The following is an excerpt from Jason Ferruggia’s new 3XM Triple Threat Muscle program. Jason’s new workout he’s spent the last two years working on and testing is all about building the ultimate athletic physique. To start a surge of muscle growth, build strength and explosive power visit his site for more tips at http://www.3xmTripleThreatMuscle.com
Chapter 3: Accumulation & Intensification
I first learned about Accumulation and Intensification (or Adaptation) many years ago from the great Olympic sprint coach, Charlie Francis, and have long since adapted and applied it to the training of normal guys looking to get bigger and stronger.
Accumulation and Intensification involves alternating between phases of higher volume (more sets and reps, less weight and shorter rest periods) and frequency, with phases of higher intensity (less sets and reps, heavier weight and longer rest periods) and less frequency. For example, you might do a four week block of ten to twelve reps with one minute rest intervals followed by a three to four week block of four to six reps with two minutes rest. The Accumulation phase often focuses more on sarcoplasmic/ slow twitch hypertrophy and the Intensification phase focuses more on myofibrillar/ fast twitch hypertrophy.
The way I have set up the Accumulation and Intensification phases in Triple Threat Muscle is that a block of full body training is followed immediately by a block of upper/lower splits. The full body workouts serve as the Accumulation phase and the upper/lower workouts serve as the Intensification phase.
In the Accumulation phase you are training each muscle group every 48 hours with a decent amount of volume. The body responds by building up a reserve of adaptive energies. After three to four weeks the volume and frequency will get to be too much to handle and overtraining could be right around the corner.
However, when you cut this off just before it happens and switch to an upper/lower phase (still training three days per week) the drastic reduction in training frequency and volume leads to massive gains because of the extra recovery ability you built up during the full body workout phase. You go from training each muscle group directly three times per week to now hitting it directly once every five days. This is a HUGE difference and the body responds incredibly well to the reduced volume and frequency by building size and strength rapidly during this phase.
Eventually you may burn out on this and may even start to detrain because your training frequency may be too low. How fast it takes this to happen is individual and is based on a number of factors. But when it does, and hopefully before it actually happens, you switch back to full body workouts to spark new gains and kick start the whole cycle all over again with the increased volume and frequency. This plan prevents you from overtraining or undertraining, and keeps you in the optimal training zone at all times. It’s the best of both worlds.
For more information on Triple Threat Muscle and to get the full mapped out workout plan visit: http://www.3xmTripleThreatMuscle.com
It’s always important to take care of your physical look and health and body builders are probably the most concerned guys about these aspect of life.
Most body builders begin to practice weight lifting just to reduce their initial overweight, but then some of them become true passionate body builders and decide to continue lifting weights and practicing exercises to improve their physical strength.
Top Slot Players In Vegas Are Body Builders
According to a recent articles in a local newspaper in Las Vegas, it seems that a large number of casino winners who won jackpot prizes playing slot machines are body builders. It seems also that there’s an evident relation between body builders and slot games.
For many aspects, in fact, slot games recall the idea of lifting weights: every time a slot player begin a game, it’s like feeling the weight of the reels and of all the feared symbols of that particular slot game and only when the game is over the sensation changes to a releasing and relaxing one.
Emotionally slot players feel the same sensation of body builders: that’s the common point.
Online Slot Games – What Ladbrokes Has In Store For You
And it’s not an accident if many body builders like to play slot games in the online form. Actually, the web offers so many different slot games that in most cases are the same as the top excellent Vegas slot machines in the most popular casinos of the city.
The most appealing part of the story is that today you can easily access the most exclusive slot games thanks to worldwide and important game provider like Ladbrokes and its partners.
Currently, Ladbrokes is proud to offer all its new and loyal these newest Ladbrokes Cleopatra Slots along with many more slot titles like Rainbow Riches, Bejeweled 2 and the most popular Marvel slot games that feature characters such as The Incredible Hulk or Superman.
Cleopatra Slots – From Past To Current Times
Cleopatra slot games are a traditional and very popular type of slot machines since decades. It’s only with the renewal of Ladbrokes that today these slot games are more original and unique thanks to the presence of featuring elements, such as new sound effects, a new graphic design and top new symbols and bonus systems.
Ladbrokes decide to add a new sound effect to make the whole game more involving than in the past version: today, Cleopatra slot players can hear the beautiful Queen of Egypt’s voice welcoming to the game.
Moreover, additional new symbols came to replace old standard ones – except for the scatter. These new symbols include deserts, archeologists, camels and sphinxes.
The Sphinxes & Top Bonuses
In the new Cleopatra slot game by Ladbrokes sphinxes play a really important role.
When 2 or more sphinxes appear in any position on the game reels, players win a scatter award on their entire bet. The Paytable button can be used to view you all the award multipliers.
When 3 or more sphinxes appear in any position on the reel of the game, players win a Free Spin Bonus consisting in 15 free spins that are played automatically by the game system.
In addition, if during the 15 free spins, other sphinxes appearing on the reels, extra 15 Free Spin Bonuses will be added to the current spins.