World Body-Building Programs

Round the World bodybuilding programs

Program squats with 20 repetitions

This program is considered to be highly effective, even for those exercisers who other training programs do not produce the desired results.

Dr. Randall Stresses, his promoter and creator, report an increase in muscle mass over £ 18 (nearly 9 kg) within two months.

Alone Stressing states appear on the Example 10 kg increase muscle mass during 6 weeks, even through a thin skeletal structure. As the title suggests, and is based on a series of 20 repetitions of squats. Below is a more detailed description of the design.

The barbell will load such a burden with which we are able to perform normally 12 reps. Dumbbell rests on the trapeze muscle and its location must be convenient for you and you cannot push the barbell. Therefore, it is possible and appropriate to place a towel under the bar and alleviating the pressure.

The position of the feet is a standard shoulder width apart with the tips slightly turned out. Before we start with squats, so several deep breaths, and after the last breath slowly descend into a squat.

Engineering design of squats, I assume, clear and not the purpose of this article to describe it. The decrease in the down position takes two to three seconds.


Complex Movements During Workout

Crucial to the emergence and subsequent fixation of these patterns has post promoter early period of our development, i.e. 0-3 years.

Of these the most important are the first four months, when decisions are made about the availability of dynamic stabilization.

Of course a big role also subsequent movement experience which, although basic movement patterns have changed, but it is significant to cultivate.

So what do we actually practice? A useful exercise is to refill our work with a suitably chosen position, respectively. it performed certain complex movements.


Although the movements are targeting the chosen body part, we put them in the framework of overall physical possession.

Can be quite small. Sometimes it is more convenient to just stabilize the starting position. Emphasis is placed on how to perform the exercise. In particular, how our body “works within.”

Therefore, it is important to learn to perceive their own body. It requires a fresh look at the body condition.


The goal is fitness, which allows us to safely and happily work or sports. Just do everything you need with a safe margin. The opposite is strengthening individual muscles.

Their plot to images exercise positions is indeed attractive, but many practitioners as well not true. Far more important is the authenticity of the client’s feelings.

Training The Muscles Or Movements

An example is the genesis of tennis elbow. For the treatment of similar disorders is important to first determine how variation leaning system works.

If DD is not available, we are now in the early to decide whether we are going to look. For some, it may be more convenient to just SS “culture” and to compensate for unwanted congestion combination of exercises with the adjustment of ergonomics (e.g. a suitable brace).

How to work with movements: Training the muscles or movements or what our brain sees?

We practice “abdominal, spinal extensors, knee fleecers,” etc. But our brain does not quite do it. He basically did not even see the individual muscles.

Rather remembers a motion sequences, which then made their own movements. In addition, sequences from one person to another.

They are generally similar. In contrast, but the difference may consider that outwardly the same movement “within” the same way we do not. We differ in coordination with each other and sometimes involving different muscles.

And summation (Summed) repeatedly performed movements in the preferred coordination pattern makes the shape of our body.

Pain During Muscle Building

In particular structures we find strikingly many receptors and free nerve endings. Why? We can infer that the control system is monitoring bearing joints a priority.

It informs about the risk of overload. We do not see it as pain. In the case of static load on her steering system responds spontaneously change position.

When repeated, especially cyclic movement starts making process of the replacement of the locomotors pattern. It is an adjustment to the coordination of muscle bundles.

The goal is to eliminate no inception. If automatic correction fails, no inception breaks through into consciousness as pain. This then forces us to modify movement behaviors in order to avoid it.

The problem arises when the DD is unavailable for some reason. Joints in which case they remain in the mechanism of prying even when excess load. In their neighborhood lacks synergistic muscle kooky trivial

On examination we find spastic (hyper) while also hypo responsive muscle fascicles. They often contain trigger points (trigger points, characterized by pain and impact on local muscle tension).

In the insertion of such bundles can feel pain even at normal loads. Their long-term overloads can cause aseptic inflammation.

Provide firm support during workout

They even during motion to provide firm support. This makes them important, but also quite vulnerable part of the loco-motors apparatus.

What is joint stability?

Particular stability is the ability to reliably transmit the load from one of the particular surface on the other. It is a condition of physical exercise. At the same time, the joint may be damaged.

Forces can ever reach the limits of the strength of joint structures. The most vulnerable are the ligaments and other facial tissue. How, then, musculature system protects joints?

Two variants ensure joint stability

The controller chooses between two ways of ensuring joint stability. This is the previously described static and dynamic stabilization of body segments / DS and SS /.

In the case that the load rate is small, the control system uses the SS. It is worth less energy. The mechanism prying particular surfaces, however, is risky.

If you would come sudden shock, the risk of damage, especially in the facial tissues high.

Therefore, in a situation of stress “more than a little” control system activates the dynamic stabilization. It softens bumps into facial structures, allows a more balanced burden particular surface. This also protects the particular cartilage.