Fitness wing (part 2)

This section on how to start
Now that you have set through the first week. It was a good sign. Also a lot of information in the weeks ahead, we will consider the substance of the problem and planning a Max-OT training you will be from now on.

This week we will mention the importance of the launch of the Max-OT way and also to discuss some of the errors or problems: that exercise causes exhaustion.

Now we are not talking about the launch, but you will not do to his injuries. Through several programs refer to files I've seen a lot of errors. And one of the faults of these programs are not properly guided in the boot. I'll show you how to start and help you better add at least 10 kg from the day the first episode.

HOW TO START BY MAX-OT:

You should note the following: MAX-OT is a program for muscle growth. MAX-OT is designed so that each collection, each agreement, each exercise program is done with a reason: the growth and muscle development. This is very important. If not, you should ask yourself seriously why you chose to practice weightlifting?

Why most athletes do not know the right approach from the beginning?

Efficiency is the most important factors of a fitness program Max-OT. Why not use my precious energy to achieve maximum results? Is a proper boot sector should be concerned because it affects directly to the development of muscle

Started with Max-OT


Run the wrong way - Have your fault?

I can say that 99% of people the wrong way the boot files. And so will reduce the collective ability to achieve maximum efficiency for the development of muscle. As I have discussed: incorrect movements continued to be passed from gym to gym, from magazines to read ... It's like a kind of grass seed that was not removed.

And bad luck in the development of muscle definition is no "right" or "wrong" on this issue. What I want to say here is that you can set the wrong muscles are still developing. Max-OT program is developed in the shortest time. Max-OT is based on an understanding of physiology, on the stimulation of development and put it all into a systematic plan. This plan will maximize growth opportunities and remove obstacles or encounter from other exercise programs.

This is how you should not start

Let us use exercise is pushing weights (Bench Press) as an example for this section. To illustrate 100kg is the maximum speed for 3 times. This is how people used to practice:

1. 40 kgs weight placed on the bar and set about 10 - 15 times.

2. Next few minutes, and set off with heavy weights 60 kgs. This was set to 10 times.

3. Then set with heavy weights 70kgs 10 times.

4. After several minutes of rest with 80 kgs of about 7-8 times depending on their health.

5. So once you have made 4 files. Now they add to the heavy weights 10 kgs to 90kgs and set about 7 times.

6. In every episode No. 5, you have not even started to develop muscle. Now they increase the weight of 100kgs weights and just try to perform 3 times.

There are weaknesses in this reasonable? How to boot. No need to argue about it. In other words, this movement started inadequate stimulation of the muscles and thus cause muscle fatigue earlier than planned.

Just boot boot

It should be understood simply boot to boot. This means that the boot order to provide sufficient blood flow to muscles, tissues and begin to make an impact on the increase.

Boot process is not as muscle fatigue. I reiterate: the boot process is not as muscle fatigue. If you get tired of being in any way even in my boot, which means you're compromised with the reduction of muscle development.

"Action of Max-OT boot properly taken for the blood to the muscles, gradually make the adaptations to muscle and soft tissue to muscle movements can be done with heavy weights without being tired."

Muscle fatigue is a cipher. Body is not ready for the exercises very vulnerable to serious injury. This is key, start the engine can be made for lifting the maximum weight that was not injured, and no muscle in the collection process.

I'll show you how to perform this action in practice, this will bring about even with the weight you set. Muscle development through weight. What engine is powerful as the likelihood that the higher development.

We will use such exercises is to push the weights (Bench Press), as mentioned above, but we will use the launch of the Max-OT. This action allows us to heavier weight and muscle development.

You need to understand that these exercises for the development of muscle-weight exercises are exercises used a maximum weight of 4 to 6 times. By this understanding, you can see why we need to start wisely so you can develop muscles at their peak through the exercises.

Boot properly

Example we are pushing weights with exercises (Bench Press) and I will show you techniques to boot properly but it allows you to lift heavier weights. Remember, the more weight the greater impact the more-developed muscles.

Back with weights 100kgs. If you start as I pointed out, you'll see a lot lighter than 100kgs will.

First post: 40 kgs x 12 times (start)

These actions should start smoothly. Do not be too slow, but never too fast. The main purpose is to increase blood circulation and get used to the movements and weight. After this first exercise you should rest for 2 minutes.

Monday Exercise: 40 kgs x 10 times (start)

Same weight as last time. This should set the pace a bit faster. Do not be too fast. Rest about 2 minutes.

Tuesday Exercise: 60 kgs x 6 times (start)

This exercise should be done in a moderate degree. This is the next step to adjust to gravity. You will feel lighter weights. Rest about 2-3 minutes before the next episode.

Wednesday exercises: 80 kgs x 3 times (weight used to weight)

You should follow the same pace as in the previous exercise. Rest 2 minutes before the next episode.

Exercises Thursday: 95 kgs x 1 times (used to weight)

Yes, only set once. The goal is to become familiar with their weight. This is a deliberate exercise care before.

Exercises 6, 7, 8: 110kgs x (4 to 6 times) - (engine development)

The last exercise is to develop muscle. Very important. Only this exercise contributes to muscle growth. All exercises are performed just before the start and stop at the start but nothing more. The first exercise is to prepare for the exercises to develop muscles. Note that you have set instead of 100 kgs to 110 kgs. Max-OT boot allows you to set more severe for the exercise of an important development.

If you're not strong enough to push the weights on the volume can be adjusted to suit the appropriate body of yourselves

Eliminate and avoid unnecessary exercise:

Please specify the target file before you begin. Only three types of exercises: Lessons start, familiarize yourself with exercise and weight exercises to develop muscles. No exercises to practice both purposes simultaneously both. So you need to clearly define the purpose of each exercise you will practice.

Consider a typical training session your fitness. How much you have gathered all without clear intention. You know that the exercises are not under one of three exercises on the form will be rejected and instead exercises structured Max-OT.

Boot properly

An exercise that is not all exercises start or get acquainted with weights or weight exercises to develop muscles, the exercises would not do for muscle growth.

The fact that these exercises have no clear purpose is only to reduce the maximum development of muscle and cause muscle fatigue. Muscle fatigue is the greatest enemy of muscle growth.

Here are a few examples of unnecessary exercises that most other exercise program should have:

Suppose you have just finished training exercises Flat Bench Press. Now switch to Bench Press exercise. Most people will set back the movement to start with basic exercises Flat Bench Press. Why? Your chest muscles are available and then boot and can lift the heaviest weights as possible. Why do you have to back moves to start when you are training for the same muscle groups?

Think about your previous assignments and exercises are not necessary. Imagine this unnecessary exercise took much the opportunity to develop your muscles.

These exercises will start unnecessary apply to all groups participating in the exercises. No need to set restart for the same muscle groups in different exercises. This just muscle fatigue, exhaustion and ultimately will lose the ability to lift weights with your maximum weight.

1.Khong should exercise Pyramid style

One of the training methods are least effective exercises Pyramid style. Means that you start lifting weights and then gradually increase the weight in each exercise weight-so you keep increasing until exhaustion and then you lift the weight at maximum weight than the ability of you. After heavy exercise, you will lose weight weight down as well as you increase the weight to weight.

As mentioned, this could be a way to develop the "least effective." Simultaneously it is also a common practice today. So if the file this way, ask yourself why you see such files.

When you set such that for any muscle, your muscles not only lose weight but also the ability to set the weight is not necessary to achieve effective for muscle growth.

2.Dung exercises to exhaustion

This is a bad sign. Never, never exercises to exhaustion during exercise to boot. This will undermine all collective forces and killed the muscle growth.

3.Dung boot twice to a group of

Do not restart the engines for the same group just because you set a switch to other exercises. Example: No need to start exercises after exercises Leg Press Squats finish. Needless to start all barbell Curls Dumbbell Curls at the end. On the other hand, did not need to start with barbell Rows Cable Rows after all.

The important thing is never set in action, these exercises are not necessary for muscle growth. This is the reason for the boot up properly is important. In the exercise system, the Max-OT weight exercises done from 4-6 times and all the other exercises help the body just ready for serious exercise. Therefore, it is important that you fully understand the difference between the three types of exercises in structural exercises Max-OT.

Exercises familiar with weight weightlifting

How familiar is called exercise with weights weights? Exercises acquainted with weights is a weight exercise boot allows muscles, tendons, joints, ligaments get used to the weight weightlifting. In the exercise starts, the blood is pumped into the muscles, soft tissues supporting the work. This provides the flexibility and adaptable to the muscles. Exercises to become familiar with continued weight weightlifting weights weight for muscle, joint and soft to support the preparations for the heavy exercise at high intensity.

Exercise weights familiar with weight is important in limiting injury. These exercises facilitate muscle and soft tissue exposed to heavy exercise. Exercises and exercises start familiarize yourself with no weight weightlifting muscle growth, but the support for muscle growth by preparing the muscles and soft tissues supporting the heavy weight.

Since the exercise started and familiar exercise with weights do not contribute to the development of muscle, should be set in no way hinders the development of which only support the development of exercises. This is the need to become familiar with their weight.

Familiar with the exercises allow the body weight are prepared for the heavy exercise without strain the motor. Technical boot properly acquainted with the exercises weight will increase the ability to coordinate muscles and nerves, from which increase lift heavier weights.

By now, you could say that Max-OT is based on a specific strategy that different types of exercises are used to lead to heavy exercise final exercise is to develop the set of 4 - 6 times. But without proper launch techniques and exercises do not get used to the intensity weight training heavy weights and weight can not be applied in this exercise.

Can not be exaggerated the importance of the boot properly. It is important to avoid injuries and exercises focused on muscle development. Understanding this will help you better understand the scientific aspects of the Max-OT.

Remember, the Max-OT training, exercises to develop muscle exercises are exercises that are 4 - 6 times. The other exercises are just exercises in preparation. The previous exercise to promote flexibility, muscle strength at the highest level and reduce the risk of injury to a minimum. In this way the development of muscle exercises are set to maximum weight and maximum development both physically and mentally.

Combustion engine Pumps & Engineering is:

I like to refer to other errors in weight training and muscle development. You often hear people shouted with students in the gym something like: "Go on, try to, once again," making them feel like they're set with extreme effort. Do not make my mistake, there are exercises require the effort and the way it seems to help them practice. What I want to look at this as the factors being considered as a guideline for the development of muscle:

Combustion engine (Muscle Burn)

The feeling of being burned in a typical practice, it is seen as a sign of the success of muscle growth. Many people find burning sensation when training with heavy weights. It as a good sign for a training session.

Let me tell you, the feeling of being burned is not a sign of an effective training session. This burning sensation is the result of lactic acid soluble. Lactic acid is a by-product of glycogen metabolism. Lactic acid is not beneficial for muscle growth. In fact, this limits the development. So did the burning sensation is? Lactic acid occurred in each half set with a high number of repetitions. Not only exercise many times a movement with no effective step in the development of lactic acid but also create the body, which leads to muscle catabolism and the delayed recovery.

Muscle is pumped (Muscle Pump)

The feeling of being pumped that you feel when exercising as a result of the blood "trapped" in the last episode again. The engine was pumping the psychological support in training and exercises to help limit. And when the sloping than the feeling of pumping will be more frequent. Feel the pump is not bad, but it is not necessary to point out that the maximum impact has been in training muscles. When I'm doing, you will have the feeling that the pumped even when performing the exercises start. The more muscle - The more "stuck blood" - the greater the feeling of pumping.

Muscle Overload - The impact close to being exhausted

Muscles are driven close to being exhausted as you are heading towards the destination. The concept of Max-OT is the foundation for the combination of physiology, but it will stimulate muscle growth. Combustion engine does not stimulate the growth and pumped too, only the effects of near to being exhausted to the new development.

Muscle development is not a natural process, though you have grown. Muscle development during acclimated to the heavy weights. In order for the developer, you must be a reason for it to grow. Stood in terms of muscle exercise with weight training is the only way to stimulate muscle development. The larger the weight of demand for the higher. Body must adapt to fit the weights by the weight development in terms of size and strength.

Deeper insight into the training program Max-OT is completely focused on the development of muscular strength in each exercise. In fact, every time you try to set up weightlifting weight compared with the previous exercise. If not, then the muscles try to adapt and will not develop further.

Max-OT is always looking for ways to promote muscle development. Gradually increase the weight and intensity is required for muscle development. This direction to my last topic for the lesson this week is: Muscular be remembered.

Muscle memory (Muscle Memory)

A common mistake I commonly in practice and continued in the exercise program is another exercise causes fatigue.

Here exercises usually start with lighter weights, exercises many times until it does not lift anymore. This brings the opposite effect on muscle development and should not be part of this episode.

To understand why you should not practice exercises cause fatigue, you should ask yourself why you practice? I just heard answers like "to have burning sensation", "to stimulate the muscle fibers to each end," to finish homework, "or something like that. You can see the explanation above is nonsense, no excuse in it. It just goes against the development.

"Muscle memory is" is less a formal research but also enough to point out clearly: "muscle memory" plays a crucial role for the weight adaptation, the development magnitude and strength of muscles as a result of the maximum impact weight weightlifting. This suggests that muscle memory is special exercises.

"Your muscle seemed to have a memory effect that is created by a final time."

If you finish homework from 4 to 6 times heavier set. Your muscles will remember this and adapt. Impact of memory is very important and is a remarkable physical phenomenon. You take it in the development of maximum strength and muscle size and prevent the development process to prevent this.

The phenomenon of muscle memory is likely one reason, perhaps the most important reason: do not repeat weight with many in the last agreements.

When you start out with Max-OT, you will quickly notice the effects of muscle memory. Apply this knowledge to your advantage to file structure and physical exercises Max-OT, you'll notice the effect of "muscle memory" like.

The influence of muscle memory is a separate part of the Max-OT and is used to mount a physical training session with the next session. Techniques applied by Max-OT - from start to raped half ended - you can maximize physiological processes which will make the maximum development as a matter of course.

Conclusion

This week, I want you to start training in a way that we have mentioned above. Fitness exercises this week as in week 1.

I was just reviewing a few very important in the Max-OT training. Each element in Max-OT has to decide the nature and interdependence. Max-OT is a general exercise program. This is not a program and apply only partial theories to suit your current circumstances. This is a complete program both psychologically and physically in building muscle.

I want you to read this section to fully understanding the theory and technical training. This course is designed for you to have more time to grasp information and apply the techniques learned. I can not express all the importance of capturing information for later development of your muscles.
Q Do not forget Max-OT. I encourage you to submit questions, because when asked, then you will have some basic knowledge about Max-OT training.

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