 |
 |
||||
|
|||||
 |
|||||
 |
 |
|
|
The MET - Maximum Efficiency Training System How To Completely Transform Lesson 12 Here it is… The ultimate workout training journal. And how to get it free to generate the greatest results ever! Dear Mike, You said in an earlier lesson that the MET Progress Report Sheets are very valuable to fill out and bring to the gym each workout when on the Maximum Efficiency Training System. Mike, can you go over how I can get them and the basics of how to use them. Also, are the MET Progress Report Sheets the same as the Tracker Sheets? The MET WEEKLY PROGRESS REPORT SHEETS are the same, and often referred to, as the MET Tracker Sheets because in essence they are used to both direct and track our MET Workouts. These sheets are what we use to layout each MET Workout including what exercises we are going to perform, how many sets and reps we need to do, and how much weight we will be lifting. They are invaluable when putting together your MET Workouts and very easy to fill out. When put together in a binder the MET Progress Report Sheets all combined make the ultimate training diary. MAKE NO MISTAKE - it takes a clear, well defined goal and approach along with a way to measure or track what you are doing if you want to really go the distance and build a great body, or to achieve outstanding success in any area of your life. The MET Progress Report Sheets help in this regard because they act as a guidance system to keep you on track. “An average person with average talent, ambition and
education, can outstrip the most brilliant genius in our society,
if that person has clear, focused goals.” The closer you follow the MET Program the faster you will succeed. As I tell my clients, real change doesn't just happen through arbitrary diets and a shotgun approach to workouts. It comes from sound, scientific principles and when you implement the MET Program and follow the MET Progress Report Sheets you will see the results. In brief review, when filling out your MET WEEKLY PROGRESS REPORT SHEETS (which BodyFitness-UK reader can now print out for free simply by going to www.bodyfitness-uk.com under the MET icon) here is what goes where: MET and the Progress Report Sheets spell out step by step exactly what to do to truly realize your full genetic potential - and how to do it in far less time Starting at the very top once you have your MET Progress Report Sheet printed out the first thing to do is: A) Write in next to “WEEK OF” the week represented. Remember that each page one and page two set that prints out off the web site will cover you for not just a day but a full week of the required MET Workouts. B) In the boxes marked with the different days of the week be sure to record what you did by writing in the body parts you trained after each workout session is over. For example, if on Monday you completed your Back, Triceps and Biceps workout for that week then write, “Back - Triceps - Biceps” in the Monday box. On Tuesday if you did your MET Aerobic session then write that under Tuesday, etc, etc. This way you have a record or tracking day-by-day of your accomplishments. Don't leave your planning and tracking to your memory!! Approach your training professionally. Keep proper records of where you started from and where you are heading. This will help greatly in the area of motivation and accountability as you see the weeks add up. Studies clearly prove that people who write out their workouts in advance and take the time to record their progress are “FOUR TIMES MORE SUCCESSFUL” than people who don't. For the many important reasons outlined in the earlier lessons, on the MET Program we separate out, or compartmentalize, body parts with Back, Triceps and Biceps trained on one day; Quads, Hams and Calves on another, and finally Chest, Shoulders and Abs. C) In the chart under where it reads “MET WEIGHT TRAINING SYSTEM,” you'll see the smaller boxed in headings marked "Exercise,” “Ideal Maximum Number of Reps,” “Maximum Number of Reps Performed,” “Weight (Lbs),” and the last box reads “Minutes Between Sets.” Under "Exercise” is where the actual exercises that you will be doing in the upcoming workout are written in. For my personal exercise favourites for each body part see the “Exercise Favourites” box below. Keep in mind here that when on the MET Program exercises are cycled in 6-week blocks so whatever exercise combination that you settle on in your first MET Workout is to be maintained for a full six weeks before changing over to another combination of exercises. This is important for tracking your strength gains in your MET tracker. Now as you can see on the tracker sheets the “Ideal Maximum Number of Reps” and the “Minutes Between Sets” are already defined so there is nothing to be written in here. “Maximum Number of Reps” performed and “Weight (Lbs)” is self-explanatory. Just record in this section the actual number of reps you were able to perform. The weight (Lbs) should be filled in before the workout begins again based on the previous workout performance and reps performed (if the set calls for 8 reps with a given weight and lat workout and you squeeze out 15, you’ll know to slightly up the weight for the next session). This will help to ensure that you're consistently pushing forward and performing at your ideal level of intensity. The night before is always the best time to fill in the exercise section or the exercises you are going to do for the body part to be trained the next day. It's also the time that you want to fill in the amount of weight you are going to use in the exercises, again, based on your notes from your previous workout. Remember, with Maximum Efficiency Training, you’re only in for about 30 minutes but it’s 100% Efficiency throughout the full 30 minutes! So, ALWAYS, ALWAYS, ALWAYS. If you over-shot the defined rep scheme outlined on the MET Progress Report the week before then crank the weight up a little more and challenge yourself. If you barely hit the mark then stay with the previous weight a little longer.
MET LEVELS For levels one and two (for each body part) we typically use a base or structural exercise, and whatever we choose in level one gets repeated in level two. In other words, whatever exercise we start with for the first two exercises in level one gets carried over, or repeated, in level two. This might mean for quads that I would open with two sets of Squats (including the warm-up set) in level one followed up by two more intense sets in level two. So the night before training Quads I would write in under Exercise the word "Squats" on the two lines next to levels 1 & 2. Now for the next 6-week exercise cycle for Quads I might choose Leg Press as my base exercise, so over that 6 week time frame “Leg Press” would be written in as my base exercise in levels 1 & 2. An exercise example in the case of chest might be Bench Press. So in this case I would write “Bench Press” in the chest section on the two lines next to levels 1 & 2, and this is the exercise I would stay with throughout the six weeks training cycle. Again choose your exercises before your first workout out and stick with them for the full six weeks. When filling the exercises in the night before each workout just carry over the same exercises from week to week throughout the six week training cycle. The only thing that really changes throughout the six weeks is the weight you will be using (as the body continues to adapt, change and improve). The rest is laid out for you. “There's nothing really difficult if you only begin
- some people contemplate a task until it looms so big, it seems
impossible, but I just begin and it gets done somehow. There would
be no coral islands if the first bug sat down and began to wonder
how the job was to be done.” FILLING IN LEVELS 3 & 4 After the first two levels, which include the warm-ups, we move on to level three and then finish off with level four for maximum muscle stimulation. Now next to the Level Three box you'll see the letters marked “S.S.” which stands for “Super Set.” This means that beginning in level three we are performing super sets back to back performed at our all-out best. Keep in mind that the Superset is performed both in level three and four - intensity here is key!! Super Set - LEVEL 3: This is where we really start to turn up the heat. Super sets specifically are a combination of two exercises performed back to back with a minimal rest between movements. They move you up the ladder in training intensity rather significantly compared to the straight sets in levels one and two. This is why we want to move up in levels gradually as it does push the body and draws on your reserves. This of course is ideal, if training at the right level for you. Again, if you are new to the weights stay at levels 1 & 2 for a time and then only when you are ready should you add level 3, and then later on level 4. Also, at first I suggest that you allow one-minute rest between all sets. Then as you keep progressing and your body improves and adapts more and more you can think about adding the zero rest time between sets in levels 3 & 4. Remember, this is a program you can continue to improve and grow with for a lifetime. It's just a continual progression upwards in intensity as your body’s recuperative abilities improve. Don't rush it and listen to your body so that you don't over do it at first. On the other hand if you have been training a long time then don't under estimate the importance of cranking up the intensity and going all-out in levels three and four. When done correctly I can say that by the time you hit the last set in level four the idea of adding even one more set is not an option. In fact, if you do feel that you can do one more set then you couldn't have been training at absolute maximum intensity and pulling out all the stops in levels 3 & 4. STAY ON TRACK As you move forward, regardless of how many levels you are doing, always be aware of and on the look out for the signs of over-training outlined below. If at some time you find that you exhibit several of the over-training symptoms then consider taking a one-week layoff from all training and then simply start again. Believe me, this combined with taking the supplements ADL3 and AGF-MAX by Venice Beach is the best way to shake off chronic training plateaus. Also, when returning to the gym, consider cutting back by a set or two in the program or maybe adding the one-minute rest times between sets back in. Then you'll be back on track and training (and recovering) at your optimal level. Remember, when performed correctly, just one MET Strip Set or Super Set in level 3 or 4 will push your muscles and your nervous system further than what 3 or 4 conventional sets will ever do.
EXERCISE FAVORITES GOOD MET EXERCISE COMBINATIONS For examples of excellent exercise combinations to plug in to the MET Tracker Sheets check out lesson 7 part two which can be found on the web at www.bodyfitness-uk.com under the MET icon. A short list of examples is outlined below. BACK Level 1 & 2 - Bent over rows TRICEPS Level 1 & 2 - Lying French Press BICEPS Level 1 & 2 - Biceps Barbell Curls CHEST Level 1 & 2 - incline press SHOULDERS Level 1 & 2 - Shoulder press QUADS Level 1 & 2 - Squats OR Level 1 & 2 - Leg Press HAMS Level 1 & 2 - Lying leg curls PLANNED AND ACTUAL START TIME Now, under each section of boxes is where you write in the Planned Start Time, Actual Start Time and Notes. Writing in a planned start time as well as the exercises the night before is a way to preset in your mind the next day’s workout. It locks it onto the radar screen of your mind before you close your eyes to go to sleep. By building it into the day "in advance" the chance of it actually fitting in and really taking place increases substantially. We already talked about the importance of building time for yourself and your exercise program and how writing yourself into your daily schedule just like you write in other appointments is so important. Don't underestimate the power these kinds of ideas provide. Harnessing an idea starts by writing it into the next day’s “TO-DO” list, all else is just commentary. For more information on this topic check out part one of the Maximum Efficiency Training System titled "SETTING THE SAIL FOR SUCCESS," on the web address listed above. Everything you need to know to rapidly transform your physique can be found in these proven core lessons and on the website that covers the complete book of MET secrets and instructions to mastering fat loss and muscle growth for life, naturally.
MET TARGET AEROBICS (18, 24 OR 30) The section marked MET AEROBICS (18, 24, OR 30) is simply where you record the aerobic workout specifics for the week. In other words, if you did MET Aerobics for 24 minutes out of the total 30-minute possible time frame then you write 24/30. Then write under that the day of the week you performed the aerobic session. All combined this information will give you an accurate record or tracking of each full week’s worth of successfully completed MET Workouts, all on a two page spread.
NOTES & PHYSICAL CUES The last section on the MET Weekly Progress Report is the Notes and Physical Cues section, which is where you want to record brief comments on what is going on this week with your training and your body. Under the area of "body" if you notice any over-training physiological or psychological cues through the month you'll want to track them by recording them in this section. For example, if you notice a dip in your energy and your strength hasn't been improving then at the end of the week this is where you'll want to note it. If you’re experiencing a slower rate of recovery, unusual joint or muscle pain or maybe a sudden general feeling of listlessness over the last week then you need to list and stay aware of these signs as well. These are all potential over-training signals that you want to track and see if they continue for more than just a few days. For a more complete listing of over-training ''warning signs" please check out the listings in the box below marked "OVER-TRAINING SIGNALS TO WATCH OUT FOR**". Knowing what to look out for and how to deal with it is key. OVER-TRAINING SIGNALS TO WATCH OUT FOR:
Now if you do notice several of these over-training signals starting to show up, just record them at first and stay aware of them. If at the end of the next week the same ones end up being noted again on your MET Weekly Progress Report or possibly you notice a few more starting to surface then chances are that you are training beyond your level or current ability to fully recuperate. Also, you could be coming up short on key recommended supplements that we use to safeguard ourselves against over-training and excess cortisol (more on this later). In either case, if it looks like you have fallen into over-training then the first step as mentioned to correct the situation is to take a complete layoff for one week. This will allow your body the opportunity to catch up, fully recuperate, heal and refill energy supplies. IMPROVING BLOOD CHEMISTRY FOR BETTER GAINS When you return to the gym after your one week layoff, if you're not doing so already start taking VMA twice a day with the first serving being taken within an hour of rising in the morning when cortisol levels are highest. Also, as mentioned last month, if you can get your hands on some ADL3, start taking one to two servings a day (two servings are optimal for the first two weeks of each new 6-week training cycle). This will help build your body's reserves in all the areas we talked about last month. ADL3 will also help to ensure cortisol levels are kept at bay for greater muscle growth and recuperation while on the program. The VMA & ADL3 STRATEGY How can VMA and ADL3 together help safeguard your recovery and physique gains? VMA is a high-potency absorption enhanced Vitamin, Mineral and Antioxidant formula which will supply your body with all the nutrients and essential co-factors necessary to carry out proper metabolic functions. The absorption-enhanced antioxidants in VMA are particularly important to athletes who, as a result of physical stress on the body, experience higher levels of free radicals that over time can affect an athlete’s performance. VMA counteracts higher levels of free radicals by neutralizing free radicals in the body. They do this by sharing electrons with free radical molecules in the body. In effect, by lending one of their electrons, they disarm the free radicals thereby improving performance and function via body fat stores, cell membranes, organs, hormonal glands, etc. VMA also contains medical grade phosphatidylserine which is why I suggest that you take the primary serving within an hour of rising in the morning when cortisol levels are at their highest. Why is this important? Elevated cortisol levels break down muscle and block protein synthesis. VMA, when taken within an hour of rising in the morning (*in combination with ADL3 in the afternoon) can go a long way to suppressing cortisol production, increasing amino acid uptake, increasing protein synthesis and preventing the loss of muscle mass. Many top bodybuilders that I know use VMA and ADL3 each and every day to enhance growth and recovery and to better help the body deal with the increased and unusual amount of stress they put on it. ADL3 is a perfect adjunct supplement to take with VMA because it also lowers the production of cortisol and the fact is that suppressing cortisol production at key times throughout the day is essential to helping bodybuilders decrease muscle breakdown, increase growth and recovery and heighten natural GH surges. Remember, cortisol can cripple your GH release and suppress immune response, which is why it's so much easier to get sick when you're over-training. ADL3 is the ideal supplement for bodybuilders because it helps turn this around by safely inhibiting cortisol release. ADL3 also helps stop the rise in ACTH after training, which if not taken would lead to an actual lowering of testosterone levels in the body and an increased spike in cortisol. ADL3 also helps prevent the rise in catabolic prostaglandin E2 (which further helps shield muscle cells against EIC's immune system attack) while actually boosting the immune system so cells can devote less energy to defending and more to the matter of muscle growth and recovery. So for best results take both VMA & ADL3 daily for optimal growth and repair of working muscles.
Also, while on the MET Program I would suggest that you start to include a one-week planned layoff every six to twelve weeks. Intermediate athletes can take a one-week layoff after two 6-week MET Training cycles or every twelve weeks. Beginners, depending on how they are responding, can take one week off after every MET cycle or after each 6 weeks of training. Before each new training cycle you should choose your exercises and stick with them for 6 weeks. Why? Because otherwise it becomes too hard to gauge strength gains from week to week. Now, after six weeks of following that program you want to print out six more sets of MET Weekly Progress Report Sheets from the website outlined, change your exercises around and get ready to start another 6-week training cycle. Don’t underestimate the importance of paying attention to psychological or physiological symptoms of over-training and tracking or recording them in the section marked NOTES & PHYSICAL CUES - That's Why It's There!! If you build up gradually in levels you will progress very well. However, it's human nature for novice lifters particularly to assume that more is better. In fact, it's common for beginners to feel that by adding in the MET Strip Sets and Drop Sets they can really speed up the clock. Nothing can be further from the truth. Everything has to happen at the proper time. Again, listen to your body and pay attention to what it is telling you. Also, don't get put off by the idea of building in planned layoff every so often. Believe me, when taken at the right times they are a definite positive - not a negative - to your progress. After a planned layoff you'll come back feeling recharged, energized and hungrier to train. You'll be ready to tear into the 30-minute sessions your first day back with more focus and enthusiasm after giving your body the planned time out to fully rest and repair. PLAN YOUR ATTACK Always strive to train with good intensity and at the right MET level for your body. Also be sure to provide your body the proper nutrition, supplements and recuperation time between workouts as outlined in the MET Program. Again, think of quality of training and not quantity. Make each session brief but make each set count! Then get out of the gym and feed your body with 5-6 small high quality meals and support it with pure undenatured UDA Protein throughout the day, along with potent absorbable ergogenic aids like Primestrin+, ADL3 and VMA. If you really want to add size quick, add Vio-Cel Creatine Ethyl Ester by Venice Beach. It’s the absorption-enhanced creatine that works without loads of dextrose and carbs. This is by far the smartest way to realize real, consistent and measurable progress towards your body building goals!
On this MET Program you can go far… CONCIEVE, BELIEVE, TRAIN HARD AND ACHIEVE! Until next month, TRAIN WITH PASSION! |
|||||||||
|
|
|