Warning Honestly, you don't have the balls to use the advanced training principles I'm about to outline in this article. This training method usually only works with elite, coached athletes — athletes forced into the gym and driven into the ground by a hard-driving international level coach.

Hypertrophy Training For The Ectomorph: Program Design And The 10-8-6-15 Program. This is the foundation course that all other courses in the Poliquin® Program Design Series will build from. Learning the principles of program design will help strength coaches and personal trainers write effective and safe training programs for their clients.

The training is brutal. Your body will scream. The psychological effect is agonizing. Your mind will rebel. You will want to quit. You will want to screw with the program to make it physically and mentally easier.

Very few of you will even attempt this type of training. Most people shouldn't even try it. It's not for them. It very likely isn't for you.

You can't handle it. In spite of all of the above, the editors of Testosterone have talked me into writing about this type of training. But you've been warned. That Which Does Not Kill Us. Pierre Roy, one of my earliest mentors in weightlifting methodology, once said that unless athletes start complaining of tendonitis, they're not training hard enough. They should train until they're literally depressed, then back off. In other words, if you're not making progress in the gym, smash yourself into the ground for two weeks — purposefully overtrain until you're mentally depressed and your body is about to shutdown — then take five days off.

When you come back into the gym, you'll hit new personal bests. Hypertrophy, for example, is an adaptation to a biological stress. If something doesn't kill you, then the more you put stress on it, the more it'll adapt. If the.22 caliber doesn't work, use a.50 caliber. This type of training can be manipulated to work for pure strength gains, to develop hypertrophy, or to correct a weak muscle group or body part. This is the type of program I'd do if someone told me I'd make an extra two million a year if I gained 15 pounds. (I'd just hire some psychopath to drag me to the gym and make me stick to it.) Planned Overtraining The idea of planned overtraining isn't new.

I didn't invent this; many have come to these same conclusions. Some have stumbled upon the idea by shear accident. I call it super-accumulation training. I've done it with the national speed skating team for years and they've won a record number of medals. Look at Hans Selye's model of the General Adaptation Syndrome.

The more you train an inroad, eventually, and provided you rest long enough, the higher the peak of supercompensation. You'll feel like the walking dead at first, then like the Incredible Hulk as you recover and begin training again. Many athletes have learned this lesson the hard way. 'Fatigue masks fitness' they say.

In other words, when run into the ground, you can't really see where an athlete's potential is. This is a mistake Olympic newbies make: they train more and more closer to the Games, then perform like shit in the Olympics. But then they take a week off and go to a World Cup and set a world record. Coaches and athletes eventually learned to train really hard until three weeks before the Olympics. A similar system has been used in Montreal for years: two weeks balls-to-the-walls, one week recovery.

It's the basis of the system used by many successful National Weightlifting Teams around the world. Can you benefit from this training style? Yes, if you can stick to it. Let's talk about why that's probably not going to happen. 'You have to be weak to be strong.' Ayurvedic Medicine Paradygm So the idea is simple: brutally train yourself into the ground for two weeks, take five days off, and come back to rebound and break your size and strength plateaus.

But here's the catch: during the two weeks of loading/forced overtraining, your goal is to lose strength. Then keep right on training! When people get weaker they stop. That's a mistake on this program. You have to go until you get much weaker. You must shoot for a drop of 20% in strength. So if the weight you use for a certain exercise is 100 pounds for sets of 8, then at the end of the two weeks you should have a hard time doing sets of 8 with 80 pounds. Insidious chapter 3 dual audio 720p worldfree4u.