, but pay scant attention to their physical
strength. The bioDensity system can dramatically and
quickly change muscle strength.
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communication) he based his beginning work on the
initial studies of Hettinger and Muller (3) and that he
tried many variations in the training regimen.
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From this he could deduce optimal contraction
times relative to the fatigue properties of the muscle.
He could also test recovery time and determine the
amount of rest required between training sessions.
The bioDensity system made all this possible.
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In the following slide, Performance Health
Systems demonstrates the effect of maximal
contraction development during isometric training
and its effect on muscular adaptation in comparison
to conventional training and individuals living freely
and doing no exercise.
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Intensity is clearly the most important factor in
the development of maximal strength and endurance
(50,51,52,53,54). What is less well understood is the
time course of metabolic adaptations (51,525556).
The interest of scientific investigation is often about
changes in cellular enzymes or other changes at the
cellular level and, most often, changes at the whole
body level are of little interest (53).
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benefits to human health including muscle strength
and power that lead to improvements in the activities
of daily living and reduce the risks of falling and injury
in the elderly. BioDensity training is truly a great
contribution to exercise science and to humanity.
Isometric References
130
16.
Coleman AE. Comparison of weekly strength
changes following isometric and isotonic
training. J Sports Med Phys Fitness
1972;12:26-9.
131
23.
Lindh M. Increase of muscle strength from
isometric quadriceps exercises at different knee
angles. Scand J Rehabil Med 1979;11:33-6.
132
30.
Cannon RJ, Cafarelli E. Neuromuscular
adaptations to training. J Appl Physiol
1987;63:2396-402.
133
38.
Hollmann W, Struder HK, Tagarakis CV, King G.
Physical activity and the elderly. Eur J Cardiovasc
Prev Rehabil 2007;14:730-9.
134
45.
Fiatarone MA, Marks EC, Ryan ND, Meredith CN,
Lipsitz LA, Evans WJ. High-intensity strength
training in nonagenarians. Effects on skeletal
muscle. JAMA 1990;263:3029-34.
135
52.
Hickson RC, Bomze HA, Holloszy JO. Linear
increase in aerobic power induced by a
strenuous program of endurance exercise. J
Appl Physiol 1977;42:372-6.
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Isometrics Only Training
I was thrilled with the results I was getting with
isometrics: four exercises each performed for five
seconds once every 7-10 days.
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Plastic Tubing
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serious athlete all the way up to improving
conditioning in a deconditioned senior.
The plastic tube is a serious and effective tool
to provide resistance training. The plastic tube when
stretched provides an ever-increasing amount of
resistance. The individual tubes are color-coded and
increase in resistance in 10-pound jumps, starting
with 10 pounds and rising to 100 pounds. The user
simply inserts one end of the tube into various
attachments such as handles. The design of the
handles is such that one handle can hold up to three
tubes.
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user with pulling down motions, pulling upward
motions, and horizontal type exercises. Two handles
come with the unit and an optional plastic bar is
available.
In contrast to the barbell or to any machine that
holds weight plates, making changes or adjustments
in the resistance you want to use is quick, easy, and
safe. You can remove the tube very easily from its
holding place in the handle and replace it with a tube
offering more resistance or less resistance.
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This system provides an infinite number of
resistances to meet the training goals for any
individual.
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• Train Station with optional plastic bar
• TNT tubes
• PowRWalker
• Push up Bar
I also recommend the use of one of the aerobic
steps readily found in any sporting goods store.
Stepping is a great cardio tool.
The Train Station weighs 1½ pounds and travels
easily for use on any door in any location. You can
place the clip anywhere on the strap which allows the
performance of many exercises that would be
impossible without the availability of this equipment.
Free weight equipment can’t even come close to the
versatility, portability, and affordability of tube
training.
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longer than those rest sessions used in conventional
multiple repetition exercises. Mostly, I've been using a
7-10 day rest model from isometric session to
isometric session.
The Similarities
Elastic resistance exercise, such as the use of
elastic tubing equipment, has been used for almost a
century. It originally was used as a fitness technique,
but eventually progressed to be used as a
rehabilitation device. Today it is used in both fitness
and rehabilitation facilities.
Both elastic resistance and free-weight
resistance (such as barbells and dumbbells) have
several similar properties: a) both provide resistance,
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b) both allow a free range of motion, c) both allow
variable speed of movement, and d) both allow
progressive resistance. All four of these properties are
critical for the benefits offered by effective resistance-
training programs.
Despite the similarities between elastic
resistance and free-weight resistance, people would
assume, due to the lightweight and “flimsy
appearance of elastic resistance equipment such as
elastic tubing, that free weights are clearly the better
resistance equipment. However, studies have shown
that muscle activity and peak load during elastic-
resistance exercise is similar to free-weight resistance
exercise. This means that when comparing the same
exercise performed with an elastic resistance device
or with free weights, the amount of muscle fibers
activated is similar and the amount of force provided
by the muscle fibers is similar.
Studies on elastic resistance training have also
shown that programs using elastic tubing, elastic
bands and similar devices increase muscle strength
and muscle size and decrease body fat in a similar
manner to free-weight training programs.
The Differences
In addition to the similarities that elastic
resistance shares with free-weight resistance, there
are several benefits that elastic resistance offers that
free-weight resistance does not.
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One of the most important benefits of elastic
resistance is that, unlike free weights, it does not rely
on gravity to provide resistance. This increases its
potential for use in more functional movement
patterns that mimic both everyday activities and
sport-specific activities.
Because free weights rely on gravity to provide
resistance, they can only provide resistance in a
vertical plane —the direction of gravity. This means
that if you do an exercise with a free weight in the
horizontal plane, such as moving your left hand (while
holding a dumbbell) from the left side of your body to
the right side of your body, there is no resistance to
that movement. With elastic tubing, on the other
hand, you can have resistance when doing exercises
in a horizontal plane.
This means you can perform exercises such as
twisting your body from side to side, side kicks and
punches, as well as movements that mimic a baseball
swing or basketball pass with elastic resistance.
Performing exercises with resistance in a
horizontal plane better prepares the individual for
performing daily tasks—such as turning his body
while carrying a heavy box—much easier and with less
risk for injury. It also better prepares athletes for
competitive movements that take place in a horizontal
plane, such as swinging a baseball bat, and helps to
prevent sports injuries.
A study published in a 1998 issue of American
Journal of Sports Medicine, reported that collegiate
tennis players who trained using elastic bands
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increased their shoulder strength and the speed of
their tennis serve.
Another study, from Louisiana State University
(New Orleans), discovered that an elastic band training
program strengthened the rotator cuff muscles of
collegiate baseball pitchers better than a program that
used free-weight dumbbells.
Because elastic resistance does not rely on
gravity to provide resistance, it is possible to change
the emphasis placed on muscles during certain
exercises. This is made possible by changing the
direction of pull of the elastic tubing or bands. For
example, research from Brigham Young University
reported that it was possible to change the emphasis
placed on the quadriceps and hamstrings during
squatting or stepping exercises by changing the
direction of pull of the elastic tubing.
The ability to change muscle emphasis is
important for those who want to target specific
muscles either for aesthetic reasons or for
strengthening for sport competition. It is also
important for those with injuries, as shifting the force
more to certain muscles can help protect certain
associated joints.
For example, greater hamstring emphasis
during squatting or stepping exercises helps to
protect certain structures around the knee. This is
difficult to accomplish with free weights because, as
previously stated, they require the direction of force
to be vertical, due to the reliance on gravity for
resistance.
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Another benefit provided by the fact that elastic
resistance does not rely on gravity is that it provides
continuous tension to the muscles being trained.
When you lift a free weight like a dumbbell in any
direction other than straight up and down, the tension
on the muscle can actually be removed at certain
points in the range of motion.
For example, when doing a biceps curl with a
dumbbell, as you curl the dumbbell up towards the
shoulder, at the very top of the movement the
dumbbell is literally falling towards the shoulder.
This means that the tension on the biceps has
been removed because the dumbbell is no longer
being lifted up against gravity by the biceps. When
doing a biceps curl with elastic resistance, the tension
is present throughout the entire range of motion
because the elastic material provides resistance due to
its own properties.
The fact that elastic resistance equipment does
not rely on gravity also means that the elastic
resistance equipment used can be inexpensive,
lightweight and easily stored and transported despite
its ability to provide strong resistance. On the
contrary, free weights must be heavy and
cumbersome to provide strong resistance. In addition,
free weights tend to be expensive as they are typically
priced by the pound.
Another unique benefit of elastic resistance that
free weight resistance does not offer is linear variable
resistance. What this means is that, as the range of
motion of the exercise increases, the resistance
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provided by the elastic equipment increases. For
example, when doing a biceps curl, as you curl your
hand up toward your shoulder, the resistance of the
elastic tubing increases.
This is due to the physical properties of elastic
material. As its length increases (from being
stretched), it provides more resistance. One of the
benefits of this is that as the range of motion
increases and the resistance increases, the number of
muscle fibers that are being used in the exercising
muscle increase.
The more muscle fibers being used the greater
the adaptations in muscle strength that can be
achieved with the training program.
This benefit is not offered by free-weight
resistance. Another reason linear variable resistance,
as provided by elastic resistance, is beneficial is due
to what is known as the strength curve of muscles.
The linear variable resistance provided by elastic
tubing better mimics the strength curves of most
muscles. A strength curve refers to the way a muscle’s
or muscle group’s strength changes over a range of
motion. Because of their anatomy, most muscles
increase in strength over the range of motion until a
certain point.
Again using the biceps curl as an example, as
you curl the hand toward the shoulder, the muscle
gets stronger up until about the halfway point of the
range of motion. Thus, the biceps muscle is weakest
at the start of the exercise and strongest at the
halfway point of the exercise. When doing a biceps
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curl with a free weight, the individual is limited to how
much resistance he can use by how strong the biceps
are at the beginning of the exercise (its weakest
point).
That means that during the biceps curl, the
muscle is not receiving adequate resistance when the
muscle is in its strongest point in the range of motion.
When performing a curl with elastic tubing, however,
the resistance increases as the range of motion
increases. This means the muscle is receiving greater
resistance at its strongest point in the range of
motion and therefore is receiving more adequate
resistance to better stimulate strength adaptations.
Many individuals using elastic resistance report
that they can feel a difference, such as a stronger burn
in the muscles and greater muscle fatigue, as
compared to when they use free weights. This is due
to the linear variable resistance that the elastic
resistance equipment offers. This allows a greater
number of muscle fibers to be used and taxed
throughout the range of motion.
Anecdotal evidence aside, research studies also
confirm this difference. One study performed at
Truman State University (Kirksville, MO) found that
athletes who included elastic resistance bench press
training in their regimens had a significantly greater
increase in bench press strength and power as
compared to those who only utilized free-weight
resistance training. Another study, performed at the
University of Wisconsin-La Crosse, reported in a 2006
issue of the Journal of Strength and Conditioning
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Research, that when athletes used elastic band
training in addition to free-weight training they had
significantly more leg power than when they only
utilized free-weight training.
A critical benefit of elastic resistance is that it
prevents the user from “cheating” on the exercise
being performed. This is a common practice,
especially for beginners, when using free weights.
Cheating involves the use of momentum to get the
weight moving.
Once the weight has built up momentum, the
muscle fibers do not need to be maximally activated
to continue moving the weight throughout the rest of
the range of motion of the exercise. This is due to the
fact that the physics of momentum have taken over to
move the weight.
The physical properties of elastic resistance
devices do not allow the user to cheat by using
momentum. This is because the resistance from the
elastic equipment comes from the stretching of the
elastic material and not the mass of the elastic
equipment. The only way to continue a movement
while performing an exercise with elastic resistance is
to utilize more muscle fibers in the exercising muscle
to continue stretching the elastic material.
Final Note
The research performed on elastic resistance
suggests that not only does elastic resistance offer
similar benefits to free-weight resistance, but it
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actually has several benefits that outweigh (pun
intended) those of free weights. This means that a
program using elastic tubing resistance can provide
similar benefits to a program that uses free-weight
resistance, such as increased muscle strength,
increase muscle tone and size and decreased body fat.
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Chapter 8
Exercise Program Monitoring
A little used practice in exercise programs
and activities is to check and record what is
happening during the training session. The
intensity, duration, and frequency of training
sessions are related to the amount of physical
changes that occur. Therefore, I recommend that
you keep records of your workouts.
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accomplish, whether it’s big muscles or loss of body
fat, based on the knowledge of how muscles work.
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for both aerobic exercise and resistance training, this
provides a framework for an exercise prescription.
0 No effort at all
1 Very, very light (just noticeable)
2 Very light
3 Light
4 Moderate
5 Somewhat hard
6 Hard (heavy)
7
8 Very hard
9
10 Very, very hard (almost maximal)
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How do you use the scale? Let’s use aerobic
exercise as an example. The American College of
Sports Medicine recommends that aerobic training be
done at 65-90% of the maximum heart rate.
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Sometimes an exercise will be hard for the
whole body. You’ll feel worn out all over; this is
usually the case with an activity such as running.
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As an example, let’s say I’m going to do five
sets of bench presses, ten repetitions per set, with 15
seconds of rest between sets.
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Chapter 9
Resistance Training Principles
Maximum Muscle Growth
The Maximum Muscle Growth program is a
scientific way of conditioning muscles. Knowledge of
the composition of the individual muscle fibers and
sound scientific principles create a solid base on
which to design effective programs of exercise. From
this base, proper training methods are developed and
followed, leading to optimal muscle responses.
Working Definitions
I want to define some basic terms that are the
jargon of resistance exercise.
1) Intensity
2) Duration
3) Frequency
Intensity
This is simply how hard the exercise is to
perform -- how much effort does it take. A maximum
effort would rate at or above 10 on the RPE scale.
Intensity is an important factor to determine because
it’s the main factor that leads to the fastest rate of
improvement or gain from a training program; it’s the
most important principle.
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progress in a fitness program. Even athletes don’t
always train at top effort because of the chance of
over-training. You can get good rates of progress at
lower levels of effort (3–6 on the RPE scale). But to
perform above a previous high, you must, on
occasion, try to exceed the previous best
performance; you must apply a stress to exceed any
existing high point. Doing this, however, is at the
heart of training philosophy. This is where the heated
arguments arise amongst sportsmen and trainers
about what are the ideal methods to improve
performance limits. We’ll discuss this in more detail
later on.
Duration
This is how long an exercise session takes to
do. Programs that produce results should range from
20–40 minutes and advanced, high result producing
programs should range from 45–90 minutes.
However, it takes a special effort to exercise up to 90
minutes. My sessions (and I still train hard and for
progress) sometimes last about two hours. Isometric
sessions are often over in 30 or less seconds.
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Frequency
This is how often you exercise and it’s based on
a weekly schedule (or longer for isometrics). Base
programs are a bare minimum of 2 times per week
but more often they are 3 times per week. Athletes’
training programs are often done 5–7 times per week
(sometimes even twice a day).
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Amazingly, the supporters, who know little
about muscle physiology, interpret the painfulness of
the exercise as an indication of its intensity. What they
don’t realize is that the resistance, although not
enough for causing maximal contractile forces, is
enough to shut down muscle blood flow and oxygen
transport.
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Research in the U. S. has shown that it takes
about 21 days for the body to adapt completely to a
new resistance. This means that when you increase
the resistance, continued improvement occurs for the
next three weeks at which time progress stops unless
you increase the load (resistance). As you reach your
genetic limits, you will simply stop getting
stronger. Unfortunately, there are limits to human
size and strength.
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until you know what weights you need to use for all of
the exercises that you’ll perform in your workouts.
What is Strength?
This is argued endlessly by many who train.
There’s no single definition of strength, but rather
there are as many “strengths” as there are conditions
of measurement. This is true only if muscle strength
and muscle force are defined as synonymous. In my
view, strength can be defined simply as the ability to
develop force against an unyielding resistance in a
single contraction of unlimited duration.
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Volume training, as performed by bodybuilders,
seems to be the most effective method for building
large muscles. Again, we see the effects of specificity
of training. Now, it’s well known that the strength of a
muscle is directly related to its size. Many would like
to argue that point because it’s often observed that
people can become stronger without getting bigger.
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Intensity: The Most Important Factor
Weight trainers use weights to obtain results
specific to their goals, which range from using
weights for rehabilitation and strengthening of long
dormant muscles to the loftier goals of god-like
development, great strength and power. In each case,
and for every point in-between extremes, basic
physiological and biochemical principles apply. These
are simple rules -- but are often misinterpreted and
incorrectly understood and applied.
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As you rest from a high force, intense workout,
you can use a low force, intense workout in between
that will develop other parts of the muscle and yield a
different overall physiological response because you
attack other muscle fibers. Repeated high-intensity
efforts using only a few of the possible muscular
performance dimensions is limiting and ultimately
defeating because of physiological breakdown and
frustration at the failure to attain goals and a
concommitant loss of motivation, both physical and
psychological.
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When you look at the programs offered by
Lifeline USA, you’ll discover that the whole focus is on
functional fitness. Before the movement to functional
fitness, exercises using resistance focused on
isolating a muscle.
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Chapter 10
Exercises for Maximum Muscle Growth
Let’s quickly review the rationale for Maximum
Muscle Growth and then look at some exercises.
The key understanding is about muscle fibers
and that for Maximum Muscle Growth we must work
over all these fibers. The features of the program are:
• Isometrics
• Isotonics
• Rest/recovery intervals
• Multi-repetition and exercises
• Repetition variation
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As I’ve learned, intensity and maximal force
development are the most effective way to build
muscle and that means isometrics.
Equipment
You can use many different tools but I’m setting
this up to be a home program but you could do it in a
gym with training partners if you like.
Following are some exercises in which I used a
barbell. We’ll also look at some exercises using plastic
tubes.
I’m going to suggest some exercise for the
isometrics and for the multi-exercises per body part.
If you buy any of the Lifeline USA products each one
comes with a DVD describing many different
exercises. Because the plastic tubes provide resistance
in any plane compared to a barbell, whose resistance
depends on gravity, the tubes are more versatile.
Isometric Exercises
Let’s start out with two programs, A and B
Workout A
1.Squat to Press
2.Biceps-seated curl
3.Shoulders-seated press
4.Trapezius
5.Triceps-close grip bench press
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Workout B
1.Lats-lat pulldown
2.Chest-bench press
3.Lower back-deadlift
4.Legs-single leg
5.Lats-low pulley row
MultipleRepetitions/Multi-Exercises
Next, let’s look at your repetition workout. I’m
going to keep this simple and manageable and then
you can tweak if for your own needs. Do one isometric
session per week and then two sessions for the
multiple repetitions.
In most training programs we break the body
down into the following groups:
1. Back
2. Chest
3. Legs
4. Shoulders
5. Biceps and triceps
Split Routine
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You could do back, chest, and shoulders in one
session and legs and arms in the other weekly
workout. The various options are endless and you’ll
need to design the routine to meet your own
personal goals.
Ultimately, it’s the mixture of the isometrics
with the multiple repetitions and multi-exercises that
will produce the most effective muscle building
routine.
When you reach your desired appearance just
go on a maintenance plan.
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Please see the WORKOUT PDF for images on all the above
exercises and more !
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