5% training

[kingcarlos]

this is the abstract of an email i received. looks interesting so would like to share with all of u



Zef Eisenberg
Editor, Science Publications Ltd.

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Build more muscle and strength with 'The 5% Solution'
==========================

The 5% System, devised by Muscle & Fitness science editor Jim
Stoppiani, is designed to help you gain both strength and size.
The 5% System is best used with basic compound exercises, such as
the bench press (flat, incline or decline as well as dumbbell
versions), squat, leg press, shoulder press (barbell or
dumbbell), seated row and pulldown. Stoppiani also suggests that
you perform no more than 2-3 exercises per muscle group and rest
for 5-7 days between workouts [e.g. Train the whole body over 3
days (Mon, Wed, Fri) and then again the week after].

Workout 1 - Week 1
Pick a weight that allows you to do four sets of six reps (but no
more than six) with 2-3 minutes of rest between sets. So, let's
say you can shoulder-press 100 pounds for four sets of six reps.

Workout 2 - Week 2
Increase the weight by 5% and reduce the reps by one per set.
You'd lift 105 pounds for four sets of five reps.

Workout 3 - Week 3
Increase the weight by 5% again (10% more than the original
weight) and decrease the reps by one per set. During this
session, you'd lift 110 pounds for four sets of four reps.

Workout 4 - Week 4
After your two "up" workouts, it's time for the "down." Reduce
the weight by approximately 5% and increase the reps by two per
set. So, in our example, you'd press 105 pounds for four sets of
six reps.

Workout 5 - Week 5
Again, bump up the weight by 5% and reduce reps to a total of
four sets of five, lifting 110 pounds.

Workout 6 - Week 6
Repeat the 5% increase and one-rep decrease, lifting 115 pounds
for four sets of four reps.

Workout 7 - Week 7
The final workout drops the weight by 5% and bumps up the reps by
two. This brings you to 110 pounds for four sets of six reps, or
10% more than you lifted just six workouts before.

Because your strength varies naturally, if you miss the rep
targets for one workout, don't repeat it. Instead, next time,
proceed with the planned 5% change in weight and aim for the
targeted number of reps.

"The reason it works is due to the two-steps-up/one-step-down
progression," Stoppiani explains. "Forcing your muscles to adapt
to heavier weight during the two step ups causes biochemical and
structural changes within the muscle fibres that increase both
strength and size."
Source: Muscle & Fitness (June 2005, page 140)

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CLA: The fat that burns fat
==========================

Although the name sounds a bit intimidating, you definitely want
to cosy up with this night-time fat-loss friend. CLA is a
naturally occurring group of derivatives of linoleic acid, one of
those healthy types of fat. Research indicates that CLA may offer
a number of health benefits, including enhanced immune function
as well as potential protection from cancer and heart disease.
With regard to bodybuilders, CLA stimulates muscle growth while
simultaneously promoting fat loss by decreasing the amount of
bodyfat stored in fat cells, raising metabolism and burning
blubber while you sleep. Nothing to it, right? One caveat: the
fat loss benefits you may get from CLA are noted only when it's
taken consistently for several months.
Source: Muscle & Fitness (July 2005, page 76)

Ed. Note: You can read more of the exciting research on CLA, fat
loss and muscle growth here:
http://www.mpbulletin.com/cla.php

==========================
Burn more calories without spending longer in the gym
==========================

Instead of doing an hour-and-a-half workout in the morning, try
doing 45 minutes in the morning and 45 minutes after work," says
Steve Zim, personal trainer and author of Hot Point Fitness. This
revs up your metabolic rate twice a day instead of once. During
the last half of a long training session, you may work out with
less intensity because of fatigue; by splitting your training,
you recover enough to burn more calories in your second 45-minute
installment.
Source: Muscle & Fitness (July 2005, page 82)

==========================
How to perform better if you're exercising in the heat
==========================

Researchers at the University of Sao Paulo in Brazil had 20
soccer players drink either a sports beverage every 15 minutes
during a 75-minute game or no fluids except for water during one
15-minute break. The group that drank the carb-laden beverage ran
more sprints during the first half of the game, and perhaps most
important, lost only 21/2 pounds of weight, while the other group
lost an average of 4 pounds.
Source: Muscle & Fitness (July 2005, page 22)

Ed. Note: If you plan to do any exercise outdoors this summer,
you need to make sure you drink enough fluid. Although water is
better than nothing, the ideal drink will contain quickly
digested carbohydrate (not fructose), a small amount of protein
(preferably from BCAA's) and minerals, such as potassium,
magnesium, sodium, and calcium. You can make up one of these
drinks yourself, using various ingredients found in health food
shops. Alternatively, Viper powder from Maximuscle contains
everything you need and also tastes good (it comes in 2 flavours)
http://www.maximuscle.com/viper

==========================
Does training with weights slow you down?
==========================

In the June 2005 issue of Muscle & Fitness, World champion
martial artist and movie actor Silvio Simac shatters the myth
that big muscles make you "slow."

"A lot of [martial artists] think big muscles will slow you
down," he says. "But look at sprinters - they are massive. Look
at gymnasts - they are big guys. Are they slow? If you are more
powerful your kicks are more powerful. It's like comparing a
3-litre car to a 1-litre car."

Silvac, who has worked alongside the likes of martial arts
superstar Jet Li, WWE star Rob van Dam and mainstream British
actor Bob Hoskins, uses a combination of plyometrics (which he
describes as bridging the gap between strength and speed) and
explosive training. "Because I train for speed and explosiveness
I lift the weight fast and lower it slowly," he says.

Simac, who regularly uses Promax, Creatamax 8000GL and HMB-1000
(all by Maximuscle) to maintain his incredible condition, won
four European Tae Kwon Do titles and eventually became World
champion in 1999 before retiring from the competitive side of
the sport to build a career on the silver screen.
Source: Muscle & Fitness (June 2005, page 110)

==========================
New MP Bulletin site
==========================

Why not check out my great NEW MP bulletin site. It's full of
interesting controversial articles that will help you avoid
wasting time on scams and silly training ideas. I split all the
articles into different sections, i.e. fat loss, muscle building,
supplements, etc... so it's easy for you to find what you're
looking for. Currently, access to the site is free. You can view
it here:
http://www.mpbulletin.com

[Kane Fan]

sounds liek cycling

[kingcarlos]

typical strength routine to me. a bit like 5x5.