Bodybuilding Training Principles
NOW EXPERIENCE "THE AGONY AND THE ECSTACY OF SERIOUS TRAINING" WITH QUALITY & VERSATILITY OVER QUANTITY TO CREATE ONGOING STIMULATION OVERLOAD AND MUSCLE CONFUSION, BY NOT ALLOWING THE MUSCLE AND NEUROMUSCULAR STSTEM TO ADAPT IS THE GOLDEN PRINCIPLE within this system of training.
YOU WILL BE REQUIRED TO TRAIN HIGHLY INTENSIVELY - and generally, quality rather than quantity, for ultimate muscle confusion and overload stimulation of the targeted muscle is the aim. To develop mitochondria-endurance however, volume blood feeder training is then required for full expansion of the metabolic/neuromuscular and vascular pathways.
The harder you train and force your MINDSET through workout barriers, THE LESS TIME YOU NEED TO TRAIN.
Utilizing any one of these training principles: -
- USE MIND-MUSCLE-SEE strategy
- DON'T JUST REP WITHOUT FEELING, AND ALSO SEEING THE MUSCLE REACTION.
- DO THIS ON EACH AND EVERY REP and preferably also, from every part of even the very first rep.
- Ensure your muscle receives extreme isolation stress through this mind-muscle link, by employing STRICT, highly effective leverage positions for YOU.
- Do this EVEN with compound exercises - visualize the principal target muscle in your mind and work with this focused concentration.
- ONLY WHEN it is NOT POSSIBLE to perform in STRICT STYLE are you then allowed to minimally relax to DRIVE OUT those very last few cheat -and - forced "reps- to-torture."
- Taking the muscle tissue stimulation deep into the belly and down-to the-bone.
- Remember! ONLY on those last few reps, are you allowed to 'cheat-out' otherwise you are simply CHEATING YOURSELF.
BEGINNER/STARTER TRAINER LEVEL
AT this early stage, coax your muscles gently and then, gradually increase the degree of difficulty. DO NOT OVER TRAIN!
FIRST, BUILD A SOUND TRAINING FOUNDATION TO YOUR BODY AND THEN, DELIBERATELY INCREASE THE MIND-MUSCLE CONNECTION. ONLY THEN, INCREASE POUNDAGE. YOU MUST THINK ABOUT AND DEEPLY VISUALIZE THE BODYPART YOU ARE TRAINING TO ACHIEVE MAXIMUM GROWTH RODUCTIVITY.
- Use one or possibly two of these principles per body part per workout to avoid over training
Work up the intensity slowly: Then, you can in due course, workout very, very hard
- BUT the more INTENSIVE - the BRIEFER your training time).
-Roughly in order of intensity progression-
TO ADD BODY-MASS, IT IS ESSENTIAL TO INCREASE NUTRITIONAL INTAKE RELATIVE TO YOUR INDIVIDUAL REQUIREMENTS FOR YOUR CURRENT BODYBUILDING LEARNING-CURVE.
DO NOT miss out on your regular water intake, as this is VITAL. (Please also see other sections: Nutrition; Body Know-how, etc).
PROGRESSIVE OVERLOAD PRINCIPLE: The basis of working any muscle to achieve growth (hypertrophy) is making it work harder than ever before by increasing stress resistance progressively. THE BIG SECRET IS: ALWAYS taking your muscle A FRACTION BEYOND its outer-limits BUT in the minimal duration! This produces optimal results in the quickest time:
ISOLATION PRINCIPLE: If you want to maximally build a muscle or shape it, you must separate or "isolate" it from the other muscles as much as possible, whilst AVOIDING ANY MOMENTUM (WHICH IS NOT EVEN IN THE OMSO TRAINING VOCABULARY!).
MUSCLE CONFUSION PRINCIPLE: One of the tenets of progressive bodybuilding is never allowing the body to adjust to a stress resistance through becoming accustomed to a particular exercise or routine, If you continually confuse your muscles by adapting your training accordingly, they never have an opportunity to adjust to a particular style of training, and will have no option but to grow *. OMSO system of training guarantees an optimal response. * (Always dependent on a quality nutritional diet and certain supplementation).
STATIC CONTRACTION DON'T-COUNT-REPS PRINCIPLE: Decide which for you is the most difficult part of a rep in a particular exercise, then proceed to hold that particular position with as much stress resistance as you possibly can for at least 60 sec's - graduating until you can statically hold the position for 75 seconds. ONLY then increase stress resistance intensity to enable you to then fail at 60 seconds.
ON NO ACCOUNT LET OFF BEFORE YOUR MUSCLE IS WELL AND TRULY EXHAUSTED - with OMSO this is a matter of course!
BEGINNERS: ONLY one set.
ADVANCED: 4-6 (in all cases this applies to the COMPLETE workout for a body part plus 1 conventional exercise with an all-out set)..
.. NO MORE! And if you have "executed" (being the operative word) this properly, your labored muscle at the end of the workout should be "screaming" in protest! NOW - RELAX & GROW!
STATIC CONTRACTION INCHING "UP-AND-DOWN STAGE-REP PRINCIPLE: As above Principle but even more gutsy demanding! Hold the static contraction in 5 second phases per inch of movement without rest or any form of "lock-out" from near top-to-bottom of exercise movement: EVEN one perfectly, constantly controlled, complete up-and down rep is good. Anything more - you're well on your way to the foundation of creating a godly bod. With OMSO, it's more user-friendly but even more demanding!
PLEASE REMEMBER; the more you get out of the rep/set, the less time you should spend on your overall workout. Once a muscle is "optimally" stimulated NO MORE punishment is required (with the exception of muscle-flushing* - see separately - No need to think about it with OMSO as it's also simultaneously force-pumping fresh oxygenated blood into the exhausted muscle).
FOR NOVICE/STARTER BODYBUILDERS Creating an efficient foundation through developing strong neuromuscular and vascular pathways is of PRIMARY IMPORTANCE. Without this foundation, a muscle will NOT have the required resources to adequately feed on quality nutrition to enable it to GROW! BUT WITH THIS, a bodybuilder is able to reach FULL potential FASTER. This is one of the PRIMARY reasons for YOUR SUCCESS or FAILURE!
These Stage Reps and occasional Static Contraction Reps do major "growing" things to your mind as well as your body as you are forced to MUSCLE-FOCUS! Building a strong brain- to- muscle (NEUROTRANSMITTER*) affinity and creating a more efficient neuromuscular pathway circuit is essential for maximal results. OF COURSE, THE OMSO STIMULATION system not only forces this to happen but with consistent training, there is a very significant augmentation.
PRIORITY PRINCIPLE: If you have a particularly lagging body part, or wish to develop a muscle group for a particular sport, train this when your energy and motivation is at its peak. Utilizing one or more of the Bodybuilding Principles you'll make real progress and soon bring it up to par - and above, well above if you train properly ! With OMSO, even train the same bodypart every hour throughout the day - and then rest to grow!
PYRAMIDING PRINCIPLE: Muscle fiber grows by contracting against strong resistance - gradually build up the intensity until you are optimizing stimulation overload. Then all it takes is just a little bit extra every time - Or just train with user-friendly OMSO.
SPLIT SYSTEM PRINCIPLE: Divide your body into "Training Sections" and only concentrate on one or two body-parts per workout, or if this is not possible, lower body parts one workout, with your next workout concentrating on the upper body muscles. This will allow more intensity and greater recuperation time and that's the ONLY time you GROW!
FLUSHING PRINCIPLE*: The more blood you can induce into a specific muscle and keep it there, the more you are likely to produce growth. Don't generally "wander train" from body part to different body part. Instead work an area in one go! And really flush it with growth producing, nutrient-packed blood. Occasionally workout 'kindly' to refresh tortured muscle!
THERE IS NO SHAME IN TAKING A FEW DAYS OFF NOW AND AGAIN. WHAT SIZE YOU TEMPORARILY LOSE, WILL BE MORE THAN REGAINED, PLUS A LITTLE XTRA-SIZE OVER THE NEXT FEW WORKOUTS.
YOU MAY HOWEVER be surprised at how much you GROW during this time.
SUPERSET PRINCIPLE: The exception to the above is Super-setting: here you remain within the same general area of the body, even though you are working opposing muscle groups; triceps, biceps et al, back-to-back with little or no rest. You are therefore still retaining the blood flushing within the same generalized area. Do not generally "wander" from upper body to lower body. Again, an opportunity for 'kinder, light-ish- weight' super-pumping workout!
COMPOUND SUPERSETS PRINCIPLE: A superset with compound exercises for the same body part without ANY rest to super-pump your muscles (two back-to-back different biceps triceps exercises etc.) REPEAT without any rest. SIMPLE with OMSO - Excellent for neurotransmitter pathway recruitment activation!
HOLISTIC TRAINING PRINCIPLE: Differing parts of your muscle cell house proteins and energy systems, that respond differently to levels of exercise. AEROBIC (Mitochondria) respond to moderate/light endurance-type training; ANAEROBIC (Myofibrils) respond to high to very high (weight) stress resistance loads. ALL MUSCLES contain a (varying) permutation of both types. OMSO & INTELLIGENT OPTIMAL BODYBUILDING DEMANDS EXPERIMENTATION.
CYCLE TRAINING PRINCIPLE: To develop a fully muscled body you should vary your training from hyper-intensity mass training (for white fiber fast-twitch ) to moderate to light (quality -endurance-training) (for red fiber slow twitch). By so doing you will provide variety and keep progressing. Each muscle or even a part of a muscle is made up of a combination of these fibers. AT WHATEVER BODYBUILDING STAGE YOU ARE, CONTINUALLY EXPERIMENT!
PERIODISATION TRAINING PRINCIPLE: Nobody can train indefinitely at super-intensity levels without burning out. The muscle recovers relatively quickly (sometimes within 4 hours!) but the Central Nervous System and the Peripheral Nervous System require substantial recuperation to avoid over-training, as they take a real beating!: To allow for this (even with OMSO's vastly superior recuperation and recovery ability) periodise your training from: high intensity to moderate intensity and even occasionally to: low intensity endurance/flushing high reps ..To 100 reps but still mind-muscle reps + for result-quality training and, also providing a 'breather-bonus for growth.'
ISO-TENSION TRAINING PRINCIPLE: Muscle control training maintaining constant tension within the muscle at all times, by "flexing -hard" both during the exercise and at the end of it. Builds separation and creates a more efficient neuromuscular pathway. IT'S SO EASY WITH OMSO - It won't allow anything less than constant (peak) tension when YOU require this!
TRI-SETS PRINCIPLE: Three different exercises for the same muscle group in quick succession, preferably with NO REST! Just pump and make that lazy muscle fiber really work!
GIANT SETS PRINCIPLE: A "torturous" giant set series of 4-6 exercises for the same muscle group with little or NO REST. Usually done on a STRONGER MUSCLE AREA to enable a weaker muscle to be (later) forced to work to exhaustion with little or no help from the stronger muscle area. OMSO allows unique Spot-bombing muscle- targeting for 'lazy' areas.
PRE-EXHAUSTION PRINCIPLE: With OMSO: pre-training the same muscle area you intend to immediately train when you get to the gym. Temporarily taking the muscle to a state of failure with OMSO and then forcing the seriously weakened muscle to work again in the gym against intensive weight resistance, but probably ½ to 2/3rds of your normal poundage; sometimes even less on a previously well-tortured muscle! (OMSO: PRE-EXHAUST/POST-FLUSHING - enforces pre-emptive muscle fiber breakdown / super flushes for faster recovery).
REST-PAUSE PRINCIPLE: With OMSO you CAN do optimal resistance on every set. But with weight training, if you're working with heavy or very-heavy weights and you temporarily fail, rest 30-40 seconds and then do a few more reps; full/half/quarter - and repeat
. Until you're truly "busted!" In this phase, keep going until temporary failure takes over - then, flush-pump!
GENERAL PRINCIPLES: ALWAYS REMEMBER: -
DURING REST & RECUPERATION IS THE ONLY TIME YOUR MUSCLES GROW. THEY DO NOT BUILD WHILST TRAINING: NEVER BE AFRAID TO TAKE A WELL DESERVED LAYOFF EVERY NOW AND AGAIN. SOMETIMES EVEN A NON-TRAINING WEEK WILL WORK WONDERS - You will SOON REGAIN anything you may have lost - and ORE PROBABLY THAN NOT< YOU WILL GROW FASTER. Your body will be re-charged for the many battles that lie ahead to win the muscle war. Whatever present level you are as a bodybuilder, if you are really genuinely serious at realizing your full development potential, it MUST become a natural part of your life to practice positive auto-suggestion techniques and take occasional layoffs to allow you body to RECHARGE.
To a greater or lesser degree, inculcate this into your being. It will help you positively progress as a successful bodybuilder, as well as proving an invaluable aid in other areas of achieving your life success goals.
- . As a bodybuilder, you're 50% there NOW!
POSE AND FLEX EACH MUSCLE UNTIL YOUR MUSCLE DISPLAY TECHNIQUES ARE AUTOMATIC.
- IF YOU'RE "TAKING A BREATHER" BETWEEN SET OR EXERCISES, WHY NOT USE IT TO FULL EFFECT AND PRACTICE THIS SQUEEZE-TENSION-FLEX SHOW-MUSCLE. STUFF.
IT ALSO DEVELOPS MIND MUSCLE COORDINATION VIA THE BIO-PLYOMETRIC PRINCIPLE: -
- IT IS ALWAYS BENEFICIAL TO PRE-PROGRAMME YOUR MUSCLE CONTRACTION by applying bio-plyometrics (or gradual stretching) before the set (and where feasible, during it, but only possible with OMSO). This initiates a more positive contractile response from the muscle to further stimulate intensity:
IF YOU APPLY THIS PRINCIPLE WITH OMSO TRAINING: BY ALWAYS UNDERTAKING EXTREME STRETCHING WHERE APPROPRIATE EVEN THOUGH THE MUSCLE & NERVE IS UNDER CONTINUAL HYPER INTENSITY CONTRACTION BOMBARDMENT, A UNIQUE, ALMOST "UNREAL RESPONSE" WILL BE PROVIDED BY THE CHEMICAL-BIO-PHYSIOLOGICAL PROCESSES OF YOUR BODY - AND OVER A PERIOD OF TIME
..YOUR BODY WILL POWER INTO A HIGHER GROWTH GEAR! IT HAS TO, TO SURVIVE!!!
ALL HIGH INTENSITY ("WILL-HIT") TRAINING TECHNIQUES DEMAND YOU'RE "SUPERHUMAN-ALL" of both mindset and physical exertion - There can be no half-measures.
YOU MUST condition your entire being to accept any amount of discomfort to achieve your goal: -
- Muscle at this level is and must be torture-hell personified.
- You MUST accept that while you are training you are NOT mortal but existing on another plane of hyper-intensity:
- YOUR bodybuilder/muscle persona MUST DOMINATE EVERY SITUATION AT THIS TIME.
- RESULT-DRIVEN-OBSESSION IS MANDATORY: VISUALIZE, FOCUS, BELIEVE SUCCESS WILL BE YOURS
- Continually practice this until your sub-conscious programs this into you mind, your body, your entire being
- MAKE IT SO"
...SUCCESS IS YOURS! IN BODYBUILDING AND WITH THIS INDOMITABLE SPIRIT GUIDING YOU, IN YOUR GENERAL LIFE TOO!
- BE DETERMINED TO DEVELOP INTO A SUPER-EFFICIENT MUSCLE PRODUCING MACHINE.
- TRAIN PROPERLY, EAT PROPERLY, REST SENSIBLY AND LEAD A DISCIPLINED AND SENSIBLE BODYBUILDER'S LIFESTYLE!
- YOU WILL THEN SURPRISE EVEN YOURSELF WUTH THE TRANSFORMATION OF MIND, BODY AND YOUR POSITIVE OUTLOOK ON LIFE.
- YOU WILL BECOME SUCCESS RESULT DRIVEN
- POSITIVE THINGS WILL START TO OCCUR IN YOUR LIFE
- YOU WILL LITERALLY ATTRACT THE POSITIVE IN ALL THINGS
- WHILST DETERRING ANY NEGATIVE THOUGHTS OR HAPPENINGS
- IN FACT ANYTHING, NEGATIVE MUST BE - WILL BE 'TURNED ON ITS HEAD' AND USED TO PROPEL YOU FORWARD TO SUCCESS.
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is intended to be used for educational purposes only. The statements made
have not been evaluated by the Food and Drug Administration (U.S.). These
products are not intended to diagnose, treat, cure or prevent any condition
or disease. Please consult with your own physician or health care practitioner
regarding any suggestions and recommendations made.