

My Blog Contact Amee Home

There is No Off-Season > Violating the Boundaries of the Probable

Don't limit your goal to what you think you “can have”
Give yourself permission to go after what you “want.”

Download Training Variation Document

Priority Principle

Special priority is given to any area of your physique that is weak or lagging behind.

Supersets

Two exercises performed in a row without rest for the same muscle group.

Example: Bent-over rows followed by Seated cable rows.

Strip sets

Perhaps the most popular supplement ever. Used in muscle cells to store energy when faced with intense workload that eats up ATP stores quickly.

The trick is to hyper saturate the available phosphocreatine so output, power and workouts stay intense.

Burning the Rack

Once you begin to fail toward the end of a set, reduce the amount of weight so you can continue and do more repetition. Take another plate off and keep going.

Note: Each time you do this, you force the muscles to recruit more muscle fiber.

Isotension

During your rest period between sets continue to flex and contract the target muscle. This keeps them pumped and ready for more. Flexing is a form of isometric exercise and learning to control the muscle is a huge benefit to building the mind to muscle relationship.

Pre-exhaust method

To fully stimulate as many fibers in the muscle as possible, isolate and fatigue the big muscles first before you train in combination with smaller ones.

Example: Leg extensions before Squats (pre-fatigue quadriceps)

Pause Sets

To gain enormous increase in muscle separation go through repetitions until fatigued, then force the muscle to hold the weight steady for 10 seconds at various points.

Note: Significant lactic acid buildup will occur.

High Set Training

The ideal training program involves 4 sets per exercise.

Here's why. To recruit all fiber available to particular muscle, then work muscle to exhaustion. To do enough different exercises for every single body part so that each individual muscle is worked from every single angle. Creating the best possible shape and development to be sure no major muscle escapes complete stimulation.

Split Training

Breaking up each day's workout into two different training times so that the last three muscle groups do not lay behind from pre-exhaustion, hence lower impact. By giving yourself 8 hours between a split day set your training intensity will increase.

An added advantage to this system is that you burn up a lot of additional calories through split training, which means your diet does not have to be quite so demanding.

I go / You go

You and your training partner finish each set by going to failure (no counting of reps) and immediately hand over the weight to the other, never putting the weight down. Then, ready or not, no matter how tired you may be – it's your turn.

Note: The degree of intensity you can develop using this training variation is fantastic. Prepare to be sore the next day!