WEEK 1 -4 INTERMEDIATE MENS TRAINING PROGRAM
WEEK 1 – 4 INTERMEDIATE WOMENS TRAINING PROGRAM
WEEK 1- 4 ADVANCED WOMEN TRAINING PROGRAM
WEEK 1-4 ADVANCED MEN TRAINING PLAN
ANATOMY OF A BICEPS WORKOUT
Anatomy of a Glute workout
The exercise in this book are not arbitrary. The come from EMG studies. EMG devices are used to measure how active a muscle group is during exercise. The level of activation, expressed as a percentage, determines how effective an exercise is. Before researchers test the exercised muscle, the subjects first perform an isometric contraction by contracting the muscle as hard as possible – usually without a load (weights). This is known as the maximal voluntary isometric contraction MVIC, so the value will be 100%. This is called normalization. Another normalization method is via performance of the actual movement at various angles, these are angles in which the muscle contracts the hardest.
Consequently, the researchers use the highest readouts after checking different angles from the movement being tested as their MVC (maximal voluntary contraction). Recall isometric means the muscle did not change length, so it’s static hence MVIC. As a result the two normalization methods are called static-MVIC and dynamic-MVC (Kellis E et al.)
This is your new program. You will be doing an upper-body lower-body split. This phase will last less than 4 weeks.
Your workouts will have you either standing or kneeling. The reason for this is that you engage your anterior core (abs) more which acts to stabilize your spine.
This also serves to give you more definition to your abs, burn more calories, and partition calories favorably (calories go to muscle and not fat cells).
Anatomy of a chest workout
Book – “Anatomy of a chest workout”