Gary Reinl

Gary Reinl

It is generally believed that maximum muscular growth is achieved by using weight training machines and adhering to the following.

Exercises: Do eight to twelve exercises that involve as much muscle as possible. Ideally, begin with your largest muscles and work towards your smallest.

Resistance Level: Select an amount of resistance that is equal to 75% of the amount of resistance that you can correctly lift and lower once … but, not twice (the 75% rule).

It is noteworthy to mention that, during some exercise movements, variable resistance is required to maintain the 75% rule — a leg press is a good example. In this particular exercise, the amount of resistance needed often varies by as much as 140% — if 50 lbs. of resistance is needed in the weakest position, approximately 120 lbs. of resistance is needed in the strongest position.

Thus, if the resistance remains at the level appropriate for the weakest position, it is less than optimal in all others.

Repetitions: Try to do between eight to twelve repetitions during each exercise. However, if you are able to continue past the twelfth repetition, do so. Your goal is to cause muscle fatigue not reach a predetermined number.

Double-Progression System: To continue providing an optimal stimulus, use the double- progression system (increase the number of repetitions to twelve and then increase the resistance by approximately five percent) until you do not want to stimulate additional muscular growth.

Sets: Do one to three sets of each exercise. It is important to know that more is not necessarily better … in fact; a significant amount of research suggests that a single set of each exercise is as effective as multiple sets.

Speed-of-Movement: It is important to remember that you must, at all times, lift and lower the resistance in a slow and controlled manner. Any other method significantly reduces the opportunity for success.

Range-of-Motion: Always maintain a pain-free range-of-motion. That said; try to involve as much functional movement as possible. In the end, you will usually get the most benefit by lifting and lowering the resistance through a full range-of-motion.

Rest

It is generally accepted that an optimal result is achieved at the end of the recovery and growth process (usually between 48 to 96 hours). Thus, any effort to re-stimulate prior to the completion of this process is counterproductive. In fact, too much stimulus will actually limit your success!

Documentation

A personal success journal is an interesting and easy way to keep accurate detailed records. If it is properly designed it will help you define your goals, keep track of the details, and measure your progress.

jopurnalFor best results, define your goals, keep track of the details and measure your progress … every day!

At the end of each year, store your Journal in a safe, convenient location and refer to it whenever you feel the need.

Remember, it contains your personal health and fitness plan and your actual results. You created it to help you use up your excess fat. It is a one-of-a-kind guide book that you should refer to over and over again.

Nourishment

To optimally respond to a stimulus for growth, muscles need a comprehensive assortment of nutrients … especially protein. In fact, it is advisable to consume about 10 grams of protein within one hour after your exercise session.

Also, there is new evidence that, as you grow older, you need to eat more protein each day because your body loses its ability to absorb protein as efficiently as it did when you were younger.

A good rule to follow for protein intake is a ten percent increase every decade after the age of 40.

Use more fat while you sleep

It’s true! ! After approximately ten weeks of muscle-building exercise, your resting metabolism will increase by about seven percent. Meaning, you will use, on average (at rest), about 105 extra calories each day.

When you combine the extra calories that you will use from your increased resting metabolism with the ones that you will use as a direct result of your resistance exercise program, your weekly use will increase by almost 1400 calories.

At that rate, you are well on your way to using up all of your excess fat. By the way, if you’re counting, that’s more than 20 pounds of fat loss every year.

Furthermore, due to your increased physical strength, it is likely that you will become more active, which … in turn, will further increase your daily caloric use.

By Gary Reinl and Wayne Westcott

Sponsored by Willow Valley Communities

 

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