Understanding the indirect effect leads to several important conclusions:
In practice, this last point prescribes that your lower body be worked before your upper body. As a rule, your thighs are exercised before your calves, your back before your chest, and your upper arms before your forearms.
Since your waist muscles are used to stabilize your upper body in most exercises, they should be worked after your arms and forearms. The muscles on your neck, because of their critical location, should be exercised last.
The indirect effect is probably related to certain chemical reactions inside the working muscles. As a muscle works intensively, a chemical Is produced that spills over and affects the entire body.
Since there is a limit to your overall recovery ability, and since many of your body's chemical functions affect the entire body, it should be evident that training every day Is a mistake. That's why the program in this book gradually reduces your training frequency per week from six, to five, to four, and to three.
Three-times-per-week training, three overall body workouts per week, are much more result-producing—especially for advanced bodybuilders. Yet most bodybuilders of all ages continue to split their workouts and perform several times too many exercises and sets There are situations for split routines, such as those presented in this book (but these routines should be very brief and applied in the context of helping bodybuilders to understand that whole-body training three times per week is better in most instances.
Best results from negative-only training require that you exercise your legs before your torso, and your torso before your arms.
- For maximum bodybuilding, your training program must be well rounded and must include exercises (or each of your major muscle groups.
- The greatest concentration should be directed toward working the largest muscles ol your body.
- The exercise sequence should be arranged so your muscles are worked in the order of their relative sizes, from largest to smallest.
In practice, this last point prescribes that your lower body be worked before your upper body. As a rule, your thighs are exercised before your calves, your back before your chest, and your upper arms before your forearms.
Since your waist muscles are used to stabilize your upper body in most exercises, they should be worked after your arms and forearms. The muscles on your neck, because of their critical location, should be exercised last.
The indirect effect is probably related to certain chemical reactions inside the working muscles. As a muscle works intensively, a chemical Is produced that spills over and affects the entire body.
Since there is a limit to your overall recovery ability, and since many of your body's chemical functions affect the entire body, it should be evident that training every day Is a mistake. That's why the program in this book gradually reduces your training frequency per week from six, to five, to four, and to three.
Three-times-per-week training, three overall body workouts per week, are much more result-producing—especially for advanced bodybuilders. Yet most bodybuilders of all ages continue to split their workouts and perform several times too many exercises and sets There are situations for split routines, such as those presented in this book (but these routines should be very brief and applied in the context of helping bodybuilders to understand that whole-body training three times per week is better in most instances.
Best results from negative-only training require that you exercise your legs before your torso, and your torso before your arms.
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