Puissance = Force X Vitesse

The set/rep bible, by Chad Waterbury

2008-08-16T11:09:00.001-07:00

The Set/Rep Bible
How to use the "24-50 principle" to achieve your goals!
by Chad Waterbury

This Internet is a dichotomous sumbitch. On one hand, Internet information sharing has enabled us to read loads of articles pertaining to training and muscle growth. On the other hand, less credible advice accumulates into a sea of confusion. It even confuses me, and this is my profession!

The problem is, how do you know what info is credible? Specifically, what models are used to determine a prescribed set/rep range for any given goal? Scads of parameter variations have been prescribed over the years. Most trainees blindly accept these parameters based solely on creative writing skills and underhanded marketing schemes.

To address this issue, I’m here to provide some useful, simple guidelines to design your own program. As such, it’s time to quantify certain parameters that I’ve found most efficacious.

The 24-50 Principle was born when I figured out that certain minimal and maximal set/rep volumes are necessary for various structural and neural effects. Indeed, based on the intended goal, I’ve devised certain key set/rep volume ranges during each microcycle.

Even though "assisted" individuals can withstand more volume and intensity (more of the former than the latter), it’s not always necessary or desirable. As such, both natural and assisted trainees can reap the benefits of this information. With the simple application of the 24-50 Principle you’ll be able to:

1) Determine which set/rep range is ideal for your goals.

2) Ascertain why a certain program isn’t inducing the intended effect.

3) Possess an unlimited amount of variables to constantly manipulate your program design.

We’ve all heard the blind notions that certain parameters are best for strength, hypertrophy (size gains), and fat loss. While it’s certainly true that specific parameters are well-suited to an intended goal, it must be understood that these parameters are often pulled out of thin air. I get inundated with questions from confused trainees and coaches regarding specific parameters for maximal strength, hypertrophy, and fat loss programs. But I don’t condemn any of them for their confusion since parameters can vary immensely from expert to expert.

I’ve found that a sufficient set/rep volume will determine whether an athlete: increases maximal strength with hypertrophy, increases hypertrophy without a regard for maximal strength, or provides a sufficient stimulus to maintain muscle mass during fat loss. I’ve outlined three primary goals that most trainees seek in accordance with the parameters that I’ve found most effective for the intended effect.

1. Maximal Strength with Hypertrophy

The dogma of maximal strength training assumes that heavy-load, low-rep training will cause minimal, if any, muscle growth. This notion has occurred since those who greatly increase their loading oftentimes greatly reduce their volume. In other words, they perform low reps with heavy weights. Why? I blame traditional Western linear periodization schemes that mandate lower volumes with higher loads.

Anyone who's been around the iron game for an appreciable amount of time knows that linear periodization has turned out to be a lesson in futility. So let’s assume that such reasoning is insufficient. Therefore, if we simply "think outside the box" and manipulate maximal strength parameters, we can up the volume.

Why increase volume? Because once you reach a certain set/rep volume threshold, hypertrophy will occur. If you seek maximal strength and hypertrophy, follow these guidelines:

Table 1

The 24-50 Principle as it Applies to Maximal Strength with Hypertrophy
Goal	Set/Rep Volume	Loading	Rest Between Sets	Sessions per Week per Muscle Group
Maximal Strength w/Hypertrophy	24-36	80-90% of 1RM	70-180 seconds	2-4

Table 1 depicts the parameters I’ve found to be necessary and sufficient to induce maximal strength gains with hypertrophy. Oftentimes, trainees will only perform 3 x 3 or 5 x 3 during periods of maximal strength training. Obviously such parameters fall short of the minimal threshold required for hypertrophy.

Arnold was big and strong!

Simply increasing your 3 x 3 to 8 x 3 will provide an immediate hypertrophy effect. A minimal load of 80% of 1RM is required to recruit high-threshold motor units, while 90% of 1RM appears to push the upper end of possible loading. Why? Because loads greater than 90% of 1RM often prove to be too taxing when striving for a set/rep volume of at least 24.

Parameters such as 8 x 3, 10 x 3, 12 x 3, 7 x 4, 8 x 4, 9 x 4, etc. all work extremely well to increase maximal strength and hypertrophy.

2. Hypertrophy Without an Emphasis on Maximal Strength

Sometimes we just want to get big and we don’t give a horse’s ass how strong we are. If that's you, then this section has you covered!

But remember, merely seeking hypertrophy in a given phase of training can also benefit those who seek maximal strength. Indeed, increasing hypertrophy can help with maximal strength efforts since an accumulation of myosin and actin proteins will allow for greater force production in subsequent cycles.

Hypertrophy targeted training parameters probably vary more than any other intended goal. HIT trainees merely perform one set to failure that usually consist of 12 reps or so. Therefore, a 1 x 12 volume would equate to a limp-wristed, pansy-assed set/rep volume of 12 — that’s anything but sufficient for hypertrophy.

On the other hand, 10 x 10 schemes are often employed in pursuit of greater hypertrophy. This would equate to a set/rep volume of 100. The problem? Other than the fact that the set/rep volume is out of my ideal range, the necessary loading wouldn't be ideal for hypertrophy.

In order to successfully perform such a high volume, a load of ~60% of 1RM must be employed. I’ve found such a load to be inefficacious for hypertrophy training due to the fact that smaller motor units that possess suboptimal growth potential are primarily taxed.

So, if you seek hypertrophy, aim for the following:

Table 2

The 24-50 Principle as it Applies to Hypertrophy
Goal	Set/Rep Volume	Loading	Rest Between Sets	Sessions per Week per Muscle Group
Hypertrophy	36-50	70-80% of 1RM	60-120 seconds	2-4

All of the variables in Table 2 go together like soft breasts and hard asses. If you seek hypertrophy, the stimulus for growth must be sufficient without overindulgence. A minimum set/rep volume of 36 is required for hypertrophy, but such volume must be concurrently matched with proper load selection.

Larry Scott knew a thing or two about hypertrophy.

As you approach a load of 80% of 1RM, I’ve found that a volume of 36 is close to ideal for most trainees. Also, as loads are decreased, volume must be increased to induce hypertrophy. But any volume greater than 50 won't allow you to utilize a load of at least 70% of 1RM without inducing excessive structural and neural stress.

Parameters such as 6 x 6, 4 x 12, 5 x 10, etc. provide a powerful hypertrophy effect with the prescribed loads.

3. Fat Loss

Trainees who seek fat loss must provide a delicate balance of intensity and volume. If the intensity is too low, muscle mass won't be maintained (or possibly even increased). If the volume is too high, excessive structural damage will often occur and recovery will take longer than an obese geriatric running the Boston marathon.

In addition, if you seek fat loss then you must follow an eating plan that forces your body into a deficit energy state. Such a state is stressful in itself, so weight-training parameters must adequately address this shortcoming. As such, the following parameters have proven ideal for those who seek to maintain muscle mass without inducing excessive structural, neural, and hormonal stress:

Table 3

The 24-50 Principle as it Applies to Fat Loss
Goal	Set/Rep Volume	Loading	Rest Between Sets	Sessions per Week per Muscle Group
Fat Loss	24-36	70-80% of 1RM	60-90 seconds	2-3

The parameters in Table 3 are ideal to provide a sufficient stimulus when you seek fat loss. These guidelines are tightly regulated since it’s very difficult to maintain a volume greater than 24-36 with 70-80% of 1RM during fat loss phases.

Frank Columbu shredded.

Whenever they try to push the envelope of volume or intensity above these numbers, trainees quickly become unmotivated (a sign of CNS stress) and overly sore (a sign of excessive structural stress). As such, both volume and intensity must be tightly maintained while the rest periods are decreased a little in order to provide a slightly larger cardiovascular stimulus.

Parameters such as 4 x 6, 4 x 8, 5 x 5, 5 x 6, etc. all work well to maintain (or increase) mass during hypocaloric eating phases.

Study and re-study these parameters when you devise your next training phase. Whether your goal is strength and size, just size, or fat loss, all of the info is provided for you.

Be sure to constantly rotate your parameters throughout the week. In other words, don’t perform the same parameters for two consecutive workouts. Don’t be afraid to get creative, but stick to the recommended ranges. If you do, you’ll be well on your way to the physique you desire.

As a bonus, you’ll be able to spend more time on the beach instead of searching through the Internet black hole of misinformation!

magic 10 x 3

2008-08-12T12:12:00.000-07:00

overhead squat 90 lbs
deadlift 135lbs
rowing 135lbs
d.b. press chest 50lbs

15 min 30,30 sur velo stationaire
30 max en danseuse,30 molo
+5 min. cool down.

Le retour au champion

2008-08-12T06:41:00.000-07:00

LUNDI LE 12 AOUT 2008 3 heures de sommeille appret une fin de semaine de nuit.

J avais oublier le sentiment de confrèrerie des gars du champion que Je n ai jamais reussi a trouver ailleur. À l instant ou j ai mis les pieds dans le gym de boxe le plus old school de Montréal passer la vielle porte en bois bleu qui ne ferme plus à moitié et que j ai senti l odeur de la sueur a laquelle on devient habituer et qui fini par nous manquer,J ai entendu mon nom.....Simon,Denis Doug ect... tous mon saluer. Je me suis senti toute suite chez nous,home sweet home.C est la que toutes c est heure passer a me faire cogner dessus et a faire du shadow boxing dans ma cuisine, a prendre des notes dans mon ptit calpin, a discuter des heures a Mathieu au telephone pour avoir la chance d etre asser bon pour renter dans la gang ,oui c est la que toutes mes efforts on été récompensés.Pour moi et plusieurs autres la boxe n est plus a savoir qui gagne ou perd, c est un moyen de communiquer de se dire plein de choses sans vraiment se le dire ....c`t une autre affaire comme dirais Mathieu.¨Warriors code. Hein Math!!¨ c est tout.Alors comme m as dit Doug maintenant que tu as payer tu n a plus le droit de t en aller ailleur c est fini tu reste avec nous mon CHUM.........
Et c est reparti le nez va me faire mal souvent hihihihihi!!!!

2008-08-09T11:49:00.001-07:00

Modern Day Progressions
by Chad Waterbury

Next Page | Pages 1 2

Progress requires change.

That statement can be applied to business, life, or in this case: training. I think we all instinctively understand this axiom. Many people, however, mistakenly believe that the statement holds true in reverse: change leads to progress. That's why they're always buying the latest diet book, supplement, or ab-lounger-thingy.

Of course, we know that simply changing what you're doing won't necessarily lead to progress, but it certainly can if done correctly.

You must constantly force your body to do what it's not used to doing. Anything less than a laser-like focus on progression plans will hold your transformation on pause. In my book, Muscle Revolution, I outline five different progression methods. What you use, and when you use it, depends on your goal.

For fat loss I favor the rest progression; for strength the load progression is great (of course); and for hypertrophy I increase the volume by adding sets, reps, or weight. And, as I explain in the book, you can mix and match progression plans depending on your goals.

I'm going to outline two progression plans that you've probably never tried, but have proven effective time and again with my clients. Incorporate these progressions into your training plan and you'll rekindle the flame that fuels your gains.

Movies and Muscle

I'm a movie lover by nature. Almost any genre of film can tickle my fancy, so I've seen more than my fair share. It's been said that all movies can be categorized under one of three themes:

1.Good versus evil
2.Coming of age
3.Underdog story

If it's not 100% true, it's pretty damn close. (I'm not sure where Problem Child 2 fits on the list but I hope someone was fired over that train wreck.) Well, progression plans can be simplified into three main categories, too:

1.Do more work in the same amount of time
2.Do the same amount of work in less time
3.Do more work in less time

I favor the first two progression plans because the third option is akin to burning the proverbial candle at both ends. However, there's a time and a place for everything.

1) Rest-Pause Progression

I haven't written much about rest-pause training, but it's one of my favorite strength and muscle building methods. In essence, rest-pause training (excuse the redundant nomenclature) consists of briefly resting on the order of 5-15 seconds between reps.

The appeal of this method is clear: you can lift more weight. For instance, you might not be able to pull five deadlifts with 495 pounds, but the task might become viable if you're allowed 15 seconds to rest between each rep. The science is simple:

The first energy system that comes into play is the primary energy system that's used while lifting weights: the ATP-PC system. It maintains muscle contractions for 10-15 seconds, or put another way: the shortcoming of this system is that it runs out after 10-15 seconds of all-out effort.

If you ever wondered why you can't squat 90% of your one-repetition maximum (1RM) for 20 repetitions, start blaming the ATP-PC system because it's largely responsible.

The good news, however, is the ATP-PC system starts recovering as soon as the contractions cease. It usually takes a few minutes for this system to fully recover, but a fair portion is replenished in approximately 10 seconds. Obviously, the longer the rest period, the greater the recovery.

To use this progression you'll start a cycle with the maximum load you could lift for five reps while resting 15 seconds between each rep. For many lifters, this will be at, or slightly below, 90% of your 1RM. Perform 1-5 sets of five reps – fewer sets if strength is your goal; more sets if size is important.

I'll warn ya: 5x5 with 90% of your 1RM is very taxing so don't use it for more than one lift per workout.

Now for the progression: you'll simply shave one second off each mini-rest period for 10 sessions. Keep in mind that one-second progressions can be tricky, so don't fret if you end up shaving two seconds off. What matters is that you progress from 15 seconds rest to 5 seconds rest over the course of 10 workouts. Perform two workouts per week so it takes you 5 weeks to finish the progression plan.

Since this is a demanding progression, I suggest you limit it to one exercise that's performed at the beginning of your workouts. Use a less demanding progression for the other exercises.

Let's say your deadlift could use some help, and you could stand to add some muscle to your posterior chain. Here's a program that will do it:

MONDAY

1A) Deadlift for 5 reps with 15 seconds rest between each rep
Rest 60 seconds

1B) Chin-up for 5 reps
Rest 60 seconds

1C) Dip for 5 reps
Rest 60 seconds and repeat 1A) through 1C) four more times

THURSDAY

1A) Deadlift for 5 reps with 14 seconds rest between each rep
Rest 60 seconds

1B) Standing cable row for 8 reps
Rest 60 seconds

1C) Standing dumbbell shoulder press for 8 reps
Rest 60 seconds and repeat 1A) through 1C) four more times

Continue with this cycle for four more weeks by decreasing the rest-pause deadlift training by one second. After finishing the 10-workout cycle, take at least two weeks off from training the deadlift. Once you return to normal deadlift training, you'll be amazed at your newfound strength.

2) The S-15 Progression

I designed the S-15 Progression for my fighters, but it's also great for anyone who needs to build more speed strength. It's also an effective method with kettlebells, or any other resistance tool that might be a little heavy, or a little light, for an athlete. Here's how it works.

Take a load that's around 50-70% of your 1RM and perform as many top-speed reps as possible for 15 seconds. Keep track of how many reps you finished. Then, beat that number by at least one rep in the following training session. This is a versatile way to build speed and strength. Why is it versatile? Let me explain.

I came up the S-15 progression out of sheer necessity. In Los Angeles, or on the road, I frequently train groups of fighters – fighters who possess a myriad of strength levels. Since I often don't have the time, space, or equipment to calculate the perfect load for a couple dozen fighters at once, I have them perform as many reps as possible with say, a kettlebell, for 15 seconds. The number of reps are documented and then the fighter simply beats that number the next time. This is a variation I use based on Staley's EDT system.

This is an excellent progression because it's not too taxing on the nervous system and joints. In other words, you don't need to use heavy weights and you don't need to constantly add load to the bar. Just crank out an extra rep or two more than you did the time before.

And if you're wondering why I use 15 seconds as my cut-off, it's because that's the limit for maximum motor unit recruitment. However, you can certainly use 30, 45, 60 seconds, or any other time that fits the person's need. Also, this method works best with lighter loads. If you use a load that's too heavy you're not going to be able to add a rep or two to each subsequent workout.

Here's a sample plan based on three total body workouts each week:

MONDAY
Load: 50% of 1RM
Reps: as many as possible within 15 seconds

1A) Bent over barbell row with palms up
Rest 45 seconds

1B) Push-up
Rest 45 seconds

1C) Romanian deadlift
Rest 45 seconds

1D) Low box jumps
Rest 45 seconds and repeat 5 more times

WEDNESDAY
Load: 60% of 1RM

1A) Wide-grip pull-up or pulldown
Rest 45 seconds

1B) Standing dumbbell shoulder press
Rest 45 seconds

1C) Back squat
Rest 45 seconds

1D) Hanging knee raise
Rest 45 seconds and repeat 5 more times

FRIDAY
Load: 70% of 1RM

1A) Standing cable row
Rest 60 seconds

1B) Clap push-up
Rest 60 seconds

1C) Sumo deadlift
Rest 60 seconds

1D) Ab wheel
Rest 60 seconds and repeat 4 more times

Final Words

Back in the days of old, lifters had one choice when it came to progressions: add more weight to the bar. Short of that, no one really had the mind's eye to devise progression plans that would add size and strength. Put these modern progressions to use and watch your lifts and shirtsleeves grow!

back to the pro gym

2008-08-08T10:26:00.000-07:00

magic 10 x 3

overhead squats 85 lbs
glute ham raise bw
chin ups bw
dips bw

15 min cardio tapis roulant 30,30
30sec.sprint 30 sec.jogging.

warrior kind of training

2008-08-05T19:08:00.000-07:00

steve maxwell un guerrier de 54 ans qui se bat toujours.....inspirant

Barbell concentration curl

2008-08-05T18:11:00.000-07:00

Barbell Concentration Curl

You normally see this exercise done with a single dumbbell, but here's an effective variation using a bar.

Hold the bar in a close grip, with elbows wide. As you bring the weight up, force your elbows out even mfSourceore by pushing against your knees. Try it!

animal training mardi 5 aout

2008-08-05T18:06:00.000-07:00

10 push ups
5 metres de crawling walk
10 sit ups ol`school
5 metres crab walk
10 pull ups
5 metres crawling walk
10 lunges
5 metres crab walk
10 superman
5 metres crawling walk
25 metres spints retour a la case depart

Yanick

Soaring Through Soreness

2008-08-05T17:36:00.000-07:00

Soaring Through Soreness
by Chad Waterbury

Should you train through soreness or wait until you're no longer sore before you train that muscle group again? In order to accurately answer this question I must first quantify soreness. Here's how I do it:

Level I Soreness — This is the type of soreness that's only felt/realized if the given muscle group is maximally contracted. In other words, you don't feel the soreness unless you flex hard. Level I soreness should always be worked through. At this stage of soreness, supercompensation will occur.

Level II Soreness — This is the type of soreness that's felt all the time. In other words, if any flexion induces feelings of soreness, you're experiencing Level II. This type of soreness can be worked through, but only for one or two workouts. If it doesn't subside with your given program split, then allow for an extra day of rest between workouts.

Note: For some of my clients who spend their days protecting our country and sleeping with loaded Glocks, it's important to train the muscles to work through a state of Level II soreness. If you're merely trying to get big and strong, refer to my previous recommendation.

Level III Soreness — If you're often heard screaming and cursing while brushing your teeth, opening your car door, or just moving through everyday life, you have Level III soreness. This type of soreness causes pain sensations even when your clothes are rubbing against the muscle!

This type of soreness should never be worked through unless it's an extremely light, high repetition, active recovery exercise. In fact, active recovery is a must at this point. Just remember what you did to cause this type of soreness and don't do it again!

So to recap, subsequent strength training workouts should be performed as follows with regard to soreness of the given muscle group:

Level I — Always
Level II — Sometimes
Level III — Never

Simple enough

Source: T-Nation

Animal training, mardi le 5 août 2008

2008-08-05T17:29:00.000-07:00

1 minute à forte intensité / 30 secondes de récupération

1- Corde à danser
2- Burpees
3- monter/descendre les marches
4- monter/descendre les marches de reculons, à 4 pattes (ours)
5- squat jump sur surface surélevée (environ 50cm)
6- push up en descendant et remontant une marche
7- snaps groupés
8- chenille
9- sprint dans une pente
10- mini-split jump sur une marche

***Répéter ce circuit 3 fois.

2008-08-05T17:27:00.000-07:00

One-Knee Forward Roll
by Christian Thibaudeau

The objective of this ab wheel drill is simple: to extend your body forward until it's parallel to the ground. However, to make this drill effective you must:

a) Keep the abdominals contracted/flexed during the entire movement: Contract the ab muscles as hard as you can (maximum static action) and focus on keeping this maximum contraction during the execution of the entire movement.

b) When you roll yourself back up, you must do so with the abs, not the arms: Really focus on flexing your abs super hard to initiate the "roll-back." If your arms or back are tired after the set, you're not doing it properly.

c) Only go as low as you can while maintaining a flat back: Flexing your abs forcefully at the start of the movement will flatten your lordosis (lower back curve) somewhat. You must maintain that flattened position during the entire movement. When you feel that your lower back is "sinking/curving," it means that you've gone too low for your capacities.

Now, in this more advanced one-knee version, simply lift one leg off the ground.

Source: T-nation

10 x 3 for fat lost, by Chad Waterbury

2008-08-04T16:02:00.000-07:00

10 x 3 For Fat Lost
by Chad Waterbury

My name seems to be synonymous with the 10 x 3 training method. In fact, when I first ran into John Berardi at a Piggly Wiggly in Shreveport, he said, "Hey, aren't you that 10 x 3 guy?" I carefully placed the jumbo-sized container of Ben & Jerry's Phish Food back into the freezer and replied with a nod.

Believe it or not, I did invent the 10 x 3 training parameters. I also invented the steam engine, the light bulb, Post-it notes, twist ties, nipple tassels, and the Internet.

Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training method, but I believe I helped make it more popular. Indeed, it's one of the most effective set of parameters I've ever used, and the percentage of my clients who respond well to it is higher than any other method I prescribe.

What's so damn special about doing ten sets of three reps anyway? Honestly, I don't know, but the loading/volume combination seems to hit a "sweet spot" with most lifters. Whether the effectiveness is due to the sets, reps, loading, or rest periods is beyond what I'm willing to figure out, but it works — hella good.

Oftentimes, when an advanced trainee hires me to add muscle, I'll start him on the 10 x 3 system by using compound exercises and medium-duration rest periods. His eating plan would consist of slightly above maintenance calories and the frequency of training would be 2-3 times per week, per body part.

Surprisingly, it wasn't until last year that I started experimenting with 10 x 3 for fat loss. Although I'd been using the system for over five years, I always avoided 10 x 3 with my clients who wanted to drop to single digit body fat. Why?

First off, trainees often get very sore when they embark on the 10 x 3 method. This soreness is usually due to them performing a set/rep volume that's larger than they're accustomed to with about 80% of 1RM (one rep max). After all, most trainees equate larger loads with lower volumes (3 x 3, 5 x 3, etc.).

Second, I often prescribed a load that caused my clients to be at or near failure during the last rep of the last set. This loading prescription often induced considerable fatigue accumulation (not bad for hypertrophy, but not good during dieting phases).

Third, I usually prescribed a progression that consisted of a 2-3% load increase with each subsequent workout. Anyone who's been on a fat loss eating plan knows how difficult it is to gain maximal strength while in such a deprived state.

Finally, I figured the combination of loading, frequency, and fatigue accumulation was excessive for anyone trying to lose fat. Nevertheless, I decided to address the 10 x 3 and fat loss issue. So, I pulled out the ol' thinking cap and went to the drawing board to find a solution.

Basically, I was looking for an effective "middle ground" that would take advantage of the highly effective 10 x 3 system, while managing the fatigue factor since hypo-maintenance eating plans impede performance and recovery. What I discovered was incredible, but it took some work.

The first issue I needed to address was loading. Even though a load of 80-85% of 1RM was great for hypertrophy, it needed to be adjusted during periods of restricted calories. I knew I needed to keep the load as high as possible to preserve maximal strength, but I didn't want to push the intensity level too high. Therefore, I discovered that a loading of 75% of 1RM, or a 10 repetition maximum was ideal.

Second, the cardiovascular demand of the workout needed to be enhanced. Yes, I know, weight-training doesn't burn many calories, but that doesn't mean that steps shouldn't be taken to increase caloric expenditure. As such, I shortened the rest periods from 70-90 seconds to 30-45 seconds.

Third, a frequency of three sessions per week, per muscle group, was excessive for a fat loss plan. Sure, I could've decreased the loading and increased the rest periods to offset fatigue, but such steps would have altered the true magic of 10 x 3. So, I opted to decrease the frequency of training each body part to twice each week.

Finally, I knew a loading progression of 2-3% per workout wouldn't work. It was too much for any dieting trainee to handle. During the periods I experimented with such loading progressions, the trainee only lasted about two weeks before he was burnt. And that's not good.

So I chiseled away at the loading prescriptions and realized that a hybrid progression plan worked best. One workout would consist of decreasing the rest period; the other workout would consist of increasing the load, albeit 1.5 to 2%.

I already came clean regarding the 10 x 3 invention, so I'll take it one step further: I despise cardio and ab training. Yep, I've got nothing but rancor for either one. Now, that doesn't mean that a program shouldn't include either (it should), but it's not necessary to run for 45 minutes or perform a zillion crunches. To perform either is an act of futility if you're trying to get your six-pack out of the freezer. Long-duration cardio will eat up muscle and crunches are little more than a waste of time.

You wanna get lean? Then you best find an effective weight-training program and adhere to one of the many outstanding eating plans here on T-Nation. You want a California beach midsection? Stick to compound exercises. Squats, deads, chins, and overhead presses will provide more than enough stimulus to develop the abdominal region to fitness model status.

If such exercises didn't work, I wouldn't say it. After all, I could make some serious coin if every other article I wrote was devoted to ab training. Unless you're a powerlifter, there's no need to isolate them within your routine.

Side Rant: If you're one of the masochists who lives for waking up to sore abs, do the following: perform 5 x 5 pull-ups with a heavy dumbbell between your feet.

Okay, now that my little schoolgirl screaming fit is over, I'll tell you that it's beneficial to increase your heart rate with high-intensity energy system training. That's why I've included a fat-burning "booster" phase within this program. Exercises such as sprints and rope jumping have induced the largest levels of fat-burning within my gym. You'll do both during this program.

The novelty of this program is evident within the progression plan. Be sure you adhere to the prescription that follows the workout. Here's the plan you've been waiting for!

Day 1

Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.

Hack squat starting position (elevated heels optional)

Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes

Day 2

Rope Jumping
Duration: 10 minutes

Day 3: Off

Day 4

Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM

Dumbbell Military Press

Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
Duration: 10 minutes

Day 5: Off

Day 6

Rope Jumping
Duration: 11 minutes

Day 7: Off

Day 8

Repeat Cycle
Perform this program for 4 weeks.

Day 1

Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.

Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.

Day 2

Rope Jumping — Increase the duration by 60 seconds.

Day 4

Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.

Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.

Day 6

Rope Jumping — Increase the duration by 60 seconds.

I've been hemming and hawing with myself in order to devise a snappy, catchy ending to this article. But I don't want you to wait another second before starting this routine. So get to the fat-burning and don't forget about your eating plan!

2008-07-31T11:12:00.000-07:00

Jeudi 31 juillet 2008

2 jours de repos entre les trainings de puissance ce n est pas asser!!!!!

overhead squat 2 x 7 75 lbs
stiff legged deadlift 2 x 7 145 lbs
chin ups 2 x 7 10 lbs
dips 2 x 7 10 lbs
wheel 2 x 7 bodyweight

4 rounds de 3 minutes avec 1 minutes de repos.
sledgehammer et kettlebell swing.

Yanick

2008-07-30T10:22:00.000-07:00

mercredi 30 juillet 2008

légère course de 80 min.

Yanick

2008-07-29T18:37:00.000-07:00

mardi 29 juillet 2008

1a. kettlebell snatch 32 kilos x 4
1b. standing wheel b.w. x 5
1c. kettlebell goblet squats 32 kilos x 7
1d. car push 50 metres

circuit 1 4x.

+15 min. jogging et stretching.
+ tard dans la soirée pull ups 15 10 8 5 3 2 1

yanick

2008-07-28T15:19:00.000-07:00

Vendredi 25 juillet 2008

overhead squats 70 lbs 2 x 7 reps avec un max load de 9 reps
stiff legged deadlifts 135lbs 2 x 7
chin ups bodyweight 2 x 7
dips bodyweight 2x 7
the wheel incline bobyweight 2 x 7
+
5 round de 3 minutes
sledge hammer & kettlebell swing

BOOOOYAAAAAA!!!!

Yanick

l`orge, La nourriture des athlètes

2008-06-02T19:39:00.001-07:00

Réputée pour être un aliment de force, on la donnait aux champions des antiques jeux d’Éleusis, en Grèce. Quant aux gladiateurs, ils portaient le nom de hordearii, ou « hommes-orge », du fait que c'était le principal aliment qu'ils consommaient durant leur entraînement. Sa pauvreté relative en gluten la rendant difficilement panifiable, l’orge a été remplacée par le blé lorsque les humains ont découvert les joies du pain levé, plus léger que les traditionnels pains plats qui, dans toutes les cultures, constituaient jusqu'alors la base de l'alimentation.

http://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=orge_nu

Glucides et cancer du sein?????????????

2008-06-02T19:19:00.000-07:00

Prudence aux affirmations d’une récente étude faite à L ‘Institutor National de Salud Publica in Cuernavaca de Mexico, je vous prie !!

Nous voyons de plus en plus apparaître toutes sortes de diètes proclamant que les glucides sont nos ennemis, que nous devons les couper dans notre diète au maximum et qu’il faut manger plus de protéines et de légumes et de gras….hum…..

Attention s.v.p….. voilà une autre étude qui vient de sortir et qui nous met encore sur nos gardes voulant que les femmes consommant plus de glucides aurait plus de chances de développer un cancer du sein; de toute evidence, il est impératif de regarder et d’étudier le bien fondé de cette étude.

On a demandé à des femmes en santé ainsi qu’à des femmes qui avait le cancer du sein de remplir un questionnaire sur leurs habitudes alimentaires. L’étude a démontré que les femmes dont leur diète était constituée de 62 % de glucides étaient plus susceptibles de développer un cancer du sein que celles qui en consommaient 52%.

Mais s.v.p, Mesdames, ne partez pas en peur !! Où cette étude a-t-elle été faite ? Au Mexique, directement dans la capitale même !! Il faut noter que les glucides que ces femmes consomment proviennent essentiellement de biscuits et de gâteaux et surtout, n’oublions pas les fameuses boissons gazeuses. Nous savons tous que ces produits contiennent des farines extrêmement raffinées (la plupart des farines de cet endroit proviennent essentiellement du maïs), de sucres raffinés, de produits de conservation et j’en passe. Cette étude est l’une des nombreuses à ternir la réputaion de nos chers glucides.

Les grains entiers d’orge, de millet, d’épeaûtre, de seigle, de sarrasin, ect… bref toute graine céréalière est normalement formée d’une coque, d’un germe et d’une partie centrale. Le germe et la coque sont riches en minéraux et oligo; éléments indispensables à la vie (magnese, cobalt, cuivre, zinc, chrome), en ferments et en vitamines. Le germe contient les vitamines A et E et la coque, les différentes vitamines B. Ce sont également ces parties de la graine qui contiennent les huiles et la vitamine F. Tous ces éléments sont essentiels à notre santé!!

Nous les consommons dans des farines entières. De plus, les légumineuses sont aussi excellentes pour notre santé et contiennent des fibres et le riz complet est une source énergétique qui n’est pas négligeable non plus. Alors, prudence quant à éliminer drastiquement de sa diète quotidienne les pains et les pâtes faites de farine intégrale ainsi que le riz complet et les légumineuses tout en pensant faire un choix santé ou d’essayer de perdre du poids. Disons que l’équilibre a bien meilleur gout!!

Yanick

Référence :

http://www.cbsnews.com/stories/2004/08/06/earlyshow/contributors/emilysenay/main634382.shtml