looking at a Poliquin workout sheet, one sees numbers that look like 302, or 501.this is done by lowering the weight slower to increase the time-under-tension.for sets of 4 to 6 reps the tempo has to be decreased.this principle helps you to stay in the 30 to 70 second range for each set.Any more or any less is counterproductive over the long run.time under tension should be anywhere from 30 seconds to about 70.weight, sets, and reps all play a part in the equation.Time-under-tension refers to the time your muscles are actually working.On less intense sets, rest anywhere from 45 seconds to 90 seconds.if you’re working heavy, you should rest between two and three minutes in-between sets.Performance on intense sets is more important than the amount of rest time you take.The more intense the set, the more rest is needed between sets to allow for neural recuperation.Then, after those fibers are baked, go on to higher-rep movements do heavy weight, low-rep movements first in the workout.type II-A fibers, will still be fresh, and they’re best stimulated with reps of between ten and twelve.strength failure is experienced due to the fact that type II-B fibers have petered out.Type II-B fibers are known as fast-twitch fibers and are the ones called on to do very heavy lifting.to maximize results, incorporate „strength rep ranges“ (between 3-5) and „endurance rep ranges“ (above 12).Do not rely on the typical 8-10 rep range.After that, it is time to change your training routine (frequency, exercises, intensity, etc.).Research (by Poliquin and others) shows that the body begins to adapt after having performed a particular routine 6 times.The Poliquin Principles: Successful Methods for Strength and Mass Development by Charles Poliquin More details: The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised*
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Specific training advice pertaining to each muscle group (this chapter takes up 90% of the book – we advice you to read this part by yourself as it would be difficult to sum up all the important points).The better cardiovascular endurance the harder you can train!.Endurances: muscular endurance (to be able to contract often and to contract many fibers), cardiovascular endurance (ability of heart, lungs and circulatory system to supply muscles with oxygen and carry away waste products).Weightlifting: Olympic lifting, Powerlifting.Training in order to „look good“ was often perceived as cheating as opposed to looking good because of regular sports activity (playing football, tennis, etc.).Europe was always concentrated on weightlifting, America started the bodybuilding trend initially for health reasons.~1940: first bodybuilding contests took place, bodybuilding got a clear distinction from weightlifting.~1890: Eugen Sandow went to America and was admired for his physique.The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger*
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John McCallum’s formula for estimating full size potential (the maximum size you can achieve by natural training).One of the biggest targets should be to press 100% of your body weight overhead.Continue with cycles that have higher intensity (for example by utilizing intensity techniques like forced reps, drop sets, etc.).Start with a basic cycle including low intensity to adjust to new exercises.Cycles are periods of training with a certain intensity level.Set deadlines (for example in two months I want to be able to bench press 100 kg).
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The muscular athletes you follow in Flex magazine or on Instagram got there partly because they read those classics early in their career. Generations of athletes relied upon these books. The books presented here are considered classics in the fitness/bodybuilding industry.