optimum anabolics ( hyper-adaptive training )

[paraman]

Ik ben van plan dit shema te volgen. Omdat ik waarschijnlijk het ebook hier niet mag posten zal ik de basisprincipes posten.

wat vinden jullie ervan? iemand ervaring met deze manier van trainen ?

ben van plan op 1 juli hiermee te beginnen !


Optimum Anabolic Principle #1:
Integrate HYPER-ADAPTIVE CYCLES into your WORKOUT and DIET
programs for maximum growth WITHOUT plateaus!

Optimum Anabolic Principle #2:
NEVER target a specific body part more than ONCE PER WEEK!

Optimum Anabolic Principle #3:
Limit your workouts to 60 MINUTES or LESS…PERIOD!

Optimum Anabolic Principle #4:
SUPERSET exercises of OPPOSING muscle groups to take advantage of
ACTIVE RECOVERY periods!

Optimum Anabolic Principle #5:
SUPERSET a combination of ISOLATION and COMPOUND exercises
to “PRE-EXHAUST” large muscle groups!

Optimum Anabolic Principle #6:
ALWAYS select exercises with the HIGHEST levels of MIND –
CENTRAL NERVOUS SYSTEM – MUSCLE connection!

Optimum Anabolic Principle #7:
ALWAYS choose a weight that allows you to reach your target reps while
still maintaining SUPER-STRICT FORM and FULL RANGE OF MOTION!

Optimum Anabolic Principle #8:
Go for the “PUMP” by lifting 8 – 15 REPETITIONS per exercise!

Optimum Anabolic Principle #9:
During PROGRESSIVE LOAD periods, increase the number of SETS each
week and bring each set’s REPETITIONS to MUSCULAR FAILURE!

Optimum Anabolic Principle #10:
During HYPER-ADAPTIVE CYCLES, DECREASE the number
of SETS you perform and execute ONLY enough repetitions to go
2 - 3 REPS SHORT of MUSCULAR FAILURE!

Optimum Anabolic Principle #11:
Use an EXPLOSIVE 1 - 2 SECOND movement during the
CONCENTRIC phase of your repetitions!
Use a SLOW, DELIBERATE “4-COUNT” movement during the
ECCENTRIC phase of your repetitions!

Optimum Anabolic Principle #12:
Get at least 7-8 HOURS SLEEP each and every night!

Optimum Anabolic Principle #13:
Steadily DECREASE workout rest periods during your
PROGESSIVE LOAD PHASES!

Optimum Anabolic Principle #14:
Drastically INCREASE workout rest periods during
HYPER-ADAPTIVE CYCLES!

Optimum Anabolic Principle #15:
During your HIGH-PROTEIN diet periods, consume 1.14 GRAMS of
PROTEIN per POUND of LEAN bodyweight each day!

Optimum Anabolic Principle #16:
During your 3-WEEK PROTEIN-DEPRIVATION periods, consume only 30
GRAMS OF PROTEIN a day taken IMMEDIATELY after your workouts!

Optimum Anabolic Principle #17:
During your 3-WEEK HYPER-ADAPTIVE CYCLE DIET periods, consume
ONE EXTRA PROTEIN MEAL, of about 30 GRAMS protein, each day!

Optimum Anabolic Principle #18:
Ensure the BULK of the proteins in your diet consist of the
HIGHEST bio-available sources

Optimum Anabolic Principle #19:
Distribute your required nutrient intake over 5-6 SMALLER MEALS
throughout the day!

Optimum Anabolic Principle #20:
During your HIGH-PROTEIN DIET periods, take advantage of key growth
opportunities for protein intake and consume 25% of your required daily
protein needs IMMEDIATELY after your workout!

Optimum Anabolic Principle #21:
Drink 2-3 PROTEIN/MEAL REPLACEMENT SHAKES each day to help
you consume the calories and protein you’ll need for growth!

Optimum Anabolic Principle #22:
Eat LOW-GLYCEMIC CARBOHYDRATES throughout the day!

Optimum Anabolic Principle #23:
Eat/drink about 100 GRAMS of HIGH-GLYCEMIC CARBS
IMMEDIATELY (within 1 hour) after your workout!

Optimum Anabolic Principle #24:
Consume only “GOOD FATS” in your diet plan and eat/drink about
30 GRAMS IMMEDIATELY after your workout to elevate POSTWORKOUT
testosterone levels

Optimum Anabolic Principle #25:
Keep your body properly hydrated BEFORE, DURING,
and AFTER your workouts!
!

Klik om meer te lezen...

 

[TheRipper]

Veel te veel uitroeptekens om effectief te zijn.

Veel van die 'Optimum Anabolic Principles' zijn gewoon algemeen bekend, zoals slaap genoeg, drink genoeg, 5-6 kleine maaltijden, etc. Waarom doen ze er dan zo enthousiast over alsof ze het warm water hebben uitgevonden?

Andere zijn dan weer gewoon stupide.

Go for the pump!

yeah right.



Wel karma om zelf op zoek te gaan naar een 'professioneel' schema en niet gewoon zelf wat shit samen te smijten.

 

[paraman]

hij beweert dat je moet afwisselen

eerst 6 weken veel eiwitten en dan 3 weken weinig waardoor je meer testosteron en groeihormoon zou aanmaken

als je dan na die 9 weken weer meer eiwitten gaat eten, zal je lichaam het als een spons opnemen

de reden waarom je volgens hem elke spiergroep best 1 keer per week kan trainen wordt duidelijk mbv deze grafiek

 

[Raish]

ik d8 dat deze 7daagse cyclus maar 48 uur duurde