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The MET - Maximum Efficiency Training System How to completely transform your body,
and your life Lesson 9 continued Last month we finished up , the next thing you will see on your MET Tracker Sheet (first page) is 3) the actual MET Weight Training System Chart. This is where the particulars of each workout go. The grouping of the body parts in each workout are based specifically on the Two-Sided Agonist/Antagonist Principle which when followed provides lifters with more complete muscle recuperation between workouts. Grouping body parts in this way also allows lifters to experience greater muscle stimulation and growth and a better pump on training days. (See lesson 6 for the complete outline of the science of the “Two Sided Agonist/Antagonist” principle.) Two Sided Agonist/Antagonist Body part groupings when training Day 1 - Back, Triceps and Biceps Day 3 - Quads, Hams and Calves Day 6 - Chest, Shoulders and Abs MET Target Aerobics are performed on alternate days in the program, but only if it is necessary for you to do aerobics in order to reach your goals. The four small common boxes 4) that are clearly marked in each section are A) Ideal Maximum Number Of Reps. This is the exact number of reps you are shooting for each set. B) Maximum Number of Reps Performed. This is where you fill in what you actually did. In other words, the actual number of reps you completed goes in this box. C) Weight (Lb). This is simply where you write in the actual amount of weight you used for the set performed. D) Minutes Between Sets. This is the amount of rest time you are trying to shoot for before you pick up a weight and start the next set. When using the MET Progress Report Tracker Sheets, please keteep in mind that with regards to the sets and rest time shown that these numbers are simply what you are looking to move towards over time. If you can comfortably stay inside the allocated rest time frames, then that's great. However, if you haven't worked out for a while, then please be sure to allow yourself adequate rest time and pace yourself at the beginning. Perfection comes through a step-by-step progression. Get comfortable with the program and rest times over the first few weeks. Don't over do it the first day! Remember, this is a program that you can continue to improve and challenge yourself with over a life time. The Program The first set for each body part shown is always used to warm up the muscle. In other words, for the first two sets (each level 1), you're just getting the blood flowing in the muscle, so be sure to go slow and really stretch and feel the full exercise movement. In my case, when doing level one, I will probably push myself at about 65-70% of max on set one and move it up to about 75-80% of max on set two. This means that for the first two sets I purposely use a lighter weight and only in these sets (in level 1) will I put down the weight knowing I could have done more. Positive Failure There are various MET techniques we use to increase the level of intensity as the program advances. In MET basics however, after the first two warm-up sets, you must push each set to peak positive failure. Therefore, once you have completed Level One, each set from then on will be done until the muscle completely gives out and is physically unable to perform one more repetition. You do not want to be putting the weight down prematurely just because you reached the desired number of reps outlined in the "Ideal Maximum # of Reps box. If you have the strength to keep pushing, then you keep pushing to squeeze out the last few etreps. This is where your greatest gains will come from. Again, the reps shown under "Ideal Maximum # of Reps" are just what you are shooting for. However, if you find starting in level 2 that you can actually go beyond the number of reps shown by a few reps, then you should GO FOR IT! In this case, when the set is completed just be sure to write that higher number in the box marked "Maximum Number Of Reps Performed". IMPORTANT** The "next workout" (for that same body part) is when you adjust for the difference. It's in preparing for the next workout that you want to review the information you filled in under "maximum # of reps performed" from the last workout tracker sheet. Now, in seeing that you over-shot the reps anywhere in level 2, 3, or 4 in the last workout - you need to write in for the upcoming workout (for that specific set) a new weight that is slightly heavier so that you stay within the recommended repetition range. This important little step in the planning stage before your workouts ensures that you'll be operating at the absolute cutting edge in each workout. Remember, with MET, it's about being better than you were last week. It’s about going beyond your comfort zone and quality training, not mindless volume. Performing the new workout with the slightly heavier weight should move you back into the MET “Ideal Maximum Number of Reps” range shown on the MET Progress Report.
Reaching for success When followietng the MET program, athletes are not asked by their MET trainers for their best performance. They are asked to push beyond their best performance. Why? Because for many people, as with most things in life, what they currently believe their best performance to be in the gym - as in life - is often clouded over by some level of self-limiting beliefs. I believe that you are capable of much more than you realize. Once you are motivated to perform 10 reps on the bench press with a weight that you used to only get 8 reps with, you will notice that getting 10 reps with that same weight becomes routine. If you've done it before, then for the most part it's just a question of time to get it done again. If you haven't done it before, then aspects of the mind become much more important! With MET, we say this is a program that transforms your mind, body and life! The reason we say this is because we don’t simply tell you how to lift weights and eat correctly. You will discover that part of the MET course is to make you mentally strong as well. We will teach you how to break through barriers and ignore beliefs you used to have that limited your progress. This program was meant to push you to shatter false barriers on a regular basis and to truly help you to uncover your true potential. Each successful breakthrough and levelling up in weights is an accomplishment and a win in discipline that over time will carry over into all areas of your life. As my friend IFBB Pro Laura Binetti is well known for preaching in her seminars, "what you think you can do and what you can actually do are often two completely different things. Once clients go through contest preparation, or even a single set with me, they quickly come to see that what they thought was impossible was nothing more then a self imposed limitation."
MET Super Sets Generally speaking you want to stick with your basic exercise movements for levels one and two (your first four sets). IMPORTANT : In level three and four the exercises always get split up in a super-set fashion. This is important and must be adhered to for reasons you will come to understand more clearly when we get into the advanced levels. To illustrate specifically what I mean, let’s run through a few of my personal favourite MET exercise programs. Back When training Back, one effective schedule is to start out with 4 sets of bent-over rows, which would make up levels 1 & 2, followed up immediately by a combination of lat pull downs super-setted with seated cable rows in level 3. Directly following level 3, I repeat the same super-set with another combination of lat pull downs followed up again with seated cable rows. There are many great combinations. Another combination might be 4 sets of pull downs to make up levels 1 & 2, followed up with seated cable rows and one arm et dumbbell rows in levels 3 and 4. Hammer strength rows are also a great exercise to plug into set one in levels 3 and 4. Triceps For triceps I might start with Lying French Press for levels 1 & 2, followed by a combination of tricep push downs and dips, or tricep push downs and one arm dumbbell extensions. On another 6 week training cycle, I might plug in tricep push downs for levels 1 and 2, followed up with a super-set of cable French press and dips for levels 3 & 4. Again, exercises change every 6 weeks. Last training cycle, I was doing close grip bench press in levels 1 & 2 followed up with tricep push downs and tricep kick backs in levels 3 & 4. Just remember to super-set the exercises in levels 3 & 4 and train with passion. Biceps An example for biceps might look something like this: Levels 1 & 2: Biceps barbell curls. Now, for the two sets in level 3, I might do Preacher curls followed by incline dumbbell curls, and in level four this gets repeated again with another set of preacher curls followed by incline dumbbell curls. Another line up might be incline dumbbell curls and machine preacher curls in level 3 & 4 after standing barbell curls. I also like to do barbell preacher curls in level 1 & 2 followed be a combination of all out standing cable curls and concentration dumbbell curls. With any of these combinations, I can tell you that although the sessions them selves are brief, when they are performed with intensity and under the time frame shown, they absolutely will stimulate rapid growth and change. Doing any more than this, under this program will be over kill. You want to strike hard and then get out. When training and supplementing properly, you don't need to spend hours in the gym! Chest For chest, a sample break-down might be:et Incline press for levels 1 & 2 (the first four sets). Now, in Level 3, I might add machine bench press followed by flat dumbbell flyes, which would be repeated again with another set of machine bench press and flat flyes in level 4. Alternatively, I might do a 6-week series with 4 sets of flat bench followed by a machine incline press and flat dumbbell flyes super-set in level 3 (which if counting is sets 5 & 6) and level 4 (sets 7 & 8). Another 6-week series could be: pec-deck squeeze in levels 1 & 2, followed by incline machine press and cable flyes. Shoulders For shoulders, I like to do barbell shoulder press followed up with dumbbell (or sometimes cable) side laterals and bent over dumbbell raises. Another alternative could be dumbbell shoulder press in levels 1 & 2 followed by rear delt machine and side laterals super-setted in levels 3 & 4. Sometimes, I'll even go against the grain and do a six week series where I hit the dumbbell laterals in levels 1 & 2. Then, they are followed immediately with a super-set combination of machine press behind the neck and bent over dumbbell rows back to back. Wow, talk about frying your shoulders, try it and see!! Quads For quads I like to do squats in levels 1 & 2. From here, I might add on leg extensions and leg press in levels 3 & 4, or hack squats and leg extensions. Alternatively, I might hit leg press first in the routine, and then follow up in levels 3 & 4 with a super-set combination of smith machine squats, or machine front squats and lunges. Hams For hamstrings, I'll typically start out in levels 1 & 2 doing lying leg curls, followed up with a combination of straight leg dead lifts and standing leg curls, or seated leg curls.
Staying on the cutting edge of progress This is an ongoing process. As you get stronger, the weights will naturally become easier. This is just part of the process. Recording this information in your MET Progress Report and continuing to level up as often as possible while maintaining good exercise form is key. This will keep things interesting as well as keep you improving and getting stronger. No randomness or guessing here. Just Maximum Efficiency Training, and the results that you get with this overall approach, coupled with the ergogenic supplement protocol referred to below, will allow you to operate at peak performance and deliver results that others don't get even after years of training. How to multiply the effects I won't lie to you. Although MET Workouts are brief, they are extremely intense and challenging. For this reason, I think it is important to discuss here that there are scientific ways to supplement to help maximize the positive gains while minimizing the cortisol spike, which as I touched on last month, if not controlled could substantially reduce or limit a lifters growth potential. Controlling cortisol is a crucial component in ones progress, so it is worth taking the time to review how this process happens; You work your butt off in the gym and the rise in physical stress causes your body to release the catabolic hormone cortisol. Cortisol reduces the amount of GH you release, it breaks down muscle tissue, causes amino acids to leave the muscle tissue, and causes your testosterone levels to drop (by releasing ACTH). So, here you are working your hardest trying to build lean muscle tissue, but after each workout the body releases cortisol, which if left unchecked, will actually block or substantially reduce your muscle building potential! Which supplement strategy would you use to reverse this effect? Listen up because this is a key strategy. etHere it is: ADL3 with Engauge and Primestrin+ WHY? Using ADL3 along with Engauge and Primestrin + will not only blunt cortisol secretion, but the synergistic effects will help you maximize your potential for recovery and muscle production. HOW DOES THIS STRATEGY WORK? Primestrin + is a bio-active thermo-nutrient enhanced anabolic activator. It contains a very potent form of Bulgarian tribulus terrestris, which promotes increased blood flow to the testes. This is not the cheap stuff folks! To give it maximum bioavailability, it’s spiked with Absorbal. Most supplement companies that are marketing the herb tribulus terrestris claim it has the effects on testosterone levels that had been demonstrated in the studies. The fact however is that in most cases they don't. Primestrin+ formula takes almost 2000lb of tribulus terrestris to make just 40lb of the active ingredient. This is the real stuff, and again it's backed up with Absorbal, so you know that what your taking is actually making it to it's destination and increasing serum testosterone levels in the body naturally without any of the components that can cause physiological damage. Primestrin + also contains acetyl-L-carnitine for increased LH and testosterone, a strong but natural! GH releasing component called ProStat HGH, and again Absorbol to maximize the body's capacity to absorb these potent agents. Best of all, Primestrin+ will raise both your testosterone and your body's Growth Hormone levels naturally, which means SAFELY. This alone is an example of synergy (raising GH and Testosterone levels together for better results). ADL3 is a potent non-hormonal (anabolic) cortisol antagonist which is used to perform the following muscle sparing functions: Diminish cortisol secretion (due to the medical grade Phosphatidylserine), reduce muscle breakdown, increase nitrogen retention and protein synthesis, and stimulate the body's immunete system. Engauge is Venice Beach's Thermo-Nuerogenic workout driver. It will greatly improve training intensity, mental focus, strength, and it will reduce post workout cortisol spikes. When you take them as part of an over all ergogenic/synergistic strategy, you really are taking your gains up a notch. Synergy is when you have two different elements that when added together, make each other work better than they would individually. If product #1 had an effectiveness rating of 7, and product #2 had an effectiveness rating of 8 when used alone, then putting them together would give you an effectiveness rating of 15 (7+8). However, if they are synergistic as these three products are, then they make each other work more efficiently, and the effectiveness rating would be more like 30 or 45, instead of 15. In other words, they don't just ADD to the effect of each other, they multiply the effect. As mentioned, Primestrin+ will raise your testosterone and GH levels. If you do this without blocking Cortisol, the Cortisol will counteract the effect and reduce your body's production of GH. In addition, it will block testosterone production (in some cases up to 50% by releasing ACTH) and limit the amount of amino acids your muscle tissue will absorb. Therefore, your Primestrin+, although great by itself, will not be able to work to its fullest potential. When combined with the ADL3, Cortisol is blunted and Primestrin+ is permitted to work without Cortisol inhibiting its effect. Now Primestrin+ will work unopposed, and its anabolic effect will be much greater than if used alone. Your body will release a much greater amount of Testosterone and GH and growth potentials start to multiply. Engauge will also help keep the Cortisol in check as well as provide you with the extra drive and focus you need to push your workouts to the max! So, don't forget the importance of targeted suetpplementation and managing cortisol while on the program! Use Venice Beach Primestrin+, Engauge, and ADL3 in order to maximize your growth potential by boosting your Testosterone, GH, and energy levels naturally and to get the most out of each and every MET workout!
Editor’s Note If you ever wanted to know how to achieve better training results "in less time", you're definitely come to the right place. This series of Maximum Efficiency Training lessons is about one system, one strategy that eliminates all the guess-workout of building the body you always wanted in record time. The MET Training System is a tried and true recipe for success and one that is self-regulating or self-customizing to your specific fitness level - regardless of your starting condition. It's a program that you can continually grow with, level by level, as you progress up the ladder of physique development, health, and wellness. At the same time, the MET Training System will steer you around the pitfalls of over training. The fact is that this system can work for virtually everyone, male or female, young or old. If you think you need to spend hours in the gym each day in order to achieve the body your looking for, think again. There is a better way. One that won't leave you tired and unmotivateetd, but one that will effectively map out and deliver measurable results and thus inspire you to keep going. One that will provide ongoing "visible" breakthroughs as you steadily advance forward while staying in exact alignment with your body's own unique ability to adapt and respond to varying levels of exercise stress which is one of the keys to continued progress. Now is the time to join the other readers and start making improvements using the scientifically developed MET Program. Also, stay tuned for more information as Mike Lackner continues to weave the whole program together. At this point, you've got nothing to loose and everything to gain!
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