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Please Note: This program contains exercises that, depending on your physical condition, may be hazardous to your health. Consult with your health care professional before attempting these exercises. User assumes all risk for performing the exercises described in this eReport. Use of this course constitutes a covenant not to bring any Lawsuit or action for injury caused by performing exercises Illustrated in this course.
Step-5 Performance
The Jettison Technique is initiated by securing the latex power cable under the arches of your feet. Next, reach down and grasp the power cable stirrup handles and the barbell and/or dumbbell(s) simultaneously. Now its time to assume the get set position for the selected exercise. With total concentration, perform 8 smooth reps, with perfect motion and form. The full reps should take as much as 5 seconds each. Immediately after the completion of the final rep, Jettison (release or dump) either the barbell/dumbbell or the power cable and continue the exercise to momentary failure with the single remaining piece of equipment. The particular exercise protocol that I have just described is the pure version of the Jettison Technique that Ernest F. Cottrell introduced and popularized. Over the past two decades, the Jettison Technique has been expanded to include modified and experimental protocols of super-high intensity. Ill now outline the training regimen for each of these.
As you will notice in this program, instead of reducing by 30%* of the starting poundage, only 10%* of the starting weight is removed from the bar at a time, then repping to failure. This is one weight-drop. With absolutely no rest, continue removing 10%* of the starting weight from the bar (after doing the reps to failure) for two more weight-drops. This equals one triple weight-drop (4sets in 1) and constitutes one series of the selected exercise.
The starting weight of 30 lbs., for the Dumbbell Lateral Raises was determined by following the protocol explained earlier in Step 1. The starting weight of 125 lbs. For 10 reps in the Barbell Press Overhead is a calculated poundage based on 75 77 % of a current one-rep maximum effort of 165 lbs. The original concept of beginning with an isolation movement (and the 25% weight decreases*) followed by a compound movement and concluding with the self-same isolation movement was originated by my friend Steve J. Allgeyer a former national level competitive bodybuilder and personal trainer to many bodybuilding superstars.
The starting weight of 100 lbs. for the Barbell Press Overhead was determined by following the protocol explained in Step 1. The Lateral Raise starting weight of 40 lbs. is a calculated poundage, based on an estimated 75-77 % of a current one-rep maximum. This concludes the basic training protocol for the Pure, Modified and Experimental versions of the Jettison Technique. Each example of the training protocol represents one series. With regard to the actual number of series a person should perform, the following information will be helpful.
Generally, first start muscle growth will last approximately 3 to 4 weeks, then it will be time to change exercises for the muscle group or switch to a different muscle group. This is not a year-round, ongoing training protocol and should represent perhaps a 2-month block of training time per year. NOTE Always use the original starting poundage As the basis for computing each of the subsequent weight-drop poundages throughout each series.
A Final Comment
To obtain the latex power cable equipment mentioned in this eReport, I suggest that you log onto www.lifeline-usa.com. Stay flexed!
Start: Grasp a barbell with a narrow overhand grip on the bar, with about four to six inches between index fingers. Stand erect with the barbell and power cables. Bend at the knees slightly with the barbell hanging at arms length across your upper thighs. Round your shoulders forward at the beginning of the exercise. At all costs avoid a back-and-forth movement of your torso as you perform the upright rows. Finish: Slowly pull (moving the elbows outward to the sides) the barbell and power cable up along the front of your body until the bar touches the underside of your chin (pull just to the lower sternal pec for another variation). Look up at the ceiling and roll your shoulders backwards. The elbows, while in this top position, should always remain higher than the hands. Hold this top position for a brief pause to maximize peak contraction of the muscle. Lower back to starting point. This is a tough exercise if you are tight in the shoulder structure, so use discretion. Again, I remind you to follow Steps 4 and 5.
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Dumbbell Lateral Raise Start: Grasp two dumbbells and power cable stirrup handles with an overhand grip and stand erect with the dumbbells touching the sides of the thighs. The palms of the hands should be facing each other with the arms slightly bent at the elbow joint. Lean about 20 degrees forward from the waist. Finish: Raise the dumbbells/power cables upward from the sides (leading with the elbows) in a semi-circle fashion until they reach an imaginary line parallel to the floor. At this top position rotate the hands so that the front parts of the dumbbells are lower than the back parts of the bells. This slight rotation of the hands puts more stress on the lateral head of the delt, and this in turn results in more shoulder width. Lower the dumbbells/power cables down to the starting point and repeat for the desired number of reps (Steps 4 and 5). Overhead Barbell Extension Start: Grasp a barbell (and power cable stirrup handle) in the middle of its bar with an overhand grip of about 10 inches (or narrower) between the index fingers. Stand erect. With the elbows pointing as nearly vertical as possible (and without moving them), let the forearms slowly raise the barbell and power cable up to straight arms length overhead (forearms will be in line with upper arm). Try not to let the elbows turn outward. Finish: Return the weight and power cable along the same arc to the starting point (base of neck). Repeat for the desired number of reps (Steps 4 and 5). Barbell Curl Start: Reach down and grasp the bar and power cable stirrup handle with an underhand grip approximately shoulder-width apart. Stand erect so that the barbell rests across the upper thighs. Press the upper arms in against the side of the torso so that the elbows are locked above the hipbone. Finish: Inhale a deep breath of air and begin moving your forearms upward, curling the barbell in a semicircle from your thighs to your chin. As you curl the weight and attached power cable up, and beginning to exhale, flex your hands upward so that your hands precede the wrists. Slowly lower to the initial start position. Repeat for the desired number of reps (Step 4), following the protocol in Step 5.
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Start: Stand erect as in the barbell curl described previously, but hold the dumbbells and power cable down at the sides of your hips with your palms facing forward. While keeping the upper arms absolutely motionless, curl one dumbbell upward in a semicircular arc until it touches the frontal deltoid. Finish: Slowly lower the dumbbell and power cable back down to the starting point. Repeat this procedure in alternating fashion with each arm until Steps 4 and 5 are completed. Note: To accomplish the procedure for Step 2, you may opt to go with two dumbbells for the sake of convenience. ____________ Many more quality eReports and audiocassettes on bodybuilding and strength training will be published and produced in the near future. These eReports and audiocassettes will be filled with result-producing (almost secret) information. Be sure to watch for them at:
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