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This is a pre-puberty and post puberty weight
lifting program that prepares the body for
the growth phase of puberty and addresses the number one problem in the weight
lifting programs practiced and taught by coaches today.
OVERTRAINING!
Example:
Mon. - Benchpress, Cleans,
Squats, etc.
Tues. - Legs or Agilities (also works the legs)
Wed. -
Incline Press, Push Press, Lunges, etc.
Thurs. - Agilities or
Legs
Fri. - Hang Clean, Front Squat, Bicep Curl, etc.
When does the body rest in this program or this
format??
IT DOES NOT BECAUSE IT'S TOO MUCH!!
The body needs rest to repair itself!!
This is where the real gains
occur. Get at least eight (8) hours of sleep each night to allow your body to
recover and grow. This rest ups your overall calorie burning potential,
and--depending on your volume of training--allow 3 to 5 days before working the
same muscle group again. This prevents overtraining which can strip your body
of muscle.
The example
workout above keeps an athlete
catabolic and in a
negative caloric level.
Here's why...
Let's use an 180
lb athlete who works out at school on Monday in weight training or athletics for
30 to 40 minutes. He wants to gain 25 to 30 lbs of muscle which would put him
around 205 lbs. That 30 minute workout on Monday raises his metabolism and makes
him burn an extra 400 calories per day for two days. That workout equates to
800 calories burned that need to be replaced. Then Tuesday comes and it's time
to train again...has he rested enough? Has he eaten enough calories to offset
the 800 calories that have been metabolized from Monday's workout? I doubt it.
So, will Tuesday's workout benefit him or hurt him? If he's trying to gain
muscle it's going to hurt him and make his body become
catabolic and release cortisol (which is a
hormone the body releases when it is put under physical or mental stress). What
does this mean? Catabolic means the body is eating itself. The
effects of this are: loss of appetite, lack of energy, loss of muscle, storage
of fat, and a weakened immune system. The goal is to make the body
anti-catabolic (anabolic), which means all the hormones are in balance and the
body is operating in a positive nitrogen and protein synthesis balance--as well
as cortisol balanced. So here again, is the example workout going to make the
body catabolic or anti-catabolic? Which type of athletes would you like to
have and what type of athlete do you want to be?
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