True Weight Loss Success Starts With Strength and Growth - Part 2
Copyright 2006 James Cipriani
When we left off in part one, we were discussing how cycle training is our best approach. Cycle training allows you to avoid injury, avoid plateaus, train all muscle fibers for maximum growth, and stay mentally stimulated (just to name a few). I use a three phase system - Strength and Growth Phase, Muscle Stimulation Phase, and Fat Burning Phase. No matter what phase I am in or what the priority of the phase may be, one thing remains constant - the overload principle.
My Ultimate Cycle Training System always starts with a pivotal Strength and Growth Phase. Whether you train using a cycle training approach or not, the principles behind my Strength and Growth Phase should be respected and followed at some point in your training. Let's take a look at the principles behind this phase:
Principle #1 - Do not train for more than an hour, 30-40 minutes being the optimal length. It is scientifically proven that this shorter duration training maximizes your hormonal spikes. Training any longer is going to increase your secretion of cortisol, a catabolic hormone. Your routines also need to have a "sprint-like" quality to them to maintain maximum intensity. If you train too long you are going to pace yourself, whether that be consciously or subconsciously. No matter what phase I am in, I try not to go over the one hour mark.
Principle #2 - Train only 1 to 2 major muscle groups in a workout. This allows you to take advantage of Principle #1, yet still take a multi-angle/multi-exercise approach to training your bodyparts. It has psychological benefits, as well. You are more apt to pour more into your workouts if you know you are only hitting one or two muscle groups in a given workout. Note: if you are only able to get to the gym 3 times a week, then this principle is obviously obsolete.
Principle #3 - Do no more than 8-10 total heavy sets per muscle group. I will tell you right now, this is generous. Honestly if you are pouring maximum intensity into your workouts, you probably won't need much more than 6 heavy sets. The stronger and more experienced you are, the less you will need. Also, with the given rest periods that will be prescribed, this is about all you could accomplish in the recommended time frame. Note: "Heavy" sets do not include warm-up sets.
Principle #4 - Do 4 to 6 reps per muscle group. This is the heart and soul of the Strength and Growth Phase. It is one of the Principles that separates it from other phases. For you to get the most muscle growth possible, you want to attack the muscle fibers that have the most growth potential - - your white, fast-twitched muscle fibers. Any other fiber has minimal growth potential in comparison and it is scientifically documented that the way to hit these white fibers is with a heavy weight in a 4 to 6 rep range. Also, any higher rep range is going to draw excess lactate into the muscle, thus fatiguing the muscle. Remember... overload builds muscle, not fatigue. If you are constantly pulling lactate into the muscle, you will hinder your performance and shortchange your overload. Lastly, the added benefit of the 4 to 6 rep range is the "focus" element. It is a lot easier to put forth 100% mental intensity into a set that lasts 15-20 seconds than a set that would last double that time.
Principle #5 - Rest 2 to 3 minutes between sets. Another element critical to the Strength and Growth Phase. A scientifically proven aspect of performance is that it can take anywhere from 90 seconds to 3 minutes for your Krebs's cycle to recover maximally, depending on the muscle being worked, the amount of weight used, and the exercise being performed. Again, if you do not fully recover between sets you are going to compromise your next set performance. Thus, in turn, would shortchange your overload on your target muscle. Optimal rest-time between sets in a Strength and Growth Phase would be 2 1/2 minutes, so set your stopwatches.
Principle #6 - Train each muscle once every 5 to 7 days. It has been shown time and time again that a muscle can take up to 9 days to fully recover from a heavy, high-intensity workout. Get this straight if you don't already know it...WE DO NOT GROW IN THE GYM! Our lifting is just the stimulus for muscle growth. The recovery process is where the muscle responds by growing stronger and bigger, readying itself for future stress. If you do not allow full and complete recovery of your muscles, you will impede your growth and soon venture into the realm of overtraining.
Now that I have laid out the principles of Strength and Growth for you, you are probably asking yourself what a typical routine would look like. Below is one that I have used myself as well as with my personal training clients with great success. This routine is a great template for all of you to start with in your quest for MAXIMUM MUSCLE STIMULATION AND FAT LOSS!
Mondays - Legs - Squats (4 warm-up sets) 3 x 4-6, Leg Press (1 acclimation set) 2 x 4-6, Stiff leg Dead lifts (1 acclimation set) 2 x 4-6, Standing Calf Raise (2-3 warm-up sets) 3 x 6-8, Seated Calf Raise 2 x 6-8
Tuesdays - Chest & Forearms - Incline Bench Press (4 warm-up sets) 3 x 4-6, Bench Press 3 x 4-6, Decline Press 1 x 4-6, Barbell Wrist Curl (1 warm-up) 2 x 8-10, Standing Dumbbell Wrist Curls 2 x 6-8
Wednesdays - Back & Traps - Bent Rows (3-4 warm-ups) 2 x 4-6, V-bar Pull downs 2 x 4-6, Weighted Pull-ups 2 x 4-6, Straight-bar Cable Rows 1 x 4-6, Dead lifts (2-3 warm-ups) 2 x 4-6, Barbell Shrugs 1 x 4-6
Thursdays - Shoulders & Triceps - Seated Dumbbell Press (4 warm-ups) 3 x 4-6, Seated Military Press 2 x 4-6, Side Laterals (1 acclimation set) 2 x 4-6, Lying Extensions (1-2 warm-up sets) 2 x 4-6, Pushdowns 2 x 4-6, Seated Overhead Dumbbell Extensions 1 x 4-6
Fridays - Biceps & Abs - Barbell Curls (4 warm-up sets) 2 x 4-6, Hammer Curls 2 x 4-6, E-Z Bar Curls 1 x 4-6, Weighted Leg Lifts (1 warm-up set) 2 x 12-15, Cable Crunches 2 x 8-10
There you have it. All of the whats and whys to get you started onto new and fast muscle growth. Tune in next time when I will show you how to eat for Maximum Weight Loss. In the meantime, train hard!
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Jim Cipriani is certified trainer, bodybuilding champion, and nationally regognized authority in the fitness industry. For training tips, nutrition articles, supplement reports, exclusive discounts, and much more, subscribe to one of the internet's Most Popular Bodybuilding and Fitness Newsletters - Jim Cipriani's Cutting Edge Fitness Chronicle. It's FREE! Sign up at http://www.jimcipriani.com . For more on my Ultimate Cycle Training Approach, visit my website - http://www.jimcipriani.com . Any questions, you can e-mail me at jimcip72@aol.com.
What Energies are in Your Body ?
Copyright 2006 Douglas Alp
It's really all about choice. What we think we want in life and the life we actually live, all comes down to the choices we make every moment of the day. When we choose to put unhealthy substances into our bodies an energy shift occurs. Poor choices result in negative energies in our bodies and in turn result in disease and aging. When one desides to choose to live a life of vibrant health one needs to learn to make choices to change the energies from negative to positive. You need to choose to bring into your body the energies which will restore your body to a state of optimal health. If you want to have an ageless body you need to create an environment where positive energy forces are in control.
We need to learn how to manipulate these energies in our bodies and change them to positive energies. The choices we make in what we eat, drink and what we think about all have an effect on our bio-electric energy. When we learn what is good for our energy and what is not, and then choose to put the good energy into our bodies then and only then will we be able to create change in our bodies from the inside out.
More and more research is finding that disease is manifested by negative energies within our bodies. Vibrational Medicines can halt and even reverse aging, disease, and poor health. Since quantum physics has proven that everything in the universe is energy and all energy has a vibrational frequency, one need to realize that limiting the negative energies or vibrations in our body and increasing the positive vibrations will create and environment of healthy living.
When we realize that we are made up of energy and are more than a pile of flesh, blood and bones and that we are a part of the same energy that makes up the universe we must align ourselves with this source of energy and allow positive energies into our bodies to create a positive healthy environment. Just as when polluted places on this planet were given the time to replenish themselves, by not allowing dumping of waste in rivers and streams, or setting up reserves to not allow vehicles and people to destroy and beat down the environment, the planet has actually been able to repair itself and come back to a place vibrant in energy and life. Learn to make the choices which will bring those positive energies back into your life and allow the energy to permeate your body and restore your heath to vibrant and positive energies.
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This article was brought to you be Douglas Alp, of MyCompleteLife.com. Please enjoy a copy of my Free 17 page report on Optimal Health and Anti Aging by clicking on the Following link http://mycompletelife.com/index.html
Why This Research was Covered Up and Buried, Forcal Infection Theory Part I
Copyright 2006 SSLI Health Group
How could scientific discoveries as important as these be so completely suppressed? Two or Three factors were mainly responsible. First, all during the time of the Price research there was an intense disagreement among members of both the medical and dental professions as to whether or not the focal infection theory was valid.
As was stated before, this theory contends that infected teeth, tonsils, tonsil tags, and similar other areas that are infected, could be responsible for setting up a whole new infection in another tissue or organ of the body because the bacteria involved are transported to the new area via the bloodstream.
The views, both pro and con, were fiercely debated and resulted in professional wars - that is, wars between physcians and their meddical societies; between dentists and dental societies; between physicians and dentists; and between dentists and physicians. The arguments of believers and on-believers were hot and heavy. These arguments against the acceptance of the theory created a milieu which was not readily receptive to Dr. Price's research results.
Suppression of the Dr. Weston Price accomplishments was unfortunate for the development of medicine and detrimental to the health of our people.
Mainly responsible was a dispute which took place among health professionals as to the validity of the focal infection theory.
Simply stated, the focal infection theory takes position that infected teeth, tonsils, tonsil tags, sinuses and such areas of infection contain bacteria which can travel to another gland, organ or tissue and set up a new infection site. Dr. Weston Price was not the only doctor carrying out research on this subject. Among the 60 members of the American Dental Association's Research Institute governing body were such famous doctors as Charles Mayo, organizer of the Mayo Clinic; Milton Rosenau, professor of preventive medicine at Johns Hopkins; William Welch, professor of pathology;Frank Billings who gave focal infection its name; Truman Brophy; Frank Billings who gave focal infection its name;Truman Brophy,dental school dean; Frank Lillie, professor of zoology and embryology; and Victor Vaughan, medical department dean and American Medical Association president.
As in so many disputes about medical discoveries, even though the majority of leading doctors believed in the focal infection theory, these leading scientists were overidden and silenced.
The fight against the focal infection theory was mainly carried out by doctors Percy Howe and John Buckley. Howe based his opposition on a study he conducted injecting rabbits with the normal placid streptococcus bacteria secured from the mouth,not bacteria from an infection site or a root filled tooth. In his investigation, none of the animals became sick or died. Bluckley was unable to see how infected teeth which showed excellent evidence of bone repair after root canal therapy could possibly still be infected.
Then too, because some who had root filled teeth removed did not recover, he questoned the validity of the conclusion that a percentage of patients did get well due to the removal of a tooth or teeth.
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Dr. George Meinig,D.D.S.,F.A.C.D. is a Founder of the Association of Root Canal Specialists Discovers Evidence That Root Canals Damage Your Health Learn What to Do.
Learn how Dr. George Meinig discovered that a meticulous 25 year research program, conducted by Weston A. Price, DDS, under the auspices of the American Dental Association's Research Institute was buried.
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Edited and prepared by Sung Lee, alternate author