Not so long ago, the muscle men and women was speaking as a freaks. Now is the ideal to become: we admire our idols from the world of film and their athletes and muscle bodies.

On the other hand, generally, the Nations has never been so fat and out of form. Obesity and all the health problems associated with it as if they gone wild. You do not need to watch carefully to see it.

We should not be wonder that more people is starting to exercise, diets and with supplements to improve their appearance, and thus the general psychophysiology state. Physical training can be very good thing, provided that we properly conduct it, particularly with proper diet and optimum use of supplement. These reasons that can drastically change the look of your body. Believe me because I speak from personal experience.

 
Before the six years I was chubby figure. Certainly, I was strong and powerful but I have to admit that we were between 1994 and 2001 all “three” going out finish unsuccessfully. Quite pathetic, is not it? 2001 something changed my life. I passed through the total metamorphosis. With hard training and good and professional supplements I transformed my self from a strong but fatty 100 kilograms to carved 89 kilograms below the 8% body fat.

This was a time when I began to perceive a great phenomenon: women are beginning to sidle to me.
Soon I discovered that I turned into a magnet for women. I mentioned that it was uncanny phenomenon for reasons that I have next to my new body look, I remained the same person that I was before.

 
My professional life coach also changed. Since only two or three clients a week I have come to the understanding that I had to refuse customers because I had to busy schedule. From every aspect, the change seems completely changed my life.(I hope this will encourage you to work harder, every time when I feel lazy iI remember this)

 Vin Diesel (right) is not of good will because people are now confusing with Christian Thibaedau-oh

The fact is that a valid combination of training and nutrition can be very powerful. Sadly, although the majority of people who want to set in a beautiful world with heavy weights have no idea where to start. May not even know the terminology or let alone methods of training. In his puzzlement may take a personal trainer, but I have to say: the majority of educated trainers worth as much a bin stale saliva.

 
So, what is to do for next exerciser?

Read a series of articles for beginners; Articles would be which of the three sections, representing the basic information that strangers for iron game should know. Section I covers the aspects of training and Section II and III will talk about diet and supplement.
If only you begin entering the new world body transformation, these articles will help you save months, if not years of useless time and frustration.

 
Therefore let’s get going. To be honest, I met with many “progressive” individuals who also worked confused, when it was about correct terminology. Here I give you a glossary of terms you’ll bee needing, so that you have no excuse.

repetition

is performance of the entire movement, of exercise once.

Using bench-press as an example, the repetition means lowering the weight across the chest down from positions where they hand you a completely extended and back to the starting position.

Any repetition usually has two separate phases: phase where actively build weight and where the muscles involved contrail or shorten. This is called the various concentric, positive or prevailing faze.

The second phase is when you persist the weight, bringing to the starting position concentric or positive phase. And the muscles involved are lenghten and to call eccentric or negative faze.

Remember, you are in majority in the exercises stronger ekscentričnoj (negative) phase, but you have a positive (koncentričnoj).

 
Some imagine positive part of repeating as “raising the bar” as well as the negative part of “lowering the bar”, but that it was not always so will show you this example drawing on the lat machine.

Series

is when you perform series without repeating, and significant pause between series.
For example, when you perform series of 10 repetitions on the bench press it means that you lower and push the bar 10 times in a row. When once all the repetition made bar then return to the bench.
When you write a program, write the number of series together and repeating, the first series, then repeat. E.g., “3×10″ means that you perform three series of ten repetitions.

the scope of repetition

not always in every program to see exactly certain number of repetitions. In fact, more often you will also find volume repetition. It is a group of repetition, usually of 2-4 repetitions where the effect of training usually equal.
Scope repetition allows you to more, say that the program says 10 repetitions, but you’re able to perform only 7.
Will you dismiss the series, or is it included?
What if after 10 repetitions feel that you can perform several more?
Will you stand on the 10 repetition, or you’ll continue?
That would not be limited with that I prefer scope of repetition in relation to specific individual number. That the scope of repetition use depends on what kind of progress you want to achieve.

Repeats

* 2-3: forces with small-sized increasing
* 4-5: power and size, but the emphasis is in effect
* 6-8: power and size almost equal to the ratio
* 9-12: power and size, but more than the size of forces
* 13-15: the size and a little endurance
* 16-20: endurance, and something the size

Rest Intervals

this is a clear concept: a time of rest between two series or exercises

 

Tempo

sometimes called a “repetition rate. Represents a way of repeating the running. Some coaches go to the little details of the exact provided paced movements. While other don’t even mention it.

Here are some examples of how it lays down the pace:

Ultra-precision

any repetition of this method is divided into four phases; two we have previously explained (positive and negative), but have two phases constitute the transition time between two phases. At these four phases each is marked with the number who present length of each phase in seconds.

 
    1. The first number indicates a row (length in seconds) negative phase (which is not necessarily the first part of the movement).
    2. The second number is the transition time between negative and positive phase.
    3. The third number represents the long duration of the positive (concentric) phase.
    4. The fourth number is the transition time between the end of the positive and negative phases beginning next repetition.

 
Let’s look at 3-0-2-1 tempo for the elbow on Scott’s bench. This means that you will run 3 sec negative phase of repetition. When you come in below the position does not pause (0), but go immediately into a positive phase and build bar in two sec (2). On top of the positive phase, wait, strain muscle to 1 sec before landing weight (1).

remember that the order of numbers is not an optional order of performing phase movements.

Very precise

this is only a little less precise than ultra-precise tempo, where we use the number three instead of four. We do only negative phase (first number), the positive phase (third line), and the transition between negative and positive parts of repeating the (second number). Time between the repetition is not included.

Precise

in this third method does not include either transition phase, but there is a negative (the first number) and positive (second number). E.g. 3-1 means that you perform negatively or eccentric repetition in 3 sec and a positive or eccentric in 1 sec.

Note:

At the first three methods of labeling paced sometimes you see the “x” label instead of numbers. This means “eXplosive” or “as quickly as possible”.

Qualitative

This approach, used by many coaches, does not include specific number of seconds for each phase of repetition, but relies more on the description of each stage.

Here’s an example:

* Lower weight slowly and lift under control, with contracted muscle
* Control weight through the down and build it explosiveness
* Go slowly in both phases of movement, concentrating that you have muscles all the time contracted

No

and here is this approach, where coaches do not just lay down but no pace. Which is best? It mainly depends on situation: each of these methods has reasons for and against that.
The first two (and ultra very precise) methods are useful for someone who cheats, or has a bad technique. If you have acquired habit that despise bar from the chest to use greater weight on the bench press compliance, paced could help you reject these habits. For all these other methods are accurate blemish that can deduct the quality of performance series. If you’re completely focused on counting seconds during the performance series, will not be able to concentrate on the movement and pull themselves out of a maximum force.
Practice - What you need to become a power to rotate toward more qualitative description of tempo.

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