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The M.E.T. - Maximum Efficiency Training System How To Completely Transform Your Body
and Your Life
The power of now! You've been reading about how the system works for a while, but now it's time for action. Under this system, everything is methodically laid out for you. This column, along with upcoming articles, will give you the ongoing MET support to take the program as far as you truly want to go. I'm simply here to be your training support coach for this results-oriented (yet easy to follow) physique transformation system. Maintaining momentum Important! Always bring your MET Tracker with you to the gym. It’s important to know exactly what you are going to be doing before ever walking onto the gym floor. By having the MET Tracker in hand when you start, you will be better able to maintain a certain level of momentum and intensity throughout the entire workout. Since you already filled out the weights to be used and the exercises your are going to perform the night before, the only thing left is to follow your map, perform each set with intensity and record the actual number of reps completed for future analysis. This is an important part of the overall MET System - don't underestimate its importance! Getting started The first time you useg? the MET Tracker Sheets will be the night before your first MET workout. It's at this time that you will write in the weights and exercises. For the first time, just use your best estimate of the amount of weight to use for the number of reps shown. This will give you a starting block. Then, once you actually go through the workout and mark your notes down, you will be able to determine where you should be at more accurately. However, for the following week’s workout, you should have a much better idea of what weights you can handle for the proposed amount of reps. You will discover these weights by reviewing your MET Tracker Sheet and the notes you made in the MET Progress Report as to how much difficulty you had with that particular weight and repetition range. I encourage you to use the first week to get familiar with the levels and to see how simple it is to follow. Again, use this time to zero in on exactly where you should be with the weights so that you land closest to the rep scheme outlined. By consistently following the rep scheme outlined, you can easily measure what's happening with your strength gains and when to level up. Directly under the weekly date section on your Tracker Sheet you will find seven boxes, each marked with a different day of the week from Monday through to Sunday. All you need to do here is to write under each day of the week the body parts trained. For example, if on Monday you trained Back, Triceps and Biceps, then following the workout write in this box what you accomplished for that day. Write in "Back", "Triceps", "Biceps" under the Monday box. Going further now, if the next day you did 24 minutes of aerobics on the stationary bike at level 6, then under Tuesday write in "Bike - Level 6 - 24 minutes" (See Lesson 3 on the web site for instruction on MET Aerobics). If you train g?Quads, Hams and Calves on Wednesday, then again write in the Wednesday box what you did. Do the same thing for Thursday, Friday, etc. and make it a habit. This a great way to stay accountable to yourself, your goals and the larger MET picture. Continue in this way as you move through the month so that you have a quick an easy record of what you've accomplished. This way you can see very clearly that you are "getting it done" and taking the right action steps to reach your goals. As the sheet fills, you'll have a real feeling of accomplishment each day. You'll come to a point where you really look forward to being able to write in another set of body parts trained or aerobic session completed after each workout. In addition, you will know with certainty that each day and each workout is taking you closer and closer to your ultimate physique goals.
Now under the days of the week boxes is where you'll see the actual instructions which reads: RECORD EACH AEROBIC SESSION OR BODY PART EXERCISED IN THE ABOVE BOX UNDER THE APPROPRIATE DAY OF THE WEEK. IF YOU PARTICIPATED IN ANY SPORTS OR ALTERNATE FORM OF EXERCISE INCLUDE THIS INFORMATION AS WELL. There is a good reason that these instructions tell you to write in any sports and alternate forms of exercise. This is due to the fact that these activities are much like weight training and aerobics, where they tax your muscles and you require proper recuperation from them. Again, we want to have an accurate g? record of what we have done. Keeping an accurate record of ALL activities performed makes it easy to find answers and make adjustments in the event our gains slow down. It provides you with a detailed record of your operating plan to analyse. The MET Weekly Progress Report Workout Tracker Sheet is one of the first places any good MET Trainer would start to look for answers. Suppose that an individual is using the MET Program to attempt to gain weight and strength. However, they recently began participating in soccer or track practices a few times a week. The extra calories burned by these activities as well as the recovery demands they place on the body might create a situation where their strength gains slow down. Once they check their MET Tracker Sheet, the answer will become obvious to them. By tracking everything, they can see which days there are opportunities to change their workout schedule to maximize gains and recovery. They can get a better idea of exactly how many more calories they may need to add to their diet. If someone is participating in sports while they are on the MET Program, they can benefit by; 1) tracking what they are doing and how they are developing and 2) by being aware of the physiological and psychological indicators outlined in lesson 2 one can better determine how much is good and at what level does it become too much. You'll also know when to increase calories and when to cut back. With this MET course, you'll know exactly what to look for and how to stop potential problems before they should surface. You'll know how to read your body so you stay on track and continue improving. Best of all, the MET Tracker really only takes a few minutes each day to keep up. It’s well worth adopting as a habit. Fuelling the system Now, people who have trained with me have asked me more than once, “how do I muster up enough aggressive drive and motivatg?ion to pour into each and every workout?" I usually just tell them to go get married, and there is no doubt that each day you will have plenty of stress to relieve in the gym! Just kidding, I am so lucky my wife does not read these articles, because if she did, she would be relieving some "aggressive drive" on my behind! Anyway, I want to further share with you something that I guess you can say evolved through trial and error into my current ritual, which helps provide me with the high level of hunger, aggressiveness and enthusiasm that I consistently take into the gym. First off, let me say I don't believe you can hit the gym with a real "consistent and sustained" high intensity training if your body is not recovering quickly enough. I think we all can relate to that. Substantially suppressing cortisol has played a key role in turning this around for me. Stress and micro-muscle breakdown from consistent high intensity training actually releases a catabolic hormone called prostaglandin E2 which correspondingly triggers an immune response which could negatively affect the whole growth and recovery process for up to three days if left unchecked. This can quickly slow down any bodybuilder’s progress. I will talk further about this next month, but because it's so important I want to just jump ahead here and give you the punch line and tell you specifically how you can lower cortisol in the system through each 6 week MET Training cycle. As mentioned in an earlier lesson, the MET Training system works in such a way that you train for six weeks and then take one week off. The stress, or cortisol issue, is typically more problematic at the start than the end of a 6-week training cycle. Therefore, I will double up with cortisol blocking agents the first two weeks of each new 6-week training cycle and combine it with a set formula so I can experiencg?e greater growth over each rotation. Specifically, I use ADL3 from Venice Beach. I feel it really is indispensable when mass building is the goal. As to how much one should take? This is a very individual thing, but due to the added Absorbal in each capsule, I can tell you that you don't really need that much to get the results. Cortisol is the single leading cause of catabolism, or breakdown and wasting of muscle tissue by protein degradation. This is the very thing we want to avoid when the goal is to pack on the maximum amount of lean muscle tissue in the shortest possible time. Cortisol is secreted by the adrenal cortex and is the main glucocorticoid in the body. The overall effect of cortisol’s metabolic action is to increase the concentration of blood glucose at the expense of protein and fat stores. In short, ADL3 can help because of its ability to suppress this function, which allows your body to remain longer in an anabolic, muscle-building state. The longer the body stays in this state, the longer it has to grow. Hence, less cortisol means more muscle growth. How much The amount I take over a 6-week training cycle is broken down below. Now remember, this prescribed dosage is for competitive athletes who are often dieting as well as training. The fact is that you can probably get away with taking less if your are not in a pre-contest program. ADL3 is a natural dietary supplement and can be used safely by both men and women. Mike Lackner’s routine:
Venice Beach Body Building Clients are typically advised to follow the above ADL3 Supplement Cycle starting at the beginning of each new 6-week MET Training Series. After that they take one week off completely from training and all supplements. Now, when I add Engauge along with ADL3 by Venice Beach, I can quickly tell the difference in term of recovery and aggressiveness in the gym. Venice Beach g?Engauge is a workout driver formula, and you don't want to abuse it. Again, try it out and see what works best for you. Start out conservatively and work your way up and see how you feel. With just the capsules that I take, I start to feel the added aggressiveness, which I use to put back into my workouts. Also, the ADL3 by Venice Beach contributes greatly to heightened immune protection. This function is crucial for bodybuilders trying to maintain a consistent and rigorous training regimen. It doesn't take a genius to know that the more primed the immune system is, the less chance you have of feeling drained and falling into an over training syndrome. Now, it's when you add Primestrin+ to the mix that lifters typically notice a couple things start to happen beginning from the first couple of weeks: substantial increase in strength, increases in muscle thickness, noticeable loss in body fat and increased vascularity. I use all three of these products, and since switching over to absorption-enhanced Venice Beach Products, the results have been visible, not just to me, but on the weighing scale. My family and friends in the gym were telling me they noticed, especially as time went on. Once again, I've compared the photos from last year to this year and the difference is apparent. Also, I noticed a big difference with regards to how my body felt as well as my increased energy levels in the gym since beginning the overall Venice Beach program. As I said, I tried everything. You name it, I've been through it - but through trial and error I've come across what I know to be a training and supplement strategy that absolutely does work! Handling your diet responsibly, which is covered in great length in the TTN series "Diet, Nutrition and Change" is of equally importance. The pinnacle, of course, comes when you bring all three together - Right Diet, Right Training and Righg?t ‘Targeted’ Ergogenic Supplement. The overall transformations from this program will be enough to motivate you to stay exactly on course and not to change a thing. That's where I'm at now, and I look forward to hearing what happens as you follow the MET Training Program and begin to experience you own personal breakthroughs. Ah yes! One system that streamlines everything and keeps you motivated and improving.
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