Myo-reps Part 1 - The evolution and revolution

22, January, 2010 Articles Brge Fagerli Comment

One and a half years have passed since I developed Myo-reps and published the article on this method. The method has this time been thoroughly tested and updated to the ultimate version, which I will present in this series.
I have obviously not been lazy since then an I!ve ha a goo chance to get teste an a "uste in every #ossible $ay $ith a goo bit over a hun re i%%erent #eo#le, both in &or$ay an abroa ' I!ve also been e(changing e(#eriences, theories an i eas $ith some )ey #eo#le $ho are researching the mechanisms o% muscle gro$th, an ha many goo iscussions $ith *an +oore, the man behin +a( ,timulation, an an ins#iration to the %irst version o% the +yo-re#s' I can say $ith certainty that the current version o% the +yo-re#s are the most e%%ective training metho I have ever trie , an the results o% those $ho have %ollo$e my #rogramo##setter base on +yo-re#s have been %ormi able' I can go to mention our ne$ &or$egian Cham#ion in Athletic Fitness, An r. &ilsen, $ho gaine /)g %rom his last com#etition %or barely 0 months ago, an has ouble his strength in several o% his #romises 1he $as also bestemann in strength elements in &+2 ' Ayna 3ristiansen, our o$n 4#um#-,nu##a4 $hich has a vigorous an entertaining blog on 555 realize that she traine too much an ate too little' I #ut her on a +yo-re#s #rogram, ouble the calories, cut o$n on car io, an the result $as that she has risen 6)g at 10 $ee)s $ith a measurable an visible ecline in the #ercentage o% %at the %irst time7 I have a gro$ing list o% #ractitioners $ith years o% training behin him, a%ter 8 $ee)s on a +yo-re#s base #rogram have seen increases o% 20-609 in some e(ercises' I o not )no$ $ho is most ha##y to hear such %ee bac) - I as a coach, or he : she has realize that such increases ''' ;es, yes ''' I )no$ this soun s almost evangelical, but I encourage at least to test it on your o$n be%ore you come by Janteloven an to tell me that I!m "ust tal)ing nonsense an rubbish' I $ill in this %irst #art o% the series o% articles go into the theory an #er%ormance o% +yo-re#s, in #art 2 $e loo) at the amount o% e(ercise an a uni<ue t$ist integrate in +yo-re#s that are essential %or o#timal #rogress, an =art 6 on #rogression through a training #hase'For those $ho $ill not rea as much a vance theory an science, you can go irectly to =art > $hich is a sim#le $ay to train +yo-re#s, an gives e(am#les o% training an e(ercises' &ote that the +yo-re#s is a +?@AB*, not a #rogram, so even i% I #rovi e suggestions %or e(ercises an training s#lit in =art >, then +yo-re#s are use in most a##lication setu# instea o% 4tra itional4 strength training' I have #ublishe numerous articles on #rogramming be%ore an can recommen both the series o% articles about ?(ercise =rogramming %or beginners an a vance , an correct #rioritization o% muscle grou#s, =art 1->'

Although +yo-re#s e(cels $hen you $ant to increase muscle mass an strength, you shoul train the same $ay to 3??= muscle mass an strength on a iet an a calorie e%icit'For my o$n #art, I %irst manage to )ee# the #ressure %orce on a iet a%ter I evelo#e +yo-re#s to the current version - it al$ays ten s to ro# by 10-209 $hen the %at starts to get lo$' I also $ant to ma)e clear at once that +yo-re#s &B@ suitable %or beginners' It is an intensive metho that re<uires that you have correct techni<ue on all e(ercises, an )no$ your o$n limitations in terms o% #er%ormance, e(ercise tolerance an %atigue threshol ' Ce have an e(cellent novice #rogram that you can %ollo$, an I $oul also recommen at least a hal% o% serious training on a stan ar D E D #rogram be%ore consi ering +yo-re#s' B% course you also have enough )no$le ge about nutrition an calorie nee s that you )no$ ho$ to eat to ma(imize the training e%%ect %rom +yo-re#s'

Let's look at what makes Myo-reps so effective.

The fundamental premise: Fiber Activation

In a ition to *an +oore an his +a(,timulation, I $ill give a great eal o% cre it %or the evelo#ment o% +yo-re#s metho to the ,$e ish researcher +athias Cernbom' Ae is #erha#s best )no$n as one o% the main characters behin the com#rehensive revie$ o% all relevant stu ies ever #ublishe on training %or strength an hy#ertro#hy, $here the variables e(ercise %re<uency, loa an volume $ere summarize ' 112 Cernbom is also the one $ho has seen the so-calle occlusion e%%ect 122, base on the Ja#anese 3aatsu stu ies $here a try))mans"ett 1similar to that use $hen measuring bloo #ressure2 aroun the arms or legs have been able to in uce ramatic increases in muscle mass on light $eights o$n to 209 o% 1 re# ma( 11F+2, an in some cases "ust by $al)ing on the trea mill7 ,imilar stu ies have sho$n 10-209 increases in muscle cross-section even at a vance li%ters a%ter only 2-> $ee)s o% training 16'>2' It!s %airly acce#te that one must train $ith heavy $eights to achieve increases in strength an muscle mass, so $hat is the e(#lanation %or this #henomenonG Cell, recent re#orts an stu ies, $here, among other things, the researcher +athias Cernbom have been involve , in the conte(t o% a long list o% other stu ies that ma)e u# the #ieces o% the #uzzle, suggests that the ma(imum %iber activation : recruitment is essential %or ma(imum activation o% the signals involve in both muscle gro$th an a a#tation in the nervous system %or strength increases' @here are three $ays to achieve %ull activation' 1@here are more strictly, but these are ones that are o% most #ractical value an relevance %or +yo-re#s metho 2H 1' =ic) a light $eight e(#losive' Also )no$n as s#ee training' As long as you accelerate the $eight ma(imum one can get reasonably close to 1009 activation' @or<ue, ho$ever, ta)es over #retty <uic)ly, an you $ill re%le(ively hol bac) lest the ro $ill be %lying into the air' +uscle thus e(#erience ma(imum activation only in a short #ulse 1#erio 2 in a %e$ millisecon s' Bne $ay to e(ten the im#ulse is to use elastic ban s

or machines that #rogressively increasing $or)loa throughout the movement an thus may re<uire you to maintain acceleration' 2' Ii%t a heavy $eight at about D-0F+ or heavier, an attem#ts to li%t as e(#losively as #ossible' Although the movement is slo$, you $ill as a result o% the loa to achieve ma(imum %iber activation' Aeavier $eights li%te #rimarily by nerve im#ulses are coor inate , an not by increase %iber activation' 6' Ii%t light to mo erate $eight near or to e(haustion' +uscle Fiber Activation %ollo$s the so-calle 4size #rinci#le4 in $hich the most en uring an $ea)est activate %irst, an then activate the larger an stronger muscle %ibers as it is nee e ' Chen you reach the #oint o% e(haustion is generate is not su%%icient voltage %rom the activate muscle %ibers that the $eight can be li%te ' Fatigue can be a neural - $hich inclu es a re%le(ive inhibition in the central an #eri#heral nervous systems o% nerve im#ulses to the muscle to avoi overloa ing' It $ill also be varying egrees o% metabolic %atigue, the accumulation o% A J ions an shortage o% A@= 1#rimary energy source that must be recycle be%ore %urther muscle activity may occur2' @o ma)e a long story short, all in ications #ointing in the irection o% &o' 6 is the #rimary reason that so-calle occlusion : 3aatsu training is so e%%ective' Bcclusion $ith a try))mans"ett re uces bloo %lo$ to the muscle, an the #hysiological res#onse to o(ygen e%iciency arising 1hy#o(ia2 is to achieve %ull %iber activation much %aster' @hus, $e can re#licate this e%%ect by training $ith the continuous s#an o% muscle %atigue, even $ith light $eights but still at least D0-009 loa 1most able 20-2D re#s on this charge2' Cernbom has itsel% con ucte ?+K measurements on +yo-re#s, an even $ith loa s as light as D0-009 o% 1F+ as he #ulses in %iber activation e<uivalent to that seen %or heavy loa s DF+7 In or er to ma(imize %iber activation, $e can there%ore conclu e that you must avoi resting too long on the to# or bottom #osition o% an e(ercise, lo$er $eight control 12-6 secon s2 an then li%ting e(#losively as #ossible 1but still un er control2' Ln er certain circumstances it may be an a vantage $ith an isometric contraction or 4sto#4 in the bottom #osition o% varying uration 11-D secon s2, but you must there%ore not rest or lose tension in the muscle' &e(t #oint is that $e must +AI&@AI& ma( activation so that each successive re#etition is 4e%%icient4 - that #uts all the activate muscle %ibers %or the loa an thus lea s to a ma(imum signal res#onse an the training e%%ect' Ao$ are $e oing thisG ;es, $e ta)e a short brea) be%ore $e continue, an by the ra#i recycling o% A@= can continue $ith the series o% 1-D re#s o% the same strain' It is there%ore im#ortant to %in a correct relation bet$een %atigue an %ull %iber activation, %or $e )no$ that too much %atigue $ill limit the heavy $eight $e can li%t an ho$ many total re#s $e can e(#ose the muscle' @here is thus a elicate balance - "ust enough to %atigue that $e maintain close to 1009 %iber activation, but not so much that $e can not continue'

@here%ore $e $ill %rom no$ on be more a$are o% F?=, ,=??*, or ho$ e(#losive $e can li%t the $eight' @his in itsel% is hel#ing to #rovi e %ull %iber activation, but once the re#s, lo$er rates noticeably %rom one re# to the ne(t $e $ill begin to ti# over the e ge o% too much e(haustion' I% $e manage to )ee# us un er this #oint rather than to transcen it, it!s as i% $e can continue to run in #er#etuity re#s on some e(ercises' In the mi st o% a +yo-re#s, you coul actually %in that you are +BF? than e(#losive in the beginning, an interesting neurological #henomenon' @his must o% course be base on a sub"ective an honest assessment o% both re#s s#ee an ho$ sub"ective 4har 4 you must #ush yoursel% to com#lete the series, an embe re#s, it is there%ore a e in +yoe to something I call the %atigue #oint, as $e return to #art 2

Let us illustrate the performance of the Myo-reps from start to finish:

First seen ''' an $e get to 11 re#s $ith the last t$o re#etitions start to go slo$er an heavier' ;ou are no$ close to %ull activation o% the muscle %iber, an $e call this AC@IMA@IB& 3I@' =ut o$n the $eight an breathe ee#ly in an out 10 times 1a N e(hale a breath2, $hich is about 20-secon #ause' @his is mar)e $ith a J Continue ''' 6 e(#losive re#s as %ar as the latter began to %eel a little heavy' Fe#lace the ro : $eight an the ne$ 20-secon #ause' Continue ''' 6 re#s ''' as seen %rom the $eight u#, ne$ 20 secon s #ause, ta)e o%% the $eight an 6 re#s, but you notice that it starts to noticeably slo$er than on the #revious series' Fe#lace the $eight an ,@B= A?F?'

It may be a vantageous to limit themselves to 1D breaths brea) 160 secon s2, but the heaviest sets to$ar s the en o% a training #hase $here you only run 1 or 2 re#etitions in +yo-re#s series, so you can actually slee# right u# against a minute' As $e get closer to more strength-oriente training, an I $ill come bac) to this in a later article' Buy F@, manual by +i)e @uchscherer in our $ebsho# i% you are im#atient an $ant to rea more about it no$' Illustrate more clearly see it li)e thisH 11 re#s 1near e(haustion2 J 6 J 6 re#s re#s re#s J 6 J 6 J 6 re#s re#s N 11 1D re#s I $rite this as 10 to 12 re#s in 1D #rogramo##settene 1or 6 ( 10-122, $here the number B?FBF? J sign means that you $ill manage a##ro(imately 10 to 12 re#s be%ore you a##roach the e(haustion o% the %irst set 1set activation2' @hen there is the short brea)s an short sets o% 6 re#s until you have ta)en 1D e(tra re#s, $hich is the number AF@?F J sign' Femember that 10 to 12 1D is only an e(am#le, %igures may vary e#en ing on $here in the training #hase you are, e(ercise, #riority, an much more'

B% course you can $rite u# the $hole series, but the most im#ortant %or muscle gro$th, #rogression, an then loa a su%%icient number o% @B@AI re#s at %ull %iber activation so that the bur en is 4real4 long enough on the muscle' @he shorter notation gives us then the in%ormation $e nee to see i% $e have the esire #rogress %rom $ee) to $ee) an month to month'

Rest break bet een e!ercises

;ou can have 2-D minutes rest bet$een t$o e(ercises' @o $or) out an e(ercise that overla# the same muscle grou# 1s2 it is normal that you can not o as many re#s on the activation )it be%ore reaching e(haustion, but you $ill still not re uce the bur en' @he goal o% %ull activation is reache sooner an it!s certainly no isa vantage' ;ou can ta)e more rest brea)s uring the %irst training sessions so that you get an i ea o% $hat loa s are correct to start $ith, an so re uce the brea)s eventually'

Myo-reps on the base lift"

Finally I $oul "ust #oint out that one shoul e(ercise caution $ith +yo-re#s on the ma"or base #romises %rontby, s<uat an ea li%t 1an very o%ten bent %or$ar ro$ing2 or at least to limit themselves to 6-D on the +yo-re#s ' +ost $ill run out o% breath be%ore they can com#lete a long series o% short rest brea)s, an the o#timal techni<ue is o%ten com#romise $hen training near the #oint o% e(haustion, $ith increasing ris) o% amage thereto' It may there%ore be better to train $ith the usual set an longer rest brea)s on these e(ercises'

Myo-reps and #$ % rest-pause"

@hose $ho have rea about the rest-#ause metho inclu ing the highly e%%icient *C #rogram $ill li)ely see great similarities $ith +yo-re#s, but there are some critical i%%erences that you!ve alrea y seen an $ill soon see' Bne is that $e! rather CB&@FBI %atigue than using it as a goal in itsel% to increase the total training volume an %re<uency are im#ortant variables %or an o#timal training e%%ect' In Part 2 you $ill be #resente $ith a uni<ue $ay to control the amount o% e(ercise uring the training session so you can %in the right balance bet$een rest an stimulation %or o#timal e%%ect7 Brge A. Fagerli MyRevolution Coach Team Fe%erencesH 1' Cernbom +, Augustsson J, @hom.e F' @he In%luence o% %re<uency, intensity, volume an mo e o% strength training Ce $hole muscle cross-sectional area in human',#orts +e ' 200/O 6/ 162 H22D-0>' 2' Cernbom +, Augustsson J, Faasta @' Ischemic strength trainingH a lo$-loa alternative t$o heavy resistance e(erciseG ,can J +e ,ci ,#orts' 2008 AugustO 18 1>2 H>01-10' ?#ub 2008 +ay 6 6' @a)ara a ;, ,ato ;, Ishii &' ?%%ects o% resistance e(ercise combine $ith vascular occlusion Ce muscle %unction in athletes' ?ur J A##l =hysiol 2002H 80H 608-61>'

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Abe @, ;asu a @, +i ori)a$a @, ,ato ;, 3earns CF, Inoue 3, 3oizumi 3, Ishii &' ,)eletal muscle size an circulating IKF-1 are Increase a%ter t$o $ee)s o% @$ice aily )aatsu resistance training' Int J 3aatsu @raining Fes 200DH 1H /-1>'

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Myo-reps Part & - The revolution continues - Amount of Trainin'

26, January, 2010 Articles Brge Fagerli 1 Comments

We looked at the theoretical and practical basis for Myo-reps in Part

!ow we

look at the guidelines for training volume" or total number of repetitions for a given load" and how you with a unique and e ective method can ad#ust this on an ongoing basis in the training session$
4Ao$ many sets : re#sG4 Is #robably one o% the most common <uestions I hear' In a the 4$hy banner &orthener you so muchG4' @here is #robably no right or $rong on this - either the %irst or secon <uestion, but $e can still ma)e some e ucate guesses on the %irst' I have base mysel% on the e(cellent an com#rehensive stu y o% Cernbom that I tal)e about in the %irst #art, in short 20-60 total re#s, u# to >0-00 total re#s, 2-6 times a $ee)' I then combine it $ith the e(#eriences o% e%%ective #rograms $ith similar e(ercise %re<uency 1yes, I see that is com#letely a$ay %rom ty#ical Coleman : Arnol bo ybuil ing2 a##lications, such as *C, D E D, A,@ 1an F;=, $hich $as base on the latter2 ' For those $ho remember a %e$ years bac), $e ha also hy%re)vens#rogrammene ,erious Kro$th an Bulgarian Burst, $hich I acci entally starte my o$n training career 1reminisce reminisce2' In many stu ies an a##lications o% muscle mass is the area o% 8-12 re#s going again' &o$, remember only that a muscle can not count, so the bac)groun %or this recommen ation is more relate to the $eights are heavy enough to #rovi e the necessary stimulus to the muscle, yet light enough to give the re<uire time un er loa 1total re#s2 $ithout that ten ons, "oints an nervous system becomes overloa e ' Ce also )no$ that $hen you o too much, it actually gives $orse results than oing too little' It!s not li)e > sets gives rise t$ice as goo as 2 sets, but rather a %e$ #ercent e(tra $hich in turn must be balance against the recovery time increases ramatically the more stress you in%lict on the bo y' It is better to be a bit conservative an ma)e sure you are recovere to the ne(t training session - something very %e$ o% the har core guys %ail to realize, un%ortunately' ition to

BL@, here comes an im#ortant %actor in' Chen several o% the training #rograms that tra itionally use %or muscle mass e(ecution set %or e(am#le 8-10 re#s, an $ith the criterion %or o#timal %iber activation as I mentione in =art 1, it is against the last re#s o% a set $e have so-calle 4e%%ective4 re#s $ith the ma(imum training e%%ect on all muscle %ibers'Chen you rest %or 2-6 minutes be%ore ta)ing the ne(t set, you nee about 4starting again4, even though %ull activation is reache %aster ue to accumulate %atigue %rom the #revious set' Iet me illustrate a 4stan ar 4 #rotocol o% 6 sets o% 10 re#s, an I select the 4e%%ective4 re#s near ma(imum %iber activation $ith sign P 1 2 6 > D 0 / 8 P Q P 10 P #ause o% 2 min 126>D0/P8PQP brea) 2min 126>D0P/P8P Ce have there%ore run 2/ re#s total, Q o% $hich 4e%%ective4 re#s at %ull %iber activation' In real terms the number $ill #robably be higher, but by illustrating it this $ay, $e can e uce that $e nee about D-1D, u# to 20 4e%%ective4 re#s %or ma(imum training e%%ect base on the estimates above' Iet us com#are $ith +yo-re#sH 1 2 6 > D 0 / 8 P Q P 1$e sto# here because the re#s s#ee begins to ro# noticeably2' brea) o% 10-1D sec 1P2P6P brea) o% 10-1D sec 1 P 2 P 6 P 1&o' 6 re#s starte to get heavy2 1,lightly longer2 brea) 20se) 1P2P6P brea) 20se) 1 P 2 P 1you $oul not have re#s &o' 6 an sto#s here2 *o you see the i%%erenceG Because o% the short brea) $as AII the re#s a%ter the %irst set e%%ective, an $e rove a total o% 10 re#s' Ce use, as you #robably remember %rom =art 1, the notation Q 11 1or Q 6 6 6 22 $here the number in %ront o% re#s J sets re#s on the activation )it, an the %igure behin the J stan s %or 4e%%icient4 s#lit re#s in such short series $ith a short brea) bet$een' Cith about 6 secon s #er re#s $e have $ith +yo-re#s only s#ent a total o% 1>0 secon s or 2 minutes an 20 secon s, %rom start to %inish, $here in the e(am#le o% 4regular4 sets use D minutes an 20 secon s' @o $hat e(tent, ensity 1total number o% re#s #er%orme #er unit time2 #lays no role in the training e%%ect, $e )no$ not yet $ith certainty' @here are some in ications that suggest that a higher ensity #rovi es a better stimulus, an can there%ore be t$ice as high or higher in +yore#s7

Aeavier loa s re<uire %e$er re#s a%ter the J sign because $e are near the ma(imum %iber activation %rom the %irst re#' Iight loa s re<uire more, because the real #o$er #er %iber unit is lo$er, an one must there%ore allo$ the loa 4real4 on the muscle over time to com#ensate' Ce must also ta)e into account that there $ill be #ositive $ith more rest be%ore the training #hase in or er to have the energy to run heavily in the en , so one shoul strive to )ee# the number a%ter the J sign in the same area throughout the training #hase'

My 'eneral 'uidelines are:

1D-60 $hen you have only one e(ercise %or one muscle grou#, %or #riority grou#s o% muscles, $hen you train $ith lighter $eights, or sim#ly have a higher volume tolerance 10-20 $hen you have t$o e(ercises %or one muscle grou#, or has a mo erate volume tolerance D-1D on isolation e(ercises or smaller muscle grou#s $hen you alrea y have traine 1-2 base li%t or overla##ing e(ercises $hen li%ting very heavy $eights, or i%, %or various reasons, have lo$er e(ercise tolerance' Ao$ can $e ma)e this even more #recisely in relation to our o$n assum#tionsG ;es, by ta)ing the obligatory #icture o% %itness $omen in string #anties, o% course ''' or at least a little breathing s#ace be%ore $e move on to the ne(t section '''

(!haustion Point
Chen $e $or) $ith our bo y, a system in motion that continuously a a#ts to the stress that is a##lie , most o% the ose-res#onse recommen ations 1ho$ many sets, re#s, e(ercises2 only be e ucate guesses an there is no blue#rint %or $hat is o#timal %or "ust ;BL, your e(ercise tolerance, your stress level, activity level, iet, an not least, your goals an #riorities' A stan ar training #rogram that you %in on the internet or in a %itness magazine $ill B&I; be as e%%ective as the egree that matches your current circumstances' Ce must o something7 @o control the amount o% e(ercise %or each e(ercise %rom e(ercise to e(ercise, it ha obviously been invaluable $ith a metho on an ongoing basis can tell you $hether you have recovere enough %rom the #revious e(ercise, an ho$ many sets an re#s that are re<uire to obtain the necessary training e%%ect ' Bne such metho is the so-calle Fating o% =erceive ?%%ort 1F=?2, $hich is a sub"ective assessment o% ho$ har you have to e(ert yoursel% to com#lete a tas)' It runs on a scale o% 1-10, but in #ractice $e use the most /-10 $here D-0 is only %or the $arm rain' 10 is the absolute ma(imum li%t 1you $oul not have one $ithout hel#2 Q $ill say that you coul o one o% the re#s, but not 2 o 6-> re#s to' 8 is about 2-6 re#s in reserve / is very easy an e(#losive an you coul Coaches an athletes at the elite level using this system, either consciously or unconsciously' For those $ho are )no$n in the #o$erli%ting, +i)e @uchscherer has evelo#e

its Feactive @raining ,ystem base on i%%erent im#lementations o% the F=?, a training system $hich has ma e him the to# ran)e L,A=I strengthen the #romises an the $inner o% this year!s Arnol Classic' @hose $ho have %ollo$e this system has ha some im#ressive increases' Fecent stu ies also con%irm that this is a su%%iciently accurate metho to evaluate $here you are in training res#onse-recovery curve, that is, i% your training volume an intensity is in the correct balance o% ho$ o%ten you e(ercise' I have %urther evelo#e this line o% thin)ing an using terminology ?(haustion =ointH @he %irst set is calle the activation )it an aims to reach %ull activation o% the muscle %iber'@here%ore you must e(ercise %airly close e(haustion, that is, i% you ha #ushe you, you $oul clear a re# to - but not t$o, to illustrate $hat I mean' *o not #ush you until you nee hel# to li%t the $eight' @his %igure is B?FBF? J sign' Iet us ta)e an e(am#leH Q-12 ( 6 Ie Q-12 re#s on the activation )it' Chether there $ill be 8 or 16 re#s #lay virtually no role, you $ill then either use the same $eight ne(t time or increase the $eight ne(t time to get into the #ro#er re#s area - it is not necessary to inclu e a ne$ set an re uce : increase the $eight' +uscle is ,B sensitive to a re# %rom or to, even i% you are' A%ter activating the set o% Q-12 re#s, sets u# the $eight an breathe ee#ly 10 times 1e<uivalent to about 20 secon s o% rest2' As you continue to run short series, %or e(am#le, 6 re#s 1varies base on ho$ heavy the $eight is2, close to e(haustion' ;ou shoul at all be to balance this #oint o% e(haustion - it!s tiring but still it shoul be e(#losive' Fest brea)s 1number o% breaths2 $ill be shorter %or light $eights, an longer 1several breaths2 on the heavier $eights' ?ach ee# breath e(halation J is regar e as a breath' ,o 6 ( means that you can use 6 re#s on +yo-re#s series o% activation )it, until you can not manage 6 re#s more' Femember that you must run the same $eight loa on the activation )it an the +yo-re#s range' Iet!s say you manage 10 J6 J6 J6 J6 1each is 10 J breathing brea)2 an on the last series $as a re#etition 6 very heavy 1you coul o one but not t$o2' ;ou have reache a %atigue #oint an no$ you shoul ,@B= the e(ercise' @otal number o% re#s in the %igure AF@?F J sign, an i% you count u#, the 10 1active2 12 1series o% 6 re#s, rest, 6 re#s, #ause, etc'2' ;ou $rite o$n the $eight you use , 12 an 10 in history, %or e(am#le' D0)g ( 10 re#s 12 It can o% course also be that you sto# at 1 or 2 re#s on the last series an %ail on 6re#etition, $hich is also o)ay' ;ou $ill no$ see that the number o% re#s in +yo-re#s series $ill vary %rom e(ercise to e(ercise an ay to ay' @his is $hat ma)es +yo-re#s as e%%iciently, avoi e(ercising too much 1or too little2, the amount o% e(ercise $ill al$ays suit your strength increases an your aily %orm' Auto-regulation is calle , an you %in an article about this

hereH http://myrevolution.no/auto-regulering-for-optimale-% c3% b8kninger-instrength and muscle mass / It is better to ta)e it easy on ays you!re in ba sha#e, an then come bac) stronger ne(t time, so o not thin) o% it as a %ailure i% you i 12 last time in 1Q10 an 1Q10 only si( this time' @hin) rather long-term #rogression o% a balance bet$een the amount o% e(ercise an recovery' Far better than riving 1009 every $or)out an then meet the %amous +r Call a%ter a %e$ $ee)s' Chen you li%t $eights %or 20-2D re#s area you can rive D re#s #er set, an D breathing #ause bet$een each series, ie 2D D D D 1J means each brea)2' Chen you come in heavier $eights %or 0-8 re#s area is #erha#s only 1 or 2 re#s in each set, that is, 0 J1 J1 J1 J1 or 8 J2 J2 J2, an 1D-20 breaths brea) 160 - >0 secon s2' Ce return to the gui elines %or each area re#s later' It is also rare that you nee to run more than t$o e(ercises on the same muscle grou# each $or)out $ith +yo-re#s' I% you $ant variety, consi er a so-calle non-linear setu# $ith i%%erent re#s each $or)out areas, an i%%erent e(ercises that are suitable to the area re#s' It oes not re<uire many i%%erent e(ercises to stimulate the muscle to get bigger an stronger, it!s #retty easy that $ay an res#on to the egree o% tension : stress an ho$ long it is e(#ose to this through the sets an re#s' ;e#, I manage to snea) into Jamie ?ason here too ''' B)ay, you con ucte such 11 10 the bench #ress, but only Q JD on the shoul er #ress, ran on 10 o% 12 chin-u#s an %inishe $ith 1> to 22 seate ro$ing in the en ' It a##ears that you have stimulate the s#inal muscles better than the chest : shoul ers %or such a session, but thin) rather that the chest : shoul ers i not nee as much stimulation to achieve the esire training e%%ect to ay' Bn the bac) muscles $or)ing you may not be close enough to e(haustion, an thus $ere com#ensate automatically by the %act that you manage more total re#s' Iess %atigue N more re#s, more %atigue limits the number o% re#s an sets' Chat is bestG Bver the longer term it #robably #lays a big role, you must certainly li%t heavy $eights an train har , but it!s a big misconce#tion to have any association bet$een the $al)er an the li%e-#assing-in-revue a%ter a $or)out an great results' It is rather the o##osite, the best #rogress can be e(#erience o% being able to o more' ,o - instea o% being e#resse that you ha a ba ay, %rom no$ on you en your session in the )no$le ge that you have stimulate the muscle "ust the right amount, an $hen you come to training ne(t time you $ill usually o more re#s , heavier $eights, or both' uring #erio s $hen you go home %rom training $ith the %eeling

The 'uidelines are:

20-2D re#s - D re#s on +yo-re#s series, 2-D breathing #ause - notation 20-2D D ( 1D-20 re#s - D re#s on +yo-re#s range, D-10 breath #ause - notation 1D-20 D ( 12-1D re#s - > re#s on +yo-re#s range, D-10 breath #ause - notation 12-1D > (

Q-12 re#s - 6 re#s on +yo-re#s range, 10-1D breaths brea) - notation Q'12 ( 6 0-Q re#s - 1 or 2 re#s on +yo-re#s range, 1D-20 breaths brea) - &otation 0'Q or 2 ( Q'0 ( 1 in this area, $e begin, ho$ever, to come u# on the $eights that have %ull %iber activation %irst re#etition, an $e can start thin)ing o% other #rinci#les o% auto-regulation o% the amount o% e(ercise, $ith longer rest intervals bet$een sets' Fea the article on auto-regulation lin)e to earlier' Be%ore you start to memorize the table an hang you u# in $hether you shoul ta)e 2 re#s > re#s here or there, let me em#hasize that this is the B&I; #ractical gui elines %or ma)ing +yo-re#s easy to im#lement, an no ultimate ans$er' ;ou nee to a "ust this on an ongoing basis $hen you!re at the gym too' I% you are running > ( 12-1D an about to continue in #er#etuity $ith 10 breathing #ause, then the #roblem is one or more o% the %ollo$ingH - ;ou traine not close enough to e(haustion on the activation )it - ;ou have a long breather, ta)e D-0 instea o% 10 breaths' - ;ou are not close enough to the #oint o% e(haustion $ith running series o% only > re#s, then try $ith D or 0 re#s instea ' @he #oint is to balance the #oint o% e(haustion in or er to achieve ma(imum %iber activation, an then get a high enough amount o% e(ercise by the selecte strain, $ith an e(#losive %inish' A variation is %or e(am#le to run the activation seen %ollo$e by an ( $ith only 1-2 breathing #ause bet$een each re#, %or e(am#le, e(ercises such as leg #ress $here you can relieve the muscle by sim#ly stretch my )nees out an breathing 1$ithout #utting the sa%ety sto#2 or si ehev an bice#scurl $here you can rest by letting your arms hang straight o$n' @his is very similar to *an +oore!s +a( ,timulation' I can certainly #romise you that you $ill %eel it ee# insi e muscles, both one an t$o ays a%ter a $or)out $ith +yo-re#s, in a com#letely i%%erent $ay than you!ve ever )no$n be%ore7 A metho is only as e%%ective as the un erlying #rogression - %or $e can say $ith certainty that you can not only increase the number o% re#etitions or e(ercises in #er#etuity - sooner or later you +L,@ also increase the loa you li%t' In #art 6 $e $ill there%ore loo) at the last but most im#ortant %actor, namely the #rogression mo el I recommen %or +yo-re#s metho ' An you shoul not ignore the %act that $e get a reunion $ith Jamie ?ason ''' Brge A. Fagerli MyRevolution Coach Team

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Myo-reps Part ) - Pro'ression

2>, January, 2010 Articles Brge Fagerli 1 Comments

It does not matter how ideal training split" e%ercise selection" techni&ue" or the amount of e%ercise you have" if you do not regularly increase the !eights you lift$ 'verything you do must be seen against the background of that one year from now should lift heavier weights with the same or more reps than you do today.
Ce have been through the theoretical bac)groun an #ractical im#lementation o% part an $e $ill no$ see the #rogression mo el I recommen %or +yo-re#s metho ' I start most #eo#le $ho have not traine +yo-re#s be%ore, even a vance li%ters, the strain is only 009 o% 1F+, this corres#on s to 20-2D9 lighter $eight than your 10F+, an you $ill manage about 20-2D re#s be%ore you reach e(haustion' =re%erably traine each muscle grou# 6, u# to > times a $ee) at the lightest $eights 1stu ies have use training %re<uencies o% u# to 0 ays a $ee), 2 times a ay72, Chich is then re uce to 2 to 6 times a $ee) $hen you li%t heavier $eights %rom $ee) D an beyon ' @he most relevant o#tions are then to run a hel)ro##s#rogram 6-> times #er $ee), or a 2-s#lit over D-0 ays in $ee)s 1->, an then cut o$n to a 2-s#lit 6-> ays a $ee) or an $ith a 6s#lit i% you have the ca#acity to train D-0 ays a $ee)' Femember that you must consi er rest %or the $hole bo y an central nervous system 1C&,2, an not only every single muscle grou#, so unless you have the lu(ury that you can slee#, eat an e(ercise, I recommen that you limit you to a 2-s#lit over > ays a $ee) 1D ays in $ee)s 1->2 or a 6-s#lit over >-D ays a $ee)' I ha set u# a long list o% suggestions %or #ossible training bran base on this, but soon %oun out that it $as so com#rehensive $hen one shoul ta)e into account the various ob"ectives an #riorities that it eserves a $hole se#arate article, so more on that later' I give re#s %or activation set 1be%ore the J sign in the notation %or +yo-re#s2, an #rogress can then loo) li)e thisH Cee) 1H 009 20-2D re#s Cee) 2H 0D9 1D-20 re#s Cee) 6H /09 12-1D re#s ?tc' A%ter a training #hase coul begin in 1D-20 or 12-1D re#s in the ne(t training #hase' Ayre#strening $ill be able to recover both the ten ons an "oints %rom heavy loa s an yet en"oy a muscular e(ercise $or)s that $ill challenge the #ain threshol o% the toughest o% the tough 1no, I o not mean mysel%2' As stu ies o% Cernbom sho$s can e(#ect a ramatic training e%%ect, but #erha#s more im#ortantly a 4#riming4 e%%ect that #rovi es a basis %or better results on the training #hase' ,ome o% the volume increase that is realize is calle #o#ular sar)o#lasmis) hy#ertro#hy - muscle energisubstrater an su##ly'Increase )a#illarisering, glycogen stores, creatine u#ta)e 1allo$s more creatine #hos#hate2, , $e have un ergone training volume an ho$ it can be regulate through %atigue #oint in part 2 ,

mitochon rial %unction an number, bu%rings%un)s"on, more satellite cells an much more, %or those intereste in the technical #art o% it' +arianne Aas 3rog, bo y %itness e(ercises on +yFevolution @eam, training $ith +yo-re#s ''' o% course7

A %i(e #rogression o% D9 %rom $ee) to $ee) can be i%%icult to achieve in #ractice $hen using light $eights, as at such manuals %or most %itness center is running at least 1 )g an u# to 2 to 2'D )g' @o increase %rom 10)g to 12'D )g is actually 2D9 increase in loa , an corres#on s to $hat $oul increase %rom 100)g to 12D)g i% $e scale it u# to heavy $eights' I% you o not have available 0'D-1)g o% light umbbells : $eights you can use the same $eight several training sessions in a ro$ an also %ollo$ a #rogression re#s 1ta)e 1-2 e(tra re#s on the activation )it2, $ith a loa #rogress a##ro(imately every other $ee)' ;ou can also use such clever $rist $eights on 1-6)g $hich attaches $ith velcro or stra#s, an is available in most s#orts sho#s' @his soun s li)e it $ill ta)e %orever, but consi erH i% you increase the loa $ith only 2'D )g #er $ee) $ill li%t 160)g more in one year7 Is it realistic to increase %rom 20)g to 1D0)g on bice#scurl ne(t yearG I% you really thin) it says I only Koo Iuc)' I% you increase D)g #er $ee) $ill be increase by 200)g a year, an even less li)ely' As you un erstan it is thus both more realistic an #ro uctive to stretch out the #rogress over time' @hen your strength increases to be a##ro(imately #ro#ortional to the increase in the bur en instea o% you ma( out a%ter a short time' @his can be achieve by re#eating the same loa an increase the number o% re#s $ithin a given area be%ore increasing the $eights, or by a ste#$ise #rogression in $hich you increase the $eights %or 6-0 $ee)s, stairs o$n 1 $ee), increases in 6-0 $ee)s le%t, an so on'

Myo-reps model of pro'ression

Instea o% %ollo$ing a %i(e an invariable #rogression, it might be better to %ollo$ a more ynamic mo el a a#te to your o$n #rogress' @his I see as a natural #art o% +yo-re#s, $here one alrea y, use %atigue #oint 1see ,ection 22 to a "ust the amount o% e(ercise to suit in ivi ual re<uirements an recovery ca#ability' Iet us say that the ob"ective is Q-12 6 (' I% you only manage 8 re#s on the %irst activation seen be%ore a##roaching e(haustion, use the same $eight ne(t time' I% you manage 16 re#s is too easy, an you can increase the $eight more ne(t time' I% you get to 1D re#s an even )no$ that you #robably can o D-10 re#s to, have you %orgotten to #ut on your glasses to ay an #robably #ut the $rong $eights' Consi er the %irst set as a $arm, #ut on more $eight an ta)e a %e$ minutes brea) be%ore +yo-re#s set'

3ee# the re#s in a given area 112-1D, Q-12 or 0-Q2 %or 2-6 $ee)s $ith this #rogression metho , an ta)e a little avlastningu)e 1also calle eloa ing2 every 0-8'u)e' Aere stairs o$n the D-109 strain an ta)es a light through#ut o% the bo y $ith 2-6 4normal4 set on the base #romises be%ore starting the ne$ training #hase' A%ter all, it ta)es time to buil muscle an increase in strength, so you must be able to set u# both short-an long-term 1realistic2 goals, $ith embe an in"ury #revention' Aurry slo$ly' I% you only rea the article series to see #hotos o% Jamie ?ason I am isa##ointe ''' e eloa ing : relie% #hase to recovery

Pro'ression after a primin' phase of )-* look like this:

Cee) DH 12-1D re#s Cee) 0H Q-12 re#s Cee) /H Q-12 re#s Cee) 8H 0-Q re#s

eeks+ then

Cee) QH 0-Q re#s or avlastnings-u)e: eloa ing $ith lighter $eights an %e$er $or)outs At level interme iate to a vance I $oul recommen a so-calle non-linear #rogression mo el, $here you vary the re#s %rom training areas %or training or $ee) to $ee), %or e(am#leH !eek *ay 1 - u##er bo yH 12-1D re#s *ay 2 - legsH 12-1D re#s *ay 6 - u##er bo yH Q-12 re#s *ay > - BoneH Q-12 re#s !eek 2 *ay 1 - u##er bo yH 0-Q re#s 16-0 re#s or heavy e(ercise2 *ay 2 - legH 0-Q re#s 16-0 re#s or heavier e(ercise *ay 6 - torsoH 12-1D re#s 1re#eat cycle2 *ay > - legsH 12-1D re#s etc' Chen $e come to such heavy $eights >-0 re#s area $e are moving more an more into neural an strength-oriente training' @he $eights ma)e it i%%icult to get a high amount o% e(ercise $ithout being angerously near the bor er $ith the training an overloa , as a +yore#s #rogram may sto# here' @he roa ahea $ill no$ %ollo$ three main irectionsH 1' ,tart o% ne$ training #hase $ith slightly heavier $eights than the #revious training #hase' Mariation in training an e(ercises s#lit ma)es sense %or a ne$ an honest evaluation o% your #hysi<ue an goal ahea ' =lease avlastningsu)e : eloa ing $here

you try out ne$ e(ercises an variations be%ore you get starte ' Iet this be a really motivas"onsu)e7 2' Continue #rogress an run a #rogram in the 1-D re#s range to #ea) ma(imum strength' @he same #rinci#les an a##roach as #resente in this series can largely be trans%erre to such a #rogram, rea more in this article about the auto-regulation ... 6' @a)e one to t$o $ee)s o% total rest, #re%erably $ith y#vevsmassas"e, %le(ibility an mobility training' Ko on vacation' Aave you been training consistently %or >-0 months, this is one o% the most sensible an #ro uctive to o %or long term success7 ;ou $ill not lose muscle mass unless you are be ri en $ith zero %oo inta)e, an even then you $ill <uic)ly be bac) to ol levels $hen you begin to train again'

Myo-reps - The Revolution $ontinues ,,,

*o you thin) all this $as i%%icult to un erstan , then continue on to section > $hich has a sim#ler version o% a +yo-re#s #rogram, as $ell as #ro#osals to ivi e an e(ercises' @ry out the metho an e(#eriments $ith i%%erent training s#lits, e(ercises, re#s areas an rest brea)s - but "ust o not get so hung u# on etails that you %orget the most im#ortant thingH Ii%t #rogressively heavier $eights, long enough an o%ten enough, %rom month to month an year to year , $hile still eating enough to su##ort the evelo#ment an recovery, you $ill be both bigger an stronger7 Ce also have a discussion forum %or <uestions about +yo-re#s, an o%%ers both "eb-P# and personal follo"-up i% you $ant an integrate +yo-re#s base e(ercise $ith iet scheme, #lease contact us7 Cith $ishes %or a #ro uctive +yo-re#s training Brge A. Fagerli MyRevolution Coach Team "orge#myrevolution.no

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Myo-reps part * - -ase (dition

2D, January, 2010 Articles Brge Fagerli Q Comments

I had originally planned to end the series of articles about Myo-reps for part (" but based on feedback and &uestions I decided to write part )" which will give you a "asic version and t!o e$amples o the training program.
I have a ten ency to e(#lain my metho s, both to the theoretical basis, #ractical im#lementation, but also %or having to catch u# an ans$er all #ossible <uestions be%ore they arise instea o% res#on ing to them in retros#ect ' I!ve realize that it <uic)ly becomes a

#roblem - there is in%ormation overloa an #eo#le are at i%%erent levels o% un erstan ing an e(#erience, so you en u# con%use an lose interest to those $ho o not realize all the etails' @here%ore I #resent here in =art >H

-ase Revision
+yo-re#s is sim#ly a metho $here you train all the $ay to 1or near2 the #oint o% e(haustion in or er to ensure ma(imum muscle %iber activation $ith a so-calle activation sets, an so you maintain this activation $ith short rest brea)s an short series in the subse<uent +yore#s series you %inish the e(ercise' @he notation on the +yo-re#s, %or e(am#le, #hase @he activation )it is the very %irst set o% Q-12 re#s' @his activation )it to be traine &?AF %atigue, $hich means that it $ill be har to com#lete the set - but not so heavy that someone has to hel# you or that you have to torture you or cheat to com#lete the last re#etition' ,to# $hen it goes noticeably slo$er %rom a re#etition to the ne(t, or $hen you )no$ %rom e(#erience that you coul o a re# %or' =ut o$n the $eight, an no$ you must com#lete the number o% re#s that is AF@?F J sign is ivi e into short rest brea)s an %e$ re#etitions #er set' It!s +yo-re#s series, $hich are short series 1sets2 o% 1-D re#s e#en ing on ho$ heavy $eights, an $ith a balance bet$een rest an e(ercise to e(haustion to allo$ the $eight 4$or)ing4 the muscle by a high activation' Aere you $ill in other $or s, train as effectively as #ossible instea o% asmuch as #ossible' Fest brea)s )e#t short by limiting you to about D-10 ee# breath be%ore continuing series +yo-re#s 1one in an a N e(hale a ee# breath2' Breathe D times $hen it is very easy, breathe 10 times $hen it starts to get heavy so you get a longer rest brea)s' @his is easier than loo)ing at the cloc), but i% you #re%er, you can calculate 10-20 secon s as a gui eline rest' D secon s is %ine i% it!s very easy, 60 secon s i% it is very heavy - this $e )no$ you an there are no %i(e rules' I use a J to in icate a #ause $here you #ut the $eight %rom you' 2.$ % reps at a certain time in the training

Myo-reps set
the J sign2

ill look like in practice:

10 re#s 1activation seen2 J6 J6 J6 J6 J6 1you have no$ one 1D re#s as the %igure behin All these re#etitions $ill be more e%%ective com#are $ith ta)ing a long brea) bet$een an then ha to 4start again4 on the ne(t set to reach %ull muscle %iber activation, no ?+K stu ies also con%irm' @he )ey $ill still be re<uire over time can increase the $eights you li%t, an to achieve $hat $e have to train "ust enough to #rovi e a training e%%ect, but not so much that $e %ail to

recover us %rom $or)out to $or)out' @hen $e $ill not be able to %ul%ill the %irst #oint o% increasing the $eights7 ;ou begin a training #hase $ith an activation set o% 20-2D re#etitions' Aave you traine %or a $hile or run through a %ull #ractice session $ith +yo-re#s alrea y, you can start the ne$ training #hase o% 12-1D re#s' Bn the base li%t, $here you use multi#le muscle grou#s at once, ta)e 1D in +yo-re#s series 1such as D JD JD or 6 J6 J6 J6 J62' Chen you come in heavier $eights, ta)e 10 1D JD or 6 J6 J6 or 2 J2 J2 J2 J22 @he isolation e(ercises $here you use only 1-2 muscle grou#s at once or $hen you ta)e t$o e(ercises %or the same muscle grou#, ta)e 10 +yo-re#s in the series' At heavier $eights, ta)e %ive 12 J2 J1 or 1 J1 J1 J1 J12' ,<uat, %rontby, ea li%t an #artly also bent %or$ar ro$ing, the base li%t is e#en ent on #ro#er alignment an tensioning to avoi in"uries' Chen you train so near e(haustion as you o in +yo-re#s, it can be easy to scam# $ith the techni<ue o% these e(ercises, so to be on the sa%e si e I recommen that you e(ercise common set o% long rest here, an not +yo- re#s' 26 sets o% Q-12 re#s $ith 2 min brea) instea o% Q'12 1D %or e(am#le' Fight at the start o% the training #hase $ith light $eights, I can recommen outcomes : Bulgarian outcomes an ettbeins leg #ress : ea li%t straight, or umbbell e(ercises an com#uter e(ercises' Chen you start to li%t heavier $eights in the range Q-12 re#s an heavier can an shoul intro uce more base li%t ro ' Iet me "ust remin you that these are my recommen ations %or the basic version %or you to gain e(#erience $ith +yo-re#s' Ao$ you can regulate the amount o% e(ercise an the number o% re#etitions %rom e(ercise to e(ercise an training to the training I e(#laine in the section on %atigue #oint in part 2 of article series , an you can rea an try out as you gain e(#erience $ith +yo-re#s in the base version'

Brain Fitness in Athletic, An r. &ilsen coach +yo-re#s $hile I %ollo$ him $ith my $atch%ul eye ''' an tennis #layer #oc)et

Iet!s loo) at a #ractice session %rom beginning to en ' All J enotes these short rest brea)s $here you #ut the $eight u# an ta)e D-1D ee# breath be%ore continuing' ;ou $ill increase the $eights about D9 %rom $ee) to $ee)' +ore about the strain #rogression can be %oun in =art 6 ;ou $ill see that the number o% re#s in +yo-re#s series a%ter activation )it $ill also go o$n as the $eights get heavier %rom $ee) to $ee)' Cee) 1H 20-2D 20 #er%orme as 20-2D J D J D J D -D 1D-10 breathing #ause2 Cee) 2H 1D-20 1D #er%orme as 1D-20 J D J D J D 1D-10 breathing #ause2 Cee) 6H 12-1D 10 #er%orme as 12-1D J > J > J > J > 110 breathing #auses2 Cee) >H Q-12 1D constructe as Q-12 J 6 J 6 J 6 J 6 J 6 110-1D breath #ause2 Cee) DH Q-12 1D constructe as Q-12 J 6 J 6 J 6 J 6 J 6 110-1D breath #ause2 Cee) 0H 0-Q 10 #er%orme as 0-Q J 2 J 2 J 2 J 2 J 2 11D-20 breath #ause2 Cee) /H 0-Q 10 #er%orme as 0-Q J 2 J 2 J 2 J 2 J 2 11D-20 breath #ause2 Cee) 8H avlastningsu)e : eloa ing see the ne(t section' In certain muscle grou#s 1es#ecially the ones you $ant to #rioritize2 you can ta)e an e(tra e(ercise' @his can be run in a higher re#s range, 1D-20 or 12-1D 10 10 @a)e 2-D minute #ause bet$een the t$o e(ercises' ;ou can also run this same e(ercise as a ro# set, $here you %irst train the heaviest set, ta)e o%% 10-209 $eight an then a brie% #ause be%ore running a ne$ set' *o not o this on all muscle grou#s, choose either one or t$o, ma(imum three muscle grou#s you $ill #rioritize training %or each #hase' @hese are only e(am#les an gui elines, remember that7 As long as you are about the correct number o% re#etitions on the activation )it 1be%ore the J sign2, about the correct number o% re#s 1J1D or J102 in the +yo-re#s range, an increase the $eights %rom $ee) to $ee), so o it right'

Avlastnin'suke and hvileuke

&o$ $e have traine /-8 $ee)s $ith +yo-re#s, an many may %eel that they are tire $hile others still %eel that they have continue strength increases' Are you tire , you can no$ ta)e a $ee) $ith 10-209 lighter $eights CI@ABL@ +yo-re#s an "ust $or) out 2-6 common sets o% 0-Q re#s an longer rest brea)s in bet$een' ;ou can also cut o$n to "ust t$o training sessions this $ee), an e(#eriment $ith some other e(ercises i% you $ant' @his is calle eloa ing or avlastningsu)e : recovery $ee) on the &or$egian $ell' Bnce you have receive some training e(#erience you $ill soon %in out ho$ many $ee)s you can $or) uninterru#te until you nee such a avlastningsu)e, but it is better to ta)e avlastningsu)a B?FBF? you %eel you nee it, than a%ter you have met +r Call'

Ieave a motivas"onsu)e an have you gone on a iet, it is no$ time to eat more %oo 7 @here are also many a vantages to ta)ing a $ee) com#letely trenings%ri, an then a $ee) o% normal training $ithout +yo-re#s, an then start the ne$ training #hase' ,o t$o $ee)s eloa ing' @his is recommen e i% you have traine more than 0 consecutive months' ;ou can no$ choose $hether to e(ten the training #erio by continuing $here you le%t o%%, rising to >-0 re#s or start a ne$ training #hase again - this time on Q-12 or 12-1D re#s $eights' Along the $ay, have you ha better )no$le ge o% ho$ +yo-re#s $or)s an %eels in the muscles, you have ho#e%ully rea #art 2 an 6 o% article series both one an several times, an can no$ begin to %ine tune the amount o% e(ercise an the #rogress %rom $ee) to $ee)' Ae use the #rete(t o% being %orce to #ee to %le( your abs %or anyone $ho loo)e at

(!amples of trainin'
&o$ you get t$o #ro#ose training #rogram' @he %irst is a

)-day pro'ram
$hich - sur#rise, sur#rise - is more than 6 ays a $ee) - +on ay, Ce nes ay, Fri ay is #o#ular, an you $ill see that the layout is similar to D E D #rogram locate in another article' Femember that you shoul $or) out 2-6 common set o% s<uats, %rontby an &ay Ieg - Ieg =ress 1one leg $hen you train light $eights2, or s<uat Bench #ress or i#s %or the chest 1lean %or$ar , elbo$s slightly, o not stretch out com#letely on to#2 - see my article on the best e(ercises %or chest Fo$ing - sitting or ben ing %or$ar $ith a ro , cable, har $are, or manuals Bice#scurl A s 1seate or stan ing, #re%erably %or a year an a leg so you o not have to s#en so much $eight on the ro : machine2 &ay 2 *ea li%t ea li%t or straight ,houl er =ress $ith umbbells 1recommen that you sto# "ust above hea height an not e(ten %ully on to#2, Brge #ressure, an : or si ehev Chins or #ull o$n &arro$ bench #ress or i#s %or trice#s 1u##er bo y straight u#, elbo$s to your bo y, go hal%$ay o$n an stretch out on to#2 +age &ay 3 ea li%t, 1D re#s on the +yo-series on the chest, bac) an shoul ers, an 10 on the bice#s, trice#s an legs'

1*ecline2 Bench #ress or i#s %or chest For$ar Curve or seate ro$ing Bone - Butcomes Mariations or %rontby or s<uat Bice#scurl A s 1stan ing2

&-split
@he ne(t e(am#le #rogram runs over > ays' Aere I have selecte a 2-s#lit by the bo y an legs' I #lace the bice#s along $ith the bones, because they stan to be traine more %re<uently, an many have some e(tra motivation to #um# his arms be%ore climbing on the heavy leg e(ercises' B% course it!s o)ay to cut out armtrening 1guess none o% the guys $ill o it '''2 or ta)e it on *ay 1 an 6 together $ith the rest o% the bo y' &ay 1*ecline2 Bench #ress or i#s %or chest For$ar Curve or seate ro$ing ,houl er =ress $ith umbbells 1recommen that you sto# "ust above hea height an not e(ten %ully on to#2 an : or si ehev Chins or #ull o$n &arro$ bench #ress or J+-#ress:trice#s e(tensions &ay 2 Bice#scurl *ea li%t ea li%t or straight Butcome Mariations ettbeins or leg #ress A s - sitting +age &ay 3 ,houl er =ress $ith umbbells 1recommen that you sto# "ust above hea height an not e(ten %ully on to#2 an : or si ehev Chins or #ull o$n 1*ecline2 Bench #ress or i#s %or chest For$ar Curve or seate ro$ing &arro$ bench #ress or i#s %or trice#s &ay ' Bice#scurl ,<uat or %rontby IRrcurl A s - stan ing +age I ho#e that everyone un erstan s ho$ easy +yo-re#s really are an ho$ they can set it u# in a single a##lication' Ko bac) an rea #art 1, 2 an 6 again $hen you have more e(#erience

$ith +yo-re#s, $here you can %in tools that allo$ you to a "ust an %ine tune you even closer to the o#timal training #rogram' I guarantee startling an Brge A. Fagerli MyRevolution Coach Team ramatic results in the %uture7

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1. tips that ill 'ive you better results /012

12, +ay, 2010 Articles Brge Fagerli Comment

*o you feel that progress could be improved or that there is something missing+
I guarantee that you $ill %in the solution in this article ''' . (e sure to give your body the proper heating) +any go D minutes on the trea mill an stretch a bit be%ore they get starte ' Ce recommen that you use this time slightly more e%%ective than that' Fea the article on &ynamic *eating here ... 2. !ork out the base lift. It is %ar too many #eo#le "o)ing aroun $ith things li)e #ec ec) an cable bo( in the chest, )onsentras"onscurl %or the bice#s, the gynecologist chair insi e o% thighs, also calle 4goo girl, ba girl4 machine - an all sorts o% ass machines' Caste o% time7 &ee some #rogress an results are base li%t that a##ly, so learn these once an %or all' ,et u# your #rogram base on bench #ress, shoul er #ress, *i#s, Chins, ro$ing, ea li%t an s<uat' Athletes shoul also run the Blym#ic events "er)s an bum#s in i%%erent varieties' Cith these e(ercises activate many muscles at once, evelo#s coor ination, stabilization an %unctional strength, burn more calories, li%t heavier $eights - yes, you sim#ly have a better training e%%ect on much shorter time7 Isolation *rills an e(ercises are a su##ort $hen nee e , but they shall not constitute the basic structure o% the #rogram' 3. +ncrease your "eights regularly) A loa #rogression is %un amental i% you $ant to stimulate the muscles to get bigger an stronger' ;ou can vary the e(ercises an 4con%use4 the muscle as much as you $ant, there is nothing ha##ens unless the muscle is challenge $ith a heavier loa at regular intervals' Consi er the D9 increase in the $eights you li%t %rom $ee) to $ee), too) the D0)g to ay to try D2'D )g ne(t $ee)' *i you 100)g to ay you $ill ta)e 10D)g ne(t $ee)' *i you 20)g to ay you can try the 22'D )g in t$o $ee)s since it is o%ten not #ossible to increase to 21)g ne(t $ee)' B% course, this #rogress can not continue %orever, so $hen it sto#s it is time %or a so-calle relie% #erio - %or e(am#le a $ee) $ith lighter $eights an less training be%ore starting a ne$ #rogram $ith ne$ #rogress' e to

'. ,top torture body meltdo"n every time you are in training: It is not the coach most or har est to get results - it is the coach smartest ''' It is usually a $aste to co#y the #rogram to your great role mo el in %itness or bo ybuil ing ' @hese are #eo#le $ith genetic gi%ts that have s#ent years buil ing u# to the amount o% e(ercise' +any also use #harmaceutical #ro ucts that ma)e sure they get results almost in s#ite o% ho$ they e(ercise, not because o%7 Iearn to %in your o$n e(ercise tolerance, an although you can sometimes see the nee to $or) out a set to e(haustion because you %ollo$ a #rogram $ith a set #rogression or because you have a ba ay - it oes not mean that e(ercise to e(haustion to be something en in itsel%, rather the contrary' Femember that rest is im#ortant %or the bo y to be able to recover an buil muscle7 Fea the article on auto-regulation here ... %. #rain each muscle group more often) @here are even many $ho are o% the o#inion that you shoul only train each muscle grou# once a $ee)' @his is com#letely $rong' Base on $hat $e )no$ about ho$ a muscle res#on s to a stimulus, miss you both valuable training time an increases by $aiting so long' @he reason that this myth originate is #recisely because it $as common #ractice to e(haustion $ith all o% the high amount o% e(ercise as mentione in #aragra#h >, an the nervous system $as so overloa e that it too) u# to a $ee) or more to regain strength' Fecent stu ies sho$ that muscle only gro$s %or about 1-2 ays a%ter a $or)out, an is then rea y to be traine again' @hese are stu ies $ith both heavy $eights an many sets' @he more a vance here, the shorter the uration o% this training e%%ect, in %act, a stu y sho$e that only a%ter 10 hours, #rotein synthesis bac) to zero again' Both $eight li%ters, #o$erli%ters an millions o% active athletes in i%%erent s#orts all over the $orl train each muscle grou# several times a ay, so this $ith the training o% 60 sets o% bench #resses an bice#s on +on ay are com#letely out ate an not least, un#ro uctive7 Bur recommen ation is to train each muscle grou# at least every D' ag an u# to 2-6 times a $ee)' @here are several $ays to o this' ;ou can train hel)ro##s#rogram 2-6 times a $ee)' ;ou can $or) out the $ell-)no$n an highly e%%ective D E D s#lit' ;ou can also $or) out various 2-s#litter by training 6-> ays a $ee)' ,ee e(am#les in part ' of article series on -yo-reps here ... .. /at more / eat less) @his comes "ust e#en s on your target, but there are too many that #rovi e training to blame %or their lac) o% results' Just realize that i% the $eight is stationary an %at #ercentage is unchange , it is because you give your bo y "ust enough nutrients to maintain $hat it has, neither more nor less' I% you buil muscle an strength you nee to eat more %oo , no matter ho$ much you claim that you eat to ay7 @he bo y is not 1009 e%%ective on ho$ it bene%its #oun s, so a little %at, you must e(#ect to #ut on you too' I% you lose %at useless it is not ho$ $on er%ul the 4metho 4 you use no$ - you $ill not lose $eight an %at you +L,@ eat less calories ''' that is, o% course you can also increase the training volume an intensity so that you burn more calories #er ay, but thin) that hal% an hour on the trea mill only burns about 200-600)cal, $hich you can achieve by cutting 2-6,, oil : %at %rom the iet -

or a %e$ thin slices o% brea $ith butter an s$eaty cheese - or hal% a ,nic)ers 7 Fea more about li%estyle iet *ealth 0 1itness 2oncept ... 3. ,top over analy4ing) +any ten to thin) a little too high $hen they set u# a training #rogram' I% you lo$er the $eight %aster than 6 secon s, i% you t$ist your $rist this or that $hen you ta)e bice#scurl, i% you ta)e 6 sets or > sets - all that constitutes a very small i%%erence in the long run' Buil a basic %oun ation base e(ercises, li%ting heavy $eights %or long enough 1insert J re#s2 o%ten enough 1the number o% training ays #er $ee)2, getting the right %oo in #ro#er <uantities - only then can you begin to thin) about the little etails in or er to o#timize the #rogram' +any #eo#le "um# %rom one #rogram to another either in #ure %rustration at the lac) o% #rogress, or because they o not have the #atience to stic) to a #rogram %or more than a $ee) at a time' =atience an ability to %ollo$ a #lan %or a long time $ith minor a "ustments along the $ay in terms o% #rogress is the )ey' @a)e a BIK ste# bac) an loo) at the overall #icture, get the basics in #lace be%ore you hang u# on the etails' 8. 5se ,upplements) ;es, I )no$ that e(#erts an #ro%essors say that su##lements are not necessary because $e have $ithin us everything $e nee through a normal &or$egian iet' @he only #roblem is that to ay $e can not e%ine a 4normal &or$egian iet4 anymore'*o these e(#erts ever ta)en a loo) at sho##ing carts to #eo#le in the grocery storeG=eo#le resorte to a greater an greater egree o% sausages at the #etrol station an %rozen #izza in a busy li%e, an the tra itional brea %or brea)%ast %oo is actually not nearly enough #rotein to buil strength %or a #ro%it or #reserve muscle on a iet' =rotein su##lements an meal re#lacements can ramatically sim#li%y every ay, an $hen the basic iet is in #lace, there are some grants that $ill #rovi e "ust that little e(tra that $ill get you to the ne(t level in your training #lan' For #rotein su##lements an meal re#lacements, clic) ,ho# on the to# menu' $. Practice ,upport e6ercises) A lin) is only as strong as its $ea)est lin), there is something calle , an although the base #romises to #rovi e you $ith the largest increases may be there is su##ort muscles that o not <uite manage to )ee# u# $ith the #rogressresistant' Aere, s#eci%ic e(ercises %or the $ea) muscle grou#s that ma)e both the strength o% the main #romises increases, an to #revent amage in the longer term' Fotator muscles aroun the shoul er "oint can o%ten be $ea), $hich may be #erceive as clic)ing soun s an #ain in the shoul er' @he bo y!s o$n #o$erli%ting belt, ab ominal muscles an lo$er bac), shoul be strengthene through regular training' Bther su##ort e(ercise shoul be tailore to each in ivi ual base on nee s an circumstances' ... 7ead this article 8. 9ast - but not least: :ersatile training and diversity: It <uic)ly becomes monotonous to o e(actly the same ay in an ay out' &o matter ho$ e%%ective your #rogram is, some strategic changes here an there coul #rovi e ne$ motivation' Lse also #ursue leisure time outsi e - e(ercise %itness an other activities that $al)s in the $oo s, s$imming, ball s)ills, agility training, an much much more' Femember that you shoul have your bo y %or many years to come, so give the varie challenges, both to #rotect it an the mental health as#ects' Koo luc)7

,-rge .. /agerli My0evolution 1oach Team

Auto-ad3ustment for optimal increases in stren'th and muscle mass

00, A#ril, 2010 Articles Brge Fagerli 1D Comments

The classic fault of all those 2us3 who want too much too fast is to train too hard, too much, too hard, too o ten ... 0ight" I4m throwing stones in glass house and is one of them" so writing this article the perfect self-therapy for me.While I teach others from my mistakes" it4s an important reminder of what I myself need to do to maintain progress.
By being e(tremely conscious o% the #rinci#les o% auto-regulation, I have not only maintaine strength o% my com#etition iet until the Bslo Kran =ri(, but also I&CF?A,?* in strength $here it is almost inevitable that you lose strength in such a #rolonge calorie e%icit' A static #rogram oes not ta)e into account your in ivi ual recovery ca#acity, e(ercise tolerance or #rogress curve' ;ou can have the $orl !s most #er%ect #rogram $ith the best e(ercises an s#lit, but i% you o not ta)e into account the aily variation in stress levels an #er%ormance $ill almost inevitably slam into the $all over an over again' It is i%%icult %or many to realize that they can #rogress to not torture themselves to the ma( on each set o% each e(ercise, but it is only $hen you agree to much o% the time have to $or) on the sur#lus that you can receive regular #rogress' @he reason that #rograms $ith static #rogression an training volume as *ietmar, ,hei)o, D E D, D:6:1 $or)s so $ell is #recisely because they %orce you to train subma)simalt on large #arts o% the #rogram, an then ma( the last %e$ $ee)s' @he reason I o not thin) it is o#timal to %ollo$ such a #rogram is that you e(ercise some o% the time uring your ca#acity, #art o% the time "ust right, an #art o% the time o% your ca#acity @he mista)e many #eo#le ma)e is to believe that they AICA;, have to li%t heavier an heavier $eights, more re#s, more sets %or each $or)out - i% they o not get results'Ironically it is #recisely this min set that almost invariably lea s to stagnation' +uscle gro$th is not an on : o%% s$itch, there is a sli ing scale' Ii%te the 100)g D re#s last time, so $ill not QD)g > re#s su a enly give 09 #o$er, it #rovi es #erha#s Q0-QD9' *o you try to li%t 10D)g 0 times it can itional set a%ter the %irst sets %or a %e$ e(tra #ercentage training e%%ect, $hile the chance to o too much an en on a o$n$ar curve increases ramatically'Iight $eight training has its be so much that you overloa the bo y an en s at -209 an thus not at 10D9' ?ach

%unction by #rovi ing such stimulus to 809 instea o% 1009, but it gives nervous system an connective tissue a chance to recover, so you can train 1009 ne(t time' @here are o% course both sa%er an more #ro uctive to stay on the rising #ortion o% the curve most o% the time' Fesearch con%irms that it is not necessary to e(ercise until e(haustion in or er to get results' *o you stay "ust belo$ the #oint o% e(haustion, you $ill get into more sets an re#s at a heavier $eight, $hich com#ensates you %or not e(ercising the same 4har 4' It oes not e(clu e the use%ulness o% a once in a train until e(haustion, but it also re<uires that the amount o% e(ercise is limite ' =roblems arise $hen you have %atigue as an en in itsel%, at every training an running e(ercise a%ter e(ercise an set a%ter set so %ar #ast the #oint o% e(haustion $ith the hel# o% your training #artner that he : she gets more #um#s in the arms than you o' @he motto shoul beH *o "ust enough but not too much' *oing too much so you $ill not be able to o more ne(t time, it $ill actually be an a vantage to hol bac) $ith a light training instea ' I% you ma)e less than o#timal, you $ill still get a training e%%ect an coul increase again ne(t time' *o not hang u# on the 4#um#4 or 4contact4, it is irrelevant even i% it sub"ectively %eels goo ' *o not loo) at a light e(ercise li)e t$o ste#s %or$ar an t$o ste#s bac), loo) at it as t$o ste#s %or$ar an then ste# bac) to ta)e @IIFAF@ to $al) @AF?? ste#s ne(t time7 =lay as a team $ith your bo y, not $or)ing against it by )ic)ing it $hen it is alrea y o$n' B), that shoul be enough bustle $ith meta#hors, so %or those $ho have not yet un erstoo the #oint, there is har ly any ho#e any$ay ''' ?s#en 4Bos4 Aune has traine on the #rinci#les in this article, an $on every com#etition he has #artici#ate in7

Chat $e nee is a set o% rules that ma)e you e(ercise enough re#s $ith heavy enough $eights, but that automatically varies the egree o% stress, strain an amount o% e(ercise on every training ay so that you can create "ust enough stimulus' Mie$e over a $hole month, t$o months, si( months an one year tren $ill be u#$ar s - you get stronger an have increase muscle mass' At micro level, that is, %rom a $or)out to the ne(t, it must still be training $ith lighter $eights an %e$er sets : re#s' Ce call this auto-regulation, an let!s loo) at the metho s I use in my training #rograms to achieve such im#ressive results $ith my athletes'

4eavy trainin'
0 re#s, u# to 0-8 re#s'

ith RP( method

Fating o% =erceive ?%%ort 1F=?2 is sim#ly a sub"ective scale o% ho$ har you have to ta)e in or er to #romise' I am using the F=? metho in this conte(t, the heavier loa s in the range 1@he most relevant F=? %igures areH

F=? / - very e(#losive an at least 6 re#s in reserve, this can be use as a s#ee -training an res#ite : eloa trening F=? 8 - heavy but still <uite e(#losive, about 2 re#s in reserve F=? Q - no$ it!s very heavy, an $hen a re#lay is noticeably slo$er than the #revious one, you have a F=? Q ;ou coul o a re#, but not t$o re#s to' F=? 10 - your absolute ma( e%%ort an it!s "ust you manage to com#lete the last re#etition'I% you nee hel# to com#lete the #romise it counts not, then note this in your training history' F=? mo el F?SLIF?, that you are honest $ith yoursel% to avoi overtraining, because I have seen too many $ho claim stubbornly that they e(ercise F=? o% 8-Q, but $hen I get to see the #er%ormance is the last Fe##en usually so slo$ an lo$ e(#losive that I can guarantee they $oul have a re# to' ,o it $as an honest F=? 10!er, an not a Q!er' For those unable to $al) $ithout a $al)er %rom training $hile li%e #asses in the sho$, I recommen either a static #rogram $ith 1-2 sets o% D-8 re#s, then 1-2 light sets o% 10-1D re#s' Aere $e see a #er%ect e(am#le o% AI@ su##orters $ho claim that only one set is enough, so long as it is traine to total e(haustion' @hey o%ten come %rom hyvolum#rogrammer an as you #robably have guesse %rom my long stu y at the start here, so you can not combine a high amount o% e(ercise $ith high intensity an %atigue, then sto# it u# or you get in"ure 'AI@ is neither o#timal %or strength or muscle mass, but by %orcing #eo#le to train only one set, then you are a long $ay to the le%t o% this rising stimulus curve, the bo y gets a chance to recover, an strength increases that have been hi realize ' It is a %orm o% eloa : relie%' Lsing the auto-regulation is more e%%icient because you can customize the stimulation %rom ay to ay an neither o% the train or un er train' =rimarily you $ill $or) out bet$een F=? 8-Q, an you start to $or) your $ay #rogressively u# to to ay!s to# set - or the heaviest $eight you have the ca#acity to li%t right no$' ;ou shoul have a long enough brea) in each set that you can run the ne(t set o% e(#losive' At the start o% the series to the to# set $ill be enough $ith 60 secon s rest, $hen you a##roach the to# set is 1 minute an u# to 2-6 minutes recommen e ' Cith e(#erience you $ill )no$ $hen you are rea y to achieve the ma(imum on the ne(t set, $ithin reasonable time - you o not $ant to sit on $etter in 10 minutes either' @raining sessions $ill be <uic) an e%%icient' ;ou!ll start the e(ercise in about hal% o% the estimate state set $eight' @hen a bet$een 10209 $eight 1D-10)g u# to D0)g, 10-20)g u# to 100)g, etc'2 %rom set to set until it starts to become heavy' @he last sets be%ore #ea) set, increase by only D-109' Chen the state set is reache 1F=? 8-Q2, you can sto# here, but $e also $ant to get into a certain amount o% training in this area so I recommen to ta)e o%% some $eight an continue until you reach the ne(t #oint o% e(haustion' Ce call this a ro# sets an sets $ith a $eight loss #ercentage' Ao$ much $eight you ta)e $ill etermine ho$ high the amount o% e(ercise an e(tra stress can cause your muscles' en o% the accumulate %atigue can be

5 use t o types of drop sets:

@he %irst o#tion is seen ro# o% 10-209, but you limit yoursel% to only 1-2 sets %or to# set, running F?=, ma( o% the ro# set 1one2, an still is an a vantage to stay $ithin the F=? 8Q' @his combination #rovi es both heavy mechanical loa , an e(tra training volume by more metabolic training' @o maintain high %iber activation on the lighter set is the relatively short rest brea) bet$een sets an to# ro# sets, o% bet$een 60-00 secon s' It!s easier to illustrate $ith an e(am#le, let!s say your DF+ 1D re# ma(2 is 100)gH ;otation % reps < 7P/ 8-$= - 8% 00)g D re#s, rest 60sec /0)g D re#s, rest 60sec 80)g D re#s, F=? /, 1min brea) 8D)g D re#s, F=? 8, 1-2 min brea) 1you! sto# here i% you $oul li)e F=? /-82 Q0)g D re#s, F=? 8'D, 2min brea) QD)g D re#s, F=? Q so you sto# here - both 0 re#s QD)g an 100)g D re#s $oul F=? 102 About 1 minute #ause, an re uce $eight by 109 o% the ro# set 8D)g Q re#s, F=? Q 110-11 re#s $oul F=? 102 It shoul rarely be necessary to have more than >-0 sets until you reach the to# set, e#en ing on ho$ heavy you li%t' For guys li)e ?s#en Aune is on to# o% 600)g in the ea li%t, it may be o)ay to start right %rom the 00)g, an 100)g, 1>0)g an u# - ie multi#le sets both to warm up muscles and #oints" an to ensure that the techni<ue is there it shoul be' @he other $ay to o that is that +i)e @uchscherer!s F@, mo el, an %ocuses on a high training volume $ith heavy mechanical loa , both the e%%ective strength an muscle mass' I shoul use a lo$er #ercentage li)e 69, D9 or /9, an then I run several I&,?F@ until I $hen F=? Q again' @here are also longer rest intervals bet$een sets an state-o%- ro# set 1one2 %or better neural recovery' ;otation % reps < 7P/ 8-$= -%% 00)g D re#s /0)g D re#s 80)g D re#s, F=? 0-/, 1min brea) 8D)g D re#s, F=? /'D, 1min brea) Q0)g D re#s, F=? 8, 1-2min brea) QD)g D re#s, F=? Q, 2 min brea) - this $as the to# set &o$ the $eight is re uce by D9 an you are running multi#le sets to reach the F=? Q again' Q0)g D re#s, F=? 8, 1-2min brea) Q0)g D re#s, F=? 8'D 1you coul sto# here, but choose to try another set2, 2min brea) Q0)g D re#s, F=? Q 1an you sto# here2 ;ou $ill no$ see that by choosing -/9 $ill be running ro# sets o% lighter $eight an it $ill be higher training volume - but also higher stress' -69 An maybe only 1-2 sets %or to# set, an you limit the stress level'

&e(t time you can, %or e(am#le, run a #rogression o% 00-/0-80-Q0-Q2'D-Q/'D, but remember that the #oint is to let the auto-regulate itsel% $ith F=? mo el' ,to# at Q2'D)g %or e(am#le i% you are in ba sha#e the ay - or increase %urther to 100-102'D)g ays i% the %orm is goo ' ,o it is &B@ necessary to get caught u# in $hat you li%te last time, e(ce#t to estimate the $eights you li%t to ay on the $ay u# to to# set' @he $hole #oint is to the auto-regulate the heavy li%ting so you get stronger over time, not to loc) yoursel% into the min set that there is a %ailure i% you are unable to li%t more $eight every time' Femember $hat I sai about the training e%%ect is not an on : o%% s$itch but a sli ing scale, an that in the long run you $ill get much better #rogress o% $or) on the sur#lus an in relation to current recovery ca#ability' In the same $ay you en u# automatically at more re#s : sets o% ro# sets 1one2 i% you are in goo sha#e, an %e$er re#s : sets o% ro# sets 1one2 i% the ay!s %orm is lac)luster' Br cut it out com#letely i% it all "ust %eels heavy out' Come bac) rather stronger ne(t time' ,ets be%ore the state set can be regar e as a $arm, but $ith an e(#losive #er%ormance $ill enable the nervous system more an more %or each set' Chen the rest brea)s bet$een sets is suitably long an nervous system is o#timally activate , the ne(t set o% heavier $eight o%ten %eel +BF? e(#losive an ?A,I?F than the last' In #articular, you $ill %eel the ro#e no 2-6 is more e(#losive than the %irst in each set' ;ou shoul have a controlle but relatively ra#i eccentric #er%ormance, an then e(#lo e u# again as #o$er%ul as #ossible' @his oes not al$ays an %or all e(ercises, ea li%t shoul %or e(am#le have a signi%icant sto# on the %loor, as is the %loor #ressure' @here are a vantages to e(#loit the stretch re%le(, but there are also bene%its o% e(ercises $here you o not get the %ull stretch re%le(' ,<uat to bo( : crate can be use to train the correct techni<ue an e(#losivity in the s<uat For a combination o% strength an muscle mass can be traine in the range >-0 re#s all the $ay u# to 0-8 re#s, or run a #rogression %rom 0 re#s, D re#s, > re#s an then eloa : avlastningsu)e every >-8 $ee)s' For more strength-oriente training, you $or) your $ay o$n in the range 1-2 re#s, but a socalle volume #hase in the range >-0 re#s %or 6-> $ee)s %irst can still be recommen e ' In avlastningsu)a $e )ee# us at ease e(#losive set at F=? /-8 CI@ABL@ ro# sets, you sto# that is in the to# set o% 2-6 re#s in reserve 1about 8D)g in the e(am#le above2' Bnly easily #ass %or recovery an realization o% training e%%ect that can be 4hi %atigue' en4 by the accumulate

Myo-reps
+yo-re#s have alrea y integrate the #rinci#le o% auto-regulation via the e(haustion #oint, see #art 2 o% article series' @he i ea behin the +yo-re#s is to achieve ma(imum %iber activation by train near e(haustion in the %irst set - the so-calle activation )it - an then remain at this #oint $ith successive sets o% 2-D re#s $ith short brea)s in +yo-re#s range',o there is a

balance bet$een %atigue an e(#losive, e%%icient re#etitions at high %iber activation' ,ince $e achieve ma(imum %iber activation %rom the %irst re# $hen $e li%t heavier $eights in the range 1-0 re#s, it is %urther u# the re#s in the range o% 0-8 re#s o% 1D-2D re#s that +yo-re#s have their a vantages' An again - $hen I sai 4close to e(haustion4 is a lot o% #eo#le have ta)en this literally an thin to e(haustion 1F=? 102 on both the activation an set the series in +yo-re#s set' @hin) e(#losive, consi er the <uality o% each re#etition - thin) F=? 8-Q also on +yo-re#s' Both the training volume an loa auto-regulate by +yo-re#s' @he notation Q'12 ( 6 is Q-12 re#s on the activation )it, an then sets o% 6 re#s in +yo-re#s series until you reach an F=? Q again' Ioa =rogress han le by using the same $eight ne(t time i% you only manage nine re#s on the activation )it, an increase the $eight ne(t time i% you can o 12 re#s'+yo-re#s on the series a%ter the activation )it, the total number o% re#s auto-regulate ' @his allo$s you to #lay $ith on their o$n %rom $or)out to $or)out, because you can run 2( or >( instea o% 6( an achieve i%%erent e%%ects an amounts o% e(ercise by being closer or %arther a$ay %rom e(haustion on each set' Iet!s say you!re going to Q re#s an are close to e(haustion on the activation )it' @hen you can use %e$er re#s in +yo-re#s range, longer #auses, an thus bring in more total re#s' ,o instea o% Q 6 6 N 1D $ith D breathing #ause 1about 10 secon s2 you can run Q J2 J2 J2 J2 J2 N 1Q $ith 10 breathing #ause 120 secon s2' 3ristine Ceber using +yo-re#s, both to streamline their training time, an be &or$egian an &or ic Cham#ion in Bo y Fitness' B% course7 I!m not saying one is more correct than the other in any situation, as I sai earlier in the article may be bene%its o% $or)ing closer to the #oint o% e(haustion once in a $hile' @he a vantage o% +yo-re#s is #recisely that you automatically limit the amount o% e(ercise an stress can cause the system no matter ho$ you slice it u#' &e(t time you have become stronger, an at the same $eight can you maybe 12 re#s 6 6 6 N 21 re#s' Br 12 J2 J2 J2 J2 J2 J2 N 2> re#s' @raining volume auto-regulate %rom the ay!s %orm, you have a ba a goo ay you en the 12 J6 J6 J6 J6 J6' ay en s on Q 6 2 an on

Femember ho$ever at least 2-6 sets $arm-u# on the %irst e(ercise %or a muscle grou#, an at least 1-2 sets $arm-u# e(ercise at &o' 2 %or the same muscle grou#, an there is su%%icient sets o% 6-D re#s as a $armu# be%ore you go to $or) the $eight you to train on' In +yo-re#s I recommen to lo$er a bit more controlle than in the heavier $eights to ma(imize the e%%ect o% the eccentric #hase' Cith controlle I mean about 2-> secon s, o%ten $ith a shar# sto# in the bottom #osition o% a secon , $here you 4)no$4 a little stretch 1but &B to rela( the muscle2, an then li%t the e(#losive' Al$ays li%t e(#losively' In areas o% higher re#s 11D re#s J2 you shoul )ee# constant tension on the muscle $ithout loc)ing out on to# or resting in the bottom #osition' @his achieves higher %iber activation

through the so-calle o))lus"onse%%e)ten 1that obtaine arti%icially via blo try))smans"etter in the so-calle 3AA@,L stu ies2' Bn the lighter $eights that you shoul also )ee# the rest brea)s in +yo-re#s shorter range 16-D breaths or D-10 secon s2 an $or) closer to the #oint o% e(haustion 1D( or even u# to 10( i% you can2' @his #rovi es a greater egree o% metabolic e(haustion an is bene%icial $hen the $eights are so light that you have less stimulation o% the mechanical loa ' ;ou $ill loo) li)e Jamie ?ason, i% you train $ith +yo-re#s' ;ou get a $oman $ho loo)s li)e Jamie ?ason, i% you train $ith +yo-re#s' Cin-Cin' As I shall go into in a later article about the non-linear #erio ization 1 see studies in our forum here 2, there are a vantages to the various re#s areas that ma)es you $ant to get better overall e%%ect o% s$itching bet$een them in a #lanne $ay, than to only train easy or "ust train har an entire training #hase' But brie%ly summarize H 12-1D an 1D-20 > ( D ( gives rise #rimarily in energisubstrater an su##ly 1)a#illarisering, increase bloo volume, increase glycogen store2 through metabolic e(haustion, an com#ensates %or the lo$er mechanical loa $ith a higher total amount o% e(ercise' Q-12 6 ( higher mechanical loa balance $ith metabolic e(haustion 0-Q 2 ( higher mechanical stress an lo$ metabolic e(haustion' It is a vantageous to use longer rest brea)s in +yo-re#s series, $hich is then very similar to the F=? metho $ith ro# sets' I base training schemes #rimarily aroun the F=? metho an +yo-re#s, but have several tools I avail mysel% o% that is built on the same #rinci#les' @hese are metho s that are suitable %or e(ercises that may not be suitable as $ell %or +yo-re#s, such as ben ing %or$ar ro$ing, s<uat, ea li%t, bench #ress an umbbell 1you s#en a lot o% energy to get the umbbells into #osition %or each set2' Iet!s loo) at the t$o I use most'

6olume Trainin'
First $e have the classic volume training, $hich I use a notation such as >-0 sets 8 re#s or 6D sets 12 re#s, e#en ing on ho$ many e(ercises %or the same muscle grou#' Aere $e use the recommen ations %rom Cernbom!s meta-analysis that I mentione in part of article series on -yo-reps , re%erring us to the area 60-00 total re#s #er muscle grou# #er $or)out - %e$er re#s o% heavier $eights, more re#s at lighter $eights loo)e u# to 80-120 re#s i% you train in the 1D-2D re#s range' *o you have t$o e(ercises $ith the overla# on the same muscle grou#, s#lit it u# into 2-6 sets 8 re#s or 1-6 sets 12 re#s o% each e(ercise' Molume training is absolutely nothing ne$, it is an 4ol school4 metho to train an most bo ybuil ers train this $ay' Chen rea ing an article in FI?5 an +uscle+ag an see > sets o% 12 re#s o% each e(ercise, there are many $ho believe that all sets are traine to

e(haustion' +a( har core intensity e(#losion, yeah7 @hose $ho have seen in real li%e ho$ these buil ers coach, )no$s that it is not true - it is rather 4#um#ing4 $ith relatively light $eights in <uestion' &ot to mention that both the genetics, training, e(#erience an #harmaceutical assistance allo$s these elite buil ers get a$ay $ith 20 sets to train bice#s'It $ill not there%ore say that you $ill get the same results by co#ying them, rather the contrary' By stay $ithin the gui elines I #rovi e an auto-regulate, you $ill get %ar better results' ;ou shoul use the same $eight on all sets' In #ractice, %or e(am#le, run 12 re#s on a $eight you normally $oul have an absolute ma(imum set at about 1D-10 re#s' ;ou $ill only be close to e(haustion on the last set, an in contrast to the static s#eci%ications 6 sets o% 10 re#s or > sets 12 re#s a##lications, auto-regulate the amount o% e(ercise $e thus $ith ho$ many sets $e train' Chen I enter an area o% 2-> sets, you shoul only increase the $eight 1ne(t e(ercise2 i% you get all %our sets' Can you only use 2 sets o% the same $eight until you o 6 or > sets' As you can see it is a so-calle volume #rogression %rom $ee) to $ee), com#are $ith F=? mo el an +yo-re#s $here there is an intensity #rogression 1loa on to# han set or activating the set increases2, combine $ith a volume #rogression 1number o% re#s on the ro# sets or +yore#s range increases2'

#rop 7et
I also use ro# sets, $ith a notation such as 12 re#s -109 -109' Br 8 re#s -209 -209' I illustrate this $ith an e(am#leH First set is the ma( re#s' I% there are 11 or 16 re#s, even i% it is 12 re#s, oes not matter' @a)e 109 $eight, an it is o% course %ine to roun u# or o$n to the nearest available $eight' @hen D-1D ee# breathing #ause 110-60 secon s2, enough time to change $eights an catch your breath ,econ set is also ma(imum re#etitions' &e$ 109 re uction in $eight an a short breather' ,o the thir an %inal set o% ma( re#s again' &ote that $hen I say 4ma( re#etitions4 I still believe that there may be an a vantage to remain at F=? 8-Q, $ith F=? 10 1until e(haustion2 only once in a $hile' *ro# rate is )e#t $ithin the e%%ective range o% mechanical loa , so I $oul not recommen e , %or e(am#le, 1D re#s D09 -D09, then it is more en urance training than it is strength training' In the 12-1D re#s I use a 109 ro#, an it may loo) li)e thisH D0)g ( 12 re#s, >D)g ( 8 re#s, >0)g ( / re#s' In the 8-12 re#s I use u# to 209 ro#, an it may loo) li)e thisH 100)g ( 8 re#s, 80)g ( 8 re#s, 0D)g ( 11 re#s'

The pro'ram structure

Ao$ to set u# training s#lit is a $hole article in itsel%, but $e can start $ith an u##er bo y : leg-s#lit over 6-> training ays #er $ee), or a D E D s#lit' I recommen to stay $ithin a certain loa s an re#s area on the same or overla##ing muscle grou#s, an instea brea) it into heavy an light ays uring the $ee) or training #hase' Aeavy 6-re#s on the bench #ress e(ercise an light training #um# $ith 1D-20 re#s on #ec ec) might $or) too, but I thin) it!s more #ro uctive to ivi e it on se#arate ays' @o give an e(am#le o% a $or)out %or the u##er bo y can loo) li)e, $here you train all muscle grou#s o% the same strain rangesH Floor =ress 6 ( Q-12 =ec-*ec) %lo$n 1D to 20 D ( ,houl er #ress 6 ( Q-12 @rice#s isolation e(ercises 12 re#s -109 -109 =ulley $ith narro$ gri# Q'12 ( 6 ?narmsroing 6-D sets 10 re#s Bice#scurl 12 re#s -109 -109 Br an e(am#le $here you ivi e it u# in heavy F=?-training %or bac), an lighter +yo-re#s an ro# ettre #ro"ection %or chest, shoul ers an trice#sH Chins D re#s, F=? 8-Q, -D9 Bice#scurl 0 re#s, F=? 8-Q, -109 1only one ro# sets ma( re#s2 Incline bench $ith umbbells 6-D sets 8 re#s *i#s 6 ( Q-12 ,i ehev 12 re#s -109 -109 1In this s#lit move usually F=?-training on the ea li%t or Fomanian ea li%t to bone the ay, combine $ith minor leg #ress e(ercises or outcomes2' @here $as "ust enough baby oil le%t in the bottle to have ta)en this #icture

7ummary
I realize that I %in it har to be brie% because I $ant to get the most etail on each metho , but ho#e%ully you un erstan the most basic, an also got some use%ul tools that you can begin using imme iately to im#rove #rogress ' @ry a little ahea an %eel %ree to use our %orum or the comments belo$ to as) i% there is something you o not un erstan ' An %or you $ho thin) this $as "ust nonsenseH go %or a $al) in the %resh air, ta)e a tri# to #ursue leisure an #um# 20 sets bench #ress - the e<uivalent o% 20 sets bice#scurl %or your %rien $ho nee s to hel# you in every set - an came bac) an rea the article a %e$ months $hen you #ic) e(actly the same $eights as you o no$' Koo training7

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0ptimal muscle function - Part 1

By Brge A. Fagerli , 08.11.2007 Kudos | Facebook

/very muscle in your body should have the correct length / tension for you to be able to perform all e6ercises correctly= but also to make everyday movements smoothly and "ith functional strength.
What advantage do you have to lift 200kg in the deadlift, and then slam on a ack in!ury when you end it down to tie my shoelaces. "t may seem unnecessary and cum ersome to go through a whole se#uence of strange end and t$yvarianter, so most people skip over the slick to reach the %dessert% or the training session as soon as possi le. &ome arely other to tread a it on the e'ercise ike or !og on the treadmill for five minutes, which is etter than nothing, ut you can do so much more( )his picture illustrates one of the realities of life - as a a y, we have optimum mo ility and can easily perform a deep s#uat with perfect techni#ue. *s we get older we solidify more and more ecause of a sedentary life with my nose down in a ook or in front of the computer and )+ screen, or overload of repetitive movement patterns over time as a hairdresser, nurse, or craftsman. "n!ury prevention is something most people ,unfortunately- in all hindsight is not aware of efore they incur a serious in!ury himself, is one of the main reasons to spend more time on proper heating. *lthough prevention of in!ury is important, " can also promise significant improvements in oth techni#ue, posture, and even etter increases in muscle mass and strength. )herefore, refer to this as a part of the training session, for in addition to eing hot and sweaty, it will also hang out pain, tears and curses upon me and my entire family tree( "n this series " will therefore present some of the guidelines " have used with great success for oth myself and my athletes in recent months, and those who have heard of the renowned *merican coaches like .ric /ressey, Mike 0oyle, Mark +erstegen, /harlie 1rancis and many more who work with elite athletes at the international and 2lympic level will go recogni3e much of what you see here. We have previously written an e'cellent article on the su !ect called .fficient heating so you can look at this series as

an updated version that goes a little deeper into some of the methods. My recommended se#uence is4 5. Massage and self massage to reduce tension and spasms in the muscles 2. Mo ility e'ercises and stretching to restore or increase muscle length and range of motion 6. *ctivation .'ercises to %turn on% support and core muscles ,a dominal 7 lum ar8. 9ynamic heating to integrate movement patterns and get the temperature up to the main training :. ;rogressive heating and stress increase the working sets of e'ercise to train neural aning and perfection of techni#ue

Massage
Quality of muscle tissue has a tremendous impact on the results. * muscle will not actually hurt when you massage 7 s#uee3e it, then it must e working with( )he default is to try to push away the pain and spasms in the muscles, ut this may actually e counterproductive. )hink of muscle as a ru er and. )ie a knot in the knitting and pull oth ends of er and the knot will only ecome even tighter and harder. ;ulling too hard will reak knitted - usually !ust efore or after the knot and not in the knot.1irst priority is therefore to loosen this knot or spasm so you can stretch the ru ,muscle- pro lem-free. &uch spasms are referred to as myofascial trigger points, or trigger points and knowledge of these is part of the curriculum for oth chiropractors, massage therapists and naprapaths. "n short, these trigger points in oth the main muscles and supporting muscles to provide so-called referred pain to completely different places than where they are located. 9o you have pain in front of the shoulder can e trigger points in infraspinatus on the ack of the shoulder lade.

9o you have pain on the front of the knee may e a contri uting factor to trigger points in gluteus medius and pro lems with the ilioti iale and ,")0-4

;ain in lower ack may come from piriformis, a muscle that rotates the femur outward, and the is!asnerven passes directly through.

Massage in these areas may e screaming painful ut the pain often restores half a meter away from the point you massage( 1or a deeper understanding of trigger points can " recommend searching online, the ooks of )ravell and &imons, or a little less sophisticated and more practical ook y /laire 9avies called )he )rigger ;oint )herapy Work ook.

9o you have the opportunity to get sports 7 dypvevsmassas!e once a week at a good price, it is strongly recommended, ut if you have specific complaints should go to a specialist for an evaluation. " have personally good e'perience with naprapaths since they have a road understanding of oth the nervous system, !oints and muscles, ut will of course not trample any other professions on the toes, so that all therapists working with trigger points and dypvevsmassas!e as an integral part of the treatment can in general asis is recommended. * poor man's solution, ut which clearly can give good results once you've identified the pro lem areas are selfmassage with a pvc 7 foam roller, tennis all and a slightly smaller all that is harder. "t's smart to work their way gradually down to the smallest and hardest all, some areas may e so tender that they can not tolerate anything more than light massage, and a foam roller is forever enough it starts to loosen. &uchfoam 7 pvc-roll can e ordered from .ngland , ut if anyone knows of similar products for sale in <orway as shown in the link, we would like to re#uest y mail or forum. * common plastic pipe of 5m length dress with a ru er mat can do the same thing.

=ou lie on top of the roller 7 all or leaning against a wall for a massage. &tart with his feet. /onnective tissue is linked from muscle to muscle, so you will actually find that you will e softer in the ack of the thigh to massage trigger points in the soles( &it on the floor and then roll each calf muscle, and ack thighs, glutes, and finally ack muscles and neck. 2n the front you are working with the thigh muscles and hofte $yerne and chest muscles and shoulders - not roll on my stomach. >oll rhythmically ack and forth and hold painful points to the release, which may take up to one minute, efore moving on. "f you set aside an hour for this - or have previously received report of a specialist - you will find out which muscles to e working most with, the idea is thus to considerresults-oriented and not spend time on muscles that have ade#uate density and function. "t felt fast what you have to spend time - when you kaldsvetter and feel the tears pressing ehind the eyelids, you have found the right point( =ou can then work with these : minutes efore each workout, usually hamstrings, glutes and hofte $yere efore leg workout - chest, rotator muscles and lats 7 ack efore the upper ody workout. 9o you have great tension pays you to work with the relevant muscle several times a day the first week or two. When you notice ma!or improvements ,it may take a few days- it is enough to drop efore every workout. ?ere are some illustrative guides and video clips of how it's done4 ;hoto @uide pvc 7 foam roller +ideo clip rolling of the rear thigh +ideo clip rolling of the inside thigh +ideo clip rolling of the glutes +ideo clips of rolling ack When the muscle #uality is ensured and tears are rave field, we go over on mo ility and movement, and in the ne't

section we will look at various techni#ues to restore or increase muscle length and range of motion, so watch it( ,&aid with )om Mathisen dramatic narration at the end of each episode 0rothers +alley-. With comforting regards, Brge A. Fagerli