Advanced
The Super Muscle Workout
Author of
Advanced Controlled Fatigue Training/CFT
The Super Muscle Workout
Revised Editionby Ori Hofmekler
Author of The Warrior Diet
The Super Muscle Workout
Copyright © 2008 Ori Hofmekler Revised Edition 2012
All rights under International and Pan Published in the United States by: Warrior Diet LLC
No part of this book may be reproduced in any form or of the Publisher, excepting brief quotes used in reviews.
WARNING—DISCLAIMER
This book is for reference and informational purposes only and is in no way intended as medical counseling or medical advice. The
or prevent any disease or medical condition without the advice of a competent medical professional. The activities, physical or otherwise, described herein for informational purposes, may b
strenuous or dangerous for some people and the reader should consult a physician before engaging in them. The author, writer and Warrior Diet, LLC shall have neither liability nor responsibility to any person or entity with respect to any loss, damag
directly or indirectly by the information contained in this book. Copyright © 2008 Ori Hofmekler
All rights under International and Pan-American Copyright conventions. Published in the United States by:
No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews.
This book is for reference and informational purposes only and is in no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose or prevent any disease or medical condition without the advice of a competent medical professional. The activities, physical or otherwise, described herein for informational purposes, may b
strenuous or dangerous for some people and the reader should consult a physician before engaging in them. The author, writer and Warrior Diet, LLC shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this book.
by any means without the prior written consent
This book is for reference and informational purposes only and is in no way intended as medical information contained herein should not be used to treat, diagnose or prevent any disease or medical condition without the advice of a competent medical professional. The activities, physical or otherwise, described herein for informational purposes, may be too strenuous or dangerous for some people and the reader should consult a physician before engaging in them. The author, writer and Warrior Diet, LLC shall have neither liability nor responsibility to
e, or injury caused or alleged to be caused
Are We Inherently Programmed for Developing a Hybrid Super Muscle Fiber?
Size, Power and Survival 5
Is Modern Fitness Effective Enough?
The Super Muscle Phenomenon 6
The Great Ape Advantage 7
Why Apes are Pound for Pound Stronger than Humans
From What Prototype did the Hybrid Super Muscle Fiber Evolve? The Super Muscle Workout 9
How to Develop Super Muscle Fiber Sustain Rather than Score 9 Keep it Short 9
Build Gradually 9 Feed Properly 9
Sport-Specific Adjustments 10
Initiation 10
Total Body Exercises 11 Strength: 11 Speed/Velocity: 12 The Unit’s Structure: 12 How to Jump Start your Workout 12
The Units 12
Class I - Lift & Punch 12 Lift & Punch Drills 14
Changing the Order of the Lift & Punch Exercises 1 The Combined Impact 14
Class II - Punch, Kick & Lift 15 Sample Units 15
Punch, Kick & Lift Drills 16
CONTENTS
for Developing a Hybrid Super Muscle Fiber? 5
Effective Enough? Can it Improve Human Survival? 6
Pound Stronger than Humans? 7
rom What Prototype did the Hybrid Super Muscle Fiber Evolve? 8
How to Develop Super Muscle Fiber 9
Class III - Running/Hands Up 16 The Drill 16
Running with Weight 17
Advanced Drills 17
Class IV - Extreme Exercise 17 Sample Units 18 Bench Hopping 19 Extreme Drills 19 Summary 20 Nutritional Applications 21 Final Note 22 References 24
Are We Inherently Programmed
Can We Build a Muscle with Unmatched
The upcoming pages present you with won’t earn you even one half of your programs you read about are pure overrated anything you’ve learned in fitness magazines, you that you may actually give up on your
harder and tougher beyond even your own
Size, Power and Survival
Size is only one of many factors that affect muscle performance and regardless to what you read in muscle magazines, it is not the most important one
Muscle gain is part of a survival response dominant driving force of life. When
survival response to improve its resistance to stress. This response may lead to waste. Your survival depends on your
muscle size. What really counts is actually
"Power" is a term that is often confused with "strength." While
size, you need to understand that muscle size has only a limited correlation with muscle power. Power is the total sum of all performance capab
endurance.
• Strength—Resistance to weight load
• Velocity—Explosive impact (acceleration of force)
• Speed—Rhythm of repetitive moves per time (slow to fast) • Endurance—Resistance to fatigue
Programmed for Developing a Hybrid Super Muscle
Can We Build a Muscle with Unmatched Capacity to Generate Force and Resist Fatigue?
The upcoming pages present you with the facts that will explain why all your fancy exercise skills won’t earn you even one half of your peak strength capacity; why all the super‐hyped fitness
pure overrated waste. Worse…if you are ever forced to actually use
anything you’ve learned in fitness magazines, you will likely get so exhausted from getting nowhere up on your real chance to reach your true physical potential
harder and tougher beyond even your own expectations.
Size is only one of many factors that affect muscle performance and regardless to what you read in is not the most important one.
response to repetitively applied physical stress. Survival is the most When challenged with intense hardship, your body will initiate
resistance to stress. This response may lead to muscle gain or muscle your performance, and your performance depends on more than just
actually your muscle power.
"Power" is a term that is often confused with "strength." While you probably admire strength and to understand that muscle size has only a limited correlation with muscle power. Power is the total sum of all performance capabilities, including strength, speed, velocity
Resistance to weight load
Explosive impact (acceleration of force)
Rhythm of repetitive moves per time (slow to fast) Resistance to fatigue
Super Muscle Fiber?
to Generate Force and Resist Fatigue?
facts that will explain why all your fancy exercise skills ‐hyped fitness . Worse…if you are ever forced to actually use
likely get so exhausted from getting nowhere physical potential – get stronger,
Size is only one of many factors that affect muscle performance and regardless to what you read in
Survival is the most body will initiate a
muscle gain or muscle performance depends on more than just
admire strength and to understand that muscle size has only a limited correlation with muscle power.
• Elasticity—Stretched muscle resistance to breakdown (muscle resistance to tearing and injury) All the above factors contribute to muscle power, although they may seem somewhat contradictory. Speed seems to antagonize strength, and strength seems to anta
Apparently the rules of survival dictate priorities. For instance, if one
explosive drills, the body will get the message that explosive drills are essential for survival and it will design itself accordingly – developing
fighters. And if one is primarily engaged in heavy weight lifting, is a top survival priority and the body
bodybuilders and powerlifters.
Is Modern Fitness Effective Enough?
Due to inadequate routines – separation between strength, speed and endurance bad nutritional protocols, modern fitness
effect on human survival.
Can You Boost Muscle Power Along
Apparently yes. The human body is programmed for developing level that may seem supernatural.
kind of power that enables mothers to lift cars off trapped babies…a phenomenon that seems beyond the natural laws of physics
How can you unleash that?
The Super Muscle Phenomenon
To understand the super muscle phenomenon, we must first Why our species had rendered itself
chimpanzees – who share 98% of our
Why our muscles today are weaker than ourStretched muscle resistance to breakdown (muscle resistance to tearing and injury) All the above factors contribute to muscle power, although they may seem somewhat contradictory. Speed seems to antagonize strength, and strength seems to antagonize speed and endurance. Apparently the rules of survival dictate priorities. For instance, if one is engaged primarily in intense
get the message that explosive drills are essential for survival and it will developing a lean musculature such as with lightweight boxers or
f one is primarily engaged in heavy weight lifting, that will signal the body
the body will respond by increasing its muscle mass, such as in the case of
Effective Enough? Can it Improve Human Survival?
separation between strength, speed and endurance training
modern fitness has only a limited effect on muscle power and questionable
Power Along with Your Survival Capabilities?
Apparently yes. The human body is programmed for developing maximum power – incredibly This phenomenon has been called “hysterical strength” kind of power that enables mothers to lift cars off trapped babies…a phenomenon that seems
but is nevertheless real.
The Super Muscle Phenomenon
To understand the super muscle phenomenon, we must first address the following questions: Why our species had rendered itself physically inferior to wild apes – gorillas and
ho share 98% of our DNA?
hy our muscles today are weaker than our early ancestors who had no access to sport Stretched muscle resistance to breakdown (muscle resistance to tearing and injury) All the above factors contribute to muscle power, although they may seem somewhat contradictory.
gonize speed and endurance. is engaged primarily in intense get the message that explosive drills are essential for survival and it will
such as with lightweight boxers or MMA signal the body that strength
, such as in the case of
training, often with and questionable
incredibly up to a has been called “hysterical strength”. It is the kind of power that enables mothers to lift cars off trapped babies…a phenomenon that seems to go
address the following questions: orillas and
enhancing drugs, sport nutriti
The Great Ape Advantage
Researchers who have worked with substantially stronger than humans
likely to be from three to five times as strong as a man, pound to pound.” Sauage (1958) wrote about a certain 165 lb
lb human man in excellent physical shape.”
Anecdotal reports of the strength of chimpanzees and gorillas are abundant. In another experiment it took a 190 lb. man to beat a 107 lb.
research has been conducted into how strong gorillas are compared to humans, but based on anecdotal evidence, some people say that a silverback male is ten
Why Apes are Pound for Pound Stronger than Humans?
Neither gorillas nor chimpanzees seem to be overly muscular compared with athlete. But not only do these wild apes show superior strength, they also endurance. Several hypotheses for the
including continuity and intensity of exercise, but mostly, it is believed that the superior mechanical output capacity of the great apes’ muscle has to d
sectional apparatus and robust neuro wiring
Sauage‐Rumbaugh et al, 1998). According to Alan Walker, professor of Anthropology and Biology at
Pennsylvania State University, the difference between modern humans
the number of motor units. Great apes have fewer but larger motor units than humans. This enables them to recruit more units and generate more force than given task.
Some researchers believe that since
investigation may shed light on early human muscularity
had similar muscle fiber types as wild apes. Consistent with this theory super muscle fiber would have been a great evolutionary advantage mechanism to develop a super muscle fiber is most likely inherent to us,
enhancing drugs, sport nutrition products, gym equipment, etc?
o have worked with great apes have stated repeatedly that these animals are substantially stronger than humans. Grandner (1969) wrote “a full grown specimen (chimpanzee) likely to be from three to five times as strong as a man, pound to pound.” Sauage‐Rumbaugh et al 165 lb chimpanzee, “he is very strong – five times stronger than a 165 lb human man in excellent physical shape.”
Anecdotal reports of the strength of chimpanzees and gorillas are abundant. In another experiment t took a 190 lb. man to beat a 107 lb. female chimpanzee in rope pulling (Fince, 1943). To date, no research has been conducted into how strong gorillas are compared to humans, but based on anecdotal evidence, some people say that a silverback male is ten times stronger than man.
Why Apes are Pound for Pound Stronger than Humans?
either gorillas nor chimpanzees seem to be overly muscular compared with a healthy these wild apes show superior strength, they also exhibit superior endurance. Several hypotheses for the greater power of apes over humans have been suggested,
of exercise, but mostly, it is believed that the superior mechanical muscle has to do with its muscle fiber’s composition
and robust neuro wiring (Goodall, Bauman, 1926; Edwards, 1963;
According to Alan Walker, professor of Anthropology and Biology at , the difference between modern humans’ and great apes’ muscle is in the number of motor units. Great apes have fewer but larger motor units than humans. This
to recruit more units and generate more force than given task.
believe that since the great apes’ DNA is closely related to humans, this area of ght on early human muscularity. It has been speculated that our ancestors
as wild apes. Consistent with this theory is the argument that having a super muscle fiber would have been a great evolutionary advantage to our species; and
mechanism to develop a super muscle fiber is most likely inherent to us, it remains largely dormant apes have stated repeatedly that these animals are
(chimpanzee) is umbaugh et al five times stronger than a 165 Anecdotal reports of the strength of chimpanzees and gorillas are abundant. In another experiment
. To date, no research has been conducted into how strong gorillas are compared to humans, but based on
times stronger than man.
healthy human superior of apes over humans have been suggested, of exercise, but mostly, it is believed that the superior mechanical
composition – cross According to Alan Walker, professor of Anthropology and Biology at
and great apes’ muscle is in the number of motor units. Great apes have fewer but larger motor units than humans. This
closely related to humans, this area of It has been speculated that our ancestors
is the argument that having a nd though the it remains largely dormant
due to our overly convenient lifestyle and inadequate exercise
From What Prototype did the Hybrid Super Muscle Fiber Evolve?
If the super muscle fiber did exist, it was most certainly the Type IIA. What’s unique about the
fiber is glycolytic-lipolytic which yields both carb and fat fuel and therefore
muscle fibers have a limited fueling capacity as they’re primarily dependent on IIB) or fat fuel (Type I).
How can you develop this fiber in practice?
The Type IIA fiber is highly responsive to repetitive bouts
minimum rest between. If done intensely enough, this exercise protocol fiber into a more advanced subtype
Current sport‐specific conditioning and exercise programs, ba
separation between strength, speed and endurance, fail to trigger the mechanism that Type IIA fiber, thereby diminishing the chance of developing
however, that people who exercise fight and flight activities such as MMA wrestlers, who routinely incorporate speed and str
predominantly with a higher percentage of Type IIA fiber the super muscle fiber.
Like the great apes, our ancestors most probably the hybrid super fiber in their muscles
fight or flight activities that required combined essential for our species’ survival and therefore
The Super Muscle Workout
How to Develop the Super Muscle Fiber
Muscular adaptation to exercise involves the conversion of one fiber type to another. The conversions of muscle fiber serve an obvious purpose
lifestyle and inadequate exercise routines.
What Prototype did the Hybrid Super Muscle Fiber Evolve?
did exist, it was most certainly an advanced hybrid of a fast fiber prototype What’s unique about the Type IIA fiber is its outstanding fueling capacity. The Type IIA
yields that fiber a clear power advantage; it can effectively utilize and therefore can develop superiority in both strength and durability.
have a limited fueling capacity as they’re primarily dependent on either carb fuel (Type
How can you develop this fiber in practice?
responsive to repetitive bouts of combined strength and speed with If done intensely enough, this exercise protocol will transform the Type IIA
subtype, potentially a hybrid.
‐specific conditioning and exercise programs, based on isolation of body parts as well as separation between strength, speed and endurance, fail to trigger the mechanism that
, thereby diminishing the chance of developing the super muscle fiber. It is very likely, hat people who exercise fight and flight activities such as MMA fighters, boxers
who routinely incorporate speed and strength in their training regimen, have muscle higher percentage of Type IIA fiber potentially along with its upscale hybrid
apes, our ancestors most probably had a significantly higher percentage
in their muscles than we do today. Early humans were frequently engaged in required combined strength, speed and durability — a trait that was
and therefore remained programmed in each of us that way
Super Muscle Fiber
Muscular adaptation to exercise involves the conversion of one fiber type to another. The conversions of muscle fiber serve an obvious purpose – functionality. The body adapts to the most intense or
an advanced hybrid of a fast fiber prototype – Type IIA fiber is its outstanding fueling capacity. The Type IIA
it can effectively utilize rability. Other either carb fuel (Type
of combined strength and speed with transform the Type IIA
sed on isolation of body parts as well as separation between strength, speed and endurance, fail to trigger the mechanism that transforms the
. It is very likely, fighters, boxers, or
have muscle its upscale hybrid –
of Type IIA and frequently engaged in
a trait that was that way.
Muscular adaptation to exercise involves the conversion of one fiber type to another. The conversions he body adapts to the most intense or
long‐lasting stimuli by changing the composition of its m To develop the super muscle fiber, you n
together in one drill.
For instance, you can combine clean presses with with fast explosive punches, followed by power punches between sets, these drills will force
capacity to sustain strength and resist
Sustain Rather than Score
Train to sustain rather than score – second.
Keep it Short
This is an extreme training protocol
roughly fifteen to thirty minutes you should be able to go all way out and finish your workout.
Build Gradually
Start by incorporating one or a couple of build up gradually. Adjust the workout to
strengthening weaknesses. Be patient. The threshold time needed to start noticing actual can be up to a few weeks.
Feed Properly
Nutrition is critical for your progress. Proper application of necessary to promote fast recuperation
Sport-Specific Adjustments
You can adjust the workout to accommodate priority the main component in your workout.
‐lasting stimuli by changing the composition of its muscle fibers.
, you need to combine strength, speed, velocity, and endurance all
clean presses with heavy bag punching or combine shoulder presses followed by power punches. If done repetitively with minimum rest drills will force your muscle to upgrade its fiber quality and power
capacity to sustain strength and resist fatigue.
– sustain performance for minutes rather than score for a
protocol that if overdone may lead to overtraining, so keep minutes you should be able to go all way out and finish your workout.
Start by incorporating one or a couple of workouts per week in your regular training routine, and build up gradually. Adjust the workout to accommodate your specific priorities, with the goal of strengthening weaknesses. Be patient. The threshold time needed to start noticing actual
utrition is critical for your progress. Proper application of post exercise recovery meals is fast recuperation and muscle regeneration.
orkout to accommodate your sport specific priorities by making your sport’s priority the main component in your workout.
velocity, and endurance all
shoulder presses . If done repetitively with minimum rest
power along with the
ustain performance for minutes rather than score for a
if overdone may lead to overtraining, so keep it short. In minutes you should be able to go all way out and finish your workout.
per week in your regular training routine, and your specific priorities, with the goal of strengthening weaknesses. Be patient. The threshold time needed to start noticing actual results
recovery meals is
For instance, since powerlifting’s priority is strength, strength exercises should be the core component of the powerlifter’s routine. In the case of
speed/velocity, strength and endurance repetitive combinations of explosive
In both cases, the principle of combining strength and speed/ the balance must be adjusted to fit the sport’s specific needs.
Initiation
Numerous exercise variations can be incorporated in the Super Muscle Workout. Nonetheless for the purpose of clarity and efficiency,
essential for your progress. This will be sufficient not just for continually improving and progressing
Basic Guidelines
I.
Combine strength and speed exercises in a singleII.
Combine 2 – 5 units into a drillIII.
Combine 2 – 5 drills into a workoutWhen initiating your workout, do not waste your time on aerobics,
Do not rest over 30 seconds between units and do not rest over 60 seconds between drills. Make your workout short, go all way out and finish within 30 minutes. If you feel that you can continue after 30 minutes, your level of intensity was
Notes
Sustaining high intensity is a key to your success. When lifting weights, go heavy (1 max). When sprinting or punching use max power.
Try to sustain a minimum of 3 minutes per drill.
followed by 1 minute of punching followed by 1 minute of lifting.
powerlifting’s priority is strength, strength exercises should be the core component of the powerlifter’s routine. In the case of fight conditioning, the priorities
and endurance – therefore, boxers and MMA fighters should incorporate explosive and strength drills as the core component of their
principle of combining strength and speed/velocity in one drill must remain, but the balance must be adjusted to fit the sport’s specific needs.
variations can be incorporated in the Super Muscle Workout. Nonetheless for the purpose of clarity and efficiency, the following regimen includes only elementary drills
will be sufficient not just for jump starting your workout and progressing.
ombine strength and speed exercises in a single superset unit 5 units into a drill
5 drills into a workout
workout, do not waste your time on aerobics, warm-up or stretching seconds between units and do not rest over 60 seconds between drills. ake your workout short, go all way out and finish within 30 minutes. If you feel that you can
, your level of intensity was probably inadequate.
Sustaining high intensity is a key to your success. When lifting weights, go heavy (1 max). When sprinting or punching use max power.
Try to sustain a minimum of 3 minutes per drill. (For instance: 1 minute of lifting punching followed by 1 minute of lifting.)
powerlifting’s priority is strength, strength exercises should be the core , the priorities are
should incorporate their workout. velocity in one drill must remain, but
variations can be incorporated in the Super Muscle Workout. Nonetheless for drills that are for jump starting your workout but also
stretching of any kind. seconds between units and do not rest over 60 seconds between drills.
ake your workout short, go all way out and finish within 30 minutes. If you feel that you can
Sustaining high intensity is a key to your success. When lifting weights, go heavy (1-5 reps
When combining drills, try to sustain your performance for 6
Do not exceed the time of your rest intervals exercise units or 60 seconds between drills
As you progress, the exercise complexity will increase, but the main principle must remain:
combine strength and speed together
During the initiation period, do not isolate body parts. For the purpose of muscle fibers, compound exercises
The Exercises
Total Body Exercises
The most effective and essential to your progress
body. These can maximize your energy output and fat burning while improving and overall power. The Total Body E
Following are sample exercises divided into strength and speed/velocity categories. Strength:
Clean presses
Squats while holding a barbell in an overhead press position
Lunges while holding a barbell in an overhead press position
Barbell overhead presses / two legs stand
Barbell overhead presses / one leg stand
Barbell lateral overhead presses / two
Barbell lateral overhead presses / one leg stand
Speed/Velocity
Sprinting/max speed
When combining drills, try to sustain your performance for 6-15 minutes at a time.
Do not exceed the time of your rest intervals (no more than 30 seconds between exercise units or 60 seconds between drills).
As you progress, the exercise complexity will increase, but the main principle must remain:
combine strength and speed together.
During the initiation period, do not isolate body parts. For the purpose of upgrading your , compound exercises will always yield better results than isolation exercises.
and essential to your progress are compound exercises that work your energy output and fat burning while improving your balance
Exercises are also the hardest to endure. Following are sample exercises divided into strength and speed/velocity categories.
Squats while holding a barbell in an overhead press position Lunges while holding a barbell in an overhead press position
verhead presses / two legs stand verhead presses / one leg stand ateral overhead presses / two legs stand ateral overhead presses / one leg stand
15 minutes at a time. no more than 30 seconds between
As you progress, the exercise complexity will increase, but the main principle must remain:
upgrading your will always yield better results than isolation exercises.
your whole balance control
Running with weights/hands up in an overhead press position
Heavy bag punching (conventional)
Heavy bag punching on a one leg stand
Heavy bag punching with weights
Heavy bag punching and kicking
Bench hopping
Bench hopping with weights
Towel swiping
The Unit’s Structure
The unit methodically combines two kinds of
How to Jump Start your Workout
Jump start your workout with only
drills right from the get‐go, build your capacity to sustain strength gradually. units that combine strength, and speed/velocity
featured in the Warrior Diet’s Controlled Fatigue Training/CFT.)
The Units
Class I – Lift & Punch
The Lift & Punch units combine lifting and punching. Sample Units:
1. Clean presses & heavy bag punching 2. Standing overhead presses
3. One leg stand/overhead presses
/hands up in an overhead press position Heavy bag punching (conventional)
Heavy bag punching on a one leg stand Heavy bag punching with weights Heavy bag punching and kicking
Bench hopping with weights
two kinds of Total Body Exercises: strength and speed/
Jump Start your Workout
orkout with only the basic drills featured below. Do not attempt to do ‐go, build your capacity to sustain strength gradually. Each drill
speed/velocity exercises. (More varieties of basic exercises are featured in the Warrior Diet’s Controlled Fatigue Training/CFT.)
lifting and punching.
heavy bag punching
Standing overhead presses & heavy bag punching
One leg stand/overhead presses & one leg stand/heavy bag punching
speed/velocity.
basic drills featured below. Do not attempt to do advanced ach drill is made out of . (More varieties of basic exercises are
4. One leg stand/lateral overhead presses 5. Standing overhead presses
Notes:
The Lift & Punch units can be done in different volumes
minute punching, or 1 minute lifting followed by 2 minutes punching, followed by 1 minute punching, etc.
One leg standing exercises are certainly more
may force you to shorten the length of the exercises’ intervals from 60 seconds to 30 seconds alternating between right and left legs if needed. For instance: 30 seconds standing right leg/lifting, followed by 30 seconds standing left leg/lifting, followed by 30 seconds standing left leg/punching, and so forth, until reaching a minimum 3 minutes drill.
You can improvise your Lift & Punch
punching with air punching. (Note that punching in the air is as difficult). Also, at any time you can incorporate punching with weights instead of conventional punching.
When punching, alternate between speed and power impacts in the following ways: 10 seconds speed punching/10 seconds power punching x 3 (until reaching a minimum 1 minute punching interval), or 10 seconds speed punching/20 seconds power punching x 2. (until reaching a minimum 1 minute punching interval),
power punching x 3 (until reaching a minimum 3 minute punching interval).
When punching while standing on one leg, use hopping if needed to sustain your balance.
When punching with dumbbells, start with light weight 5 15 and even 20 lbs as you progress.
Try sustaining for 3‐15 minutes per drill. As noted, one drill incorporates 2
Lift & Punch Drills:
One leg stand/lateral overhead presses & one leg stand/heavy bag punching Standing overhead presses & heavy bag punching with weights
can be done in different volumes – 1 minute lifting followed by 1 1 minute lifting followed by 2 minutes punching, or 2 minutes lifting followed by 1 minute punching, etc.
One leg standing exercises are certainly more challenging than two legs standing exercises, and may force you to shorten the length of the exercises’ intervals from 60 seconds to 30 seconds
ting between right and left legs if needed. For instance: 30 seconds standing right leg/lifting, followed by 30 seconds standing left leg/lifting, followed by 30 seconds standing left leg/punching, and so forth, until reaching a minimum 3 minutes drill.
Lift & Punch units. For instance, you can substitute heavy bag
punching with air punching. (Note that punching in the air is as difficult). Also, at any time you can incorporate punching with weights instead of conventional punching.
When punching, alternate between speed and power impacts in the following ways: 10 seconds speed punching/10 seconds power punching x 3 (until reaching a minimum 1 minute
10 seconds speed punching/20 seconds power punching x 2. (until reaching a minimum 1 minute punching interval), or 30 seconds speed punching/30 seconds power punching x 3 (until reaching a minimum 3 minute punching interval).
When punching while standing on one leg, use hopping if needed to sustain your
When punching with dumbbells, start with light weight 5-8 lbs. and gradually increase to 10, 20 lbs as you progress.
r drill. As noted, one drill incorporates 2‐5 units.
1 minute lifting followed by 1 2 minutes lifting
than two legs standing exercises, and may force you to shorten the length of the exercises’ intervals from 60 seconds to 30 seconds –
ting between right and left legs if needed. For instance: 30 seconds standing right leg/lifting, followed by 30 seconds standing left leg/lifting, followed by 30 seconds standing
. For instance, you can substitute heavy bag
punching with air punching. (Note that punching in the air is as difficult). Also, at any time you
When punching, alternate between speed and power impacts in the following ways: 10 seconds speed punching/10 seconds power punching x 3 (until reaching a minimum 1 minute
10 seconds speed punching/20 seconds power punching x 2. (until 30 seconds speed punching/30 seconds
When punching while standing on one leg, use hopping if needed to sustain your
Do 1 minute clean presses followed by 1 minute heavy bag punching
unit. Repeat the above unit 1
Do 4 minutes overhead presses, rotating between heavy, medium and light weights (see Upside-Down Pyramid/CFT) followed by 1 minute heavy bag punching
unit. Repeat the above 1-4 times to an
Do 30 seconds heavy lifting followed by 1 minute heavy bag punching as Repeat the above 1-4 times, to an
intensity/weight load may require a shorter drill.)
Changing the Order of the Lift &
Changing the order of exercises will further challenge your body. In this case follow with lifting. This option can benefit
durability for explosive drills. For example:
Do 3 minutes heavy bag punching followed by 15 second heavy lifting, yielding a 3.15 minutes unit. Repeat 1-4 times for a 6.5
Do 2 minutes of one leg stand/punching (1 minute each leg) followed by 30 lifting. Repeat 1-4 times for roughly a 6
The Combined Impact
As long as you continue drilling, it doesn’t really matter whether the exercise comp seconds or 3 minutes – what really matters is the combined impact of
hence the drill.
The sample exercises and drills provided here are just samples. You can improvise the exercises any way you want, but remember, keep your level of intensity high.
moderately, do not hit the bag with “
Do 1 minute clean presses followed by 1 minute heavy bag punching – overall a 2 . Repeat the above unit 1-4 times – to an overall 4-10 minute drill.
Do 4 minutes overhead presses, rotating between heavy, medium and light weights (see Down Pyramid/CFT) followed by 1 minute heavy bag punching – overall a 5
4 times to an overall 10-25 minute drill.
avy lifting followed by 1 minute heavy bag punching as a 1 ½ minute 4 times, to an overall 3 – 7 ½ minutes drill. (Note that the increased intensity/weight load may require a shorter drill.)
Lift & Punch Exercises
will further challenge your body. In this case start with punching and benefit fight conditioning regimens as it will develop
Do 3 minutes heavy bag punching followed by 15 second heavy lifting, yielding a 3.15 4 times for a 6.5 – 16 minutes drill.
Do 2 minutes of one leg stand/punching (1 minute each leg) followed by 30 4 times for roughly a 6 – 15 minute drill.
, it doesn’t really matter whether the exercise components last 30 what really matters is the combined impact of your exercise components
The sample exercises and drills provided here are just samples. You can improvise the Lift & but remember, keep your level of intensity high. Do not lift the bag with “lazy punches”, and do not cut short your drills.
overall a 2 minute
Do 4 minutes overhead presses, rotating between heavy, medium and light weights (see
overall a 5 minute
a 1 ½ minute unit.
increased
start with punching and as it will develop a greater
Do 3 minutes heavy bag punching followed by 15 second heavy lifting, yielding a 3.15
Do 2 minutes of one leg stand/punching (1 minute each leg) followed by 30 – 60 seconds
onents last 30 exercise components –
Lift & Punch Do not lift
Class II: Punch, Kick & Lift
The Punch, Kick & Lift unit is more complex than difficult to endure. As you can see, t
follow with lifting. Note that the exercise that is performed first
means that your first exercise may affect your second and third exercises. For instance: 1 minute of heavy bag punching & kicking will
compromise your strength in the long run improve. Rather than reaching a plateau with grind its limits and excel.
And upon resuming sheer resistance training increases.
Sample Units:
1. Punching and kicking & clean presses
2. Punching and kicking & standing overhead presses 3. Punching and kicking & one leg stand overhead presses
4. Punching and kicking with weights & standing overhead presses 5. Punching and kicking with weights & one leg
You can alternate the length and intensi
can also increase the complexity of the exercise by adding a “pull” exercise right after the lifting. For instance, start with punching and kicking (1 minute), move to lifting (3
pull‐ups (5‐10).
Punch, Kick & Lift Drills
Incorporate 2‐5 Punch, Kick & Lift units For example:
is more complex than Lift & Punch unit. The kicking element makes
difficult to endure. As you can see, the order of the exercise here starts with punching and kicking and the exercise that is performed first will take most of your strength
at your first exercise may affect your second and third exercises.
For instance: 1 minute of heavy bag punching & kicking will certainly affect your lifting. Will in the long run? Quite the opposite, this is what drives your reaching a plateau with “dandy” lifting, your body will be forced to
upon resuming sheer resistance training, you’ll be surprised how your strength actually
clean presses
standing overhead presses one leg stand overhead presses
unching and kicking with weights & standing overhead presses
Punching and kicking with weights & one leg stand overhead presses (4 and 3 are same)
and intensity of this exercise the same way as the previous exercise. You can also increase the complexity of the exercise by adding a “pull” exercise right after the lifting. For
nstance, start with punching and kicking (1 minute), move to lifting (3‐5 reps), and finish with
units in a single drill.
. The kicking element makes it more with punching and kicking and
most of your strength. This
your lifting. Will that what drives your body to
forced to continually
actually
stand overhead presses (4 and 3 are same)
as the previous exercise. You can also increase the complexity of the exercise by adding a “pull” exercise right after the lifting. For
Do 1 minute punching & roughly 2.5 – 13 minute drill.
Do 3 minutes punching & kicking followed by standing overhead presses/2 repeat 1-4 times to roughly 6.5
exercise may not leave you enough repeat this exercise at least once.
As noted, the higher the level of difficultyClass III – Running/Hands Up
Class III Running/Hands Up is an extremely intense
and brutal impact on the body. Though called “running”, it particularly when running with weights
super muscle drill as it will challenge you
Note:
If you suffer from a knee injury, do not attempt running with your hands up, let alone with weights instead, follow the very same drill while walking.
The Drill
Run or sprint while your hands are up in two positions:
slightly above your forehead, as your arms are hooked 90° in front of your
overhead stretched – your arms are stretched high above your head.
You can do this drill outdoors or indoors (treadmill), the faster you run, the hard general rule, try incorporating the following
Start running for 30 seconds while your hands are up in a defense position
Continue with a sprint for 30-60
Repeat the above twice (or more if you can), yielding a minimum overall 3 minute drill
To challenge yourself further,
(performing max speed / per 60 sec. interval). For instance: 1
minute/max speed, 3rdminute/maintenance speed, etc., continue up to 10 minutes.
kicking followed by clean presses/2-5 reps – repeat 4 times to a 13 minute drill.
Do 3 minutes punching & kicking followed by standing overhead presses/2-5 reps
4 times to roughly 6.5 – 15 minute drills. In this case, the 3 minute kick & punch exercise may not leave you enough strength for a few repetitive exercises, nevertheless try repeat this exercise at least once.
higher the level of difficulty, the shorter the drill will be.
Running/Hands Up
is an extremely intense drill. It is a class by itself due to its high complexity impact on the body. Though called “running”, it actually works the upper body
when running with weights (see next). You may consider this exercise as a quintessential will challenge your durability more than anything you have ever tried.
If you suffer from a knee injury, do not attempt running with your hands up, let alone with weights instead, follow the very same drill while walking.
un or sprint while your hands are up in two positions: First – defense – your hands are your arms are hooked 90° in front of your forehead; Second your arms are stretched high above your head.
You can do this drill outdoors or indoors (treadmill), the faster you run, the harder it will get general rule, try incorporating the following sprint intervals:
Start running for 30 seconds while your hands are up in a defense position
60 seconds while your hands are in an overhead-stretched position Repeat the above twice (or more if you can), yielding a minimum overall 3 minute drill
further, go all the way out. Incorporate 1-3 minutes sprint intervals in your (performing max speed / per 60 sec. interval). For instance: 1st minute/maintenance speed, 2
minute/maintenance speed, etc., continue up to 10 minutes.
repeat 4 times to a
5 reps – if possible, , the 3 minute kick & punch , nevertheless try to
. It is a class by itself due to its high complexity works the upper body –
a quintessential an anything you have ever tried.
If you suffer from a knee injury, do not attempt running with your hands up, let alone with weights –
your hands are positioned
Second –
will get. As a
stretched position Repeat the above twice (or more if you can), yielding a minimum overall 3 minute drill
sprint intervals in your drill minute/maintenance speed, 2nd
Running with Weight
Running with weight is an advanced version of the previous drill. Pick a pair of lightweight dumbbells (start with 5
way as featured previously in the running/hands up drill while holding a dumbbell in each hand. Running with weights involves a higher level of intensity
feeling the lactic acid accumulating i
supportive muscle in your upper body. Once you cross the three minute limit, you will become a bundle of pain and from there on it can only be defined as plain cruelty. You will
drill regardless to how strong you are.
Running with weights is one of the most effective Your body responds best to extreme challenges. you’ll get better results from a three minute drill.
As you progress, you may be able to run with weights for up to 5 minutes or even 10 minutes at a time. If needed, you can turn this drill
of the gym in no time.
Advanced Drills
Class IV – Extreme Units
Lifting, pulling, punching and hopping
Class IV Extreme Units might be too the overall impact to its extreme potential
level of difficulty, increased time under tension, and increased complexity. Similar to Class I units, Class IV units
complexity as they shoot the level of difficulty from huffing and puffing into screaming. remains the same: sustain performance
Running with weight is an advanced version of the previous drill.
Pick a pair of lightweight dumbbells (start with 5‐8 and increase gradually to 10‐12) – run the same way as featured previously in the running/hands up drill while holding a dumbbell in each hand.
unning with weights involves a higher level of intensity – within the first minute or so, you’ll start feeling the lactic acid accumulating in your shoulders and back, slowly taking over every major and supportive muscle in your upper body. Once you cross the three minute limit, you will become a bundle of pain and from there on it can only be defined as plain cruelty. You will certainly feel
regardless to how strong you are.
the most effective ways to force physical toughening and fat burning. to extreme challenges. Adjust your weight load accordingly. Remember
a three minute super intense drill than from a thirty minute moderate
As you progress, you may be able to run with weights for up to 5 minutes or even 10 minutes at a this drill into a few minutes stand‐alone workout as you’ll be
ifting, pulling, punching and hopping
might be too advanced for beginners. The premise of these units
potential. This can be done via increased weight load, increased difficulty, increased time under tension, and increased complexity.
units incorporate Lift & Punch exercises but with higher level of difficulty from huffing and puffing into screaming. performance rather than score and fail. Following are sample
run the same way as featured previously in the running/hands up drill while holding a dumbbell in each hand.
within the first minute or so, you’ll start n your shoulders and back, slowly taking over every major and supportive muscle in your upper body. Once you cross the three minute limit, you will become a
certainly feel that
to force physical toughening and fat burning. . Remember, a thirty minute moderate
As you progress, you may be able to run with weights for up to 5 minutes or even 10 minutes at a as you’ll be in and out
units is to drive via increased weight load, increased
higher intensity and level of difficulty from huffing and puffing into screaming. Your goal
Sample Units:
1. Squats with a barbell in overhead press position 2. Lunges with a barbell in overhead press position 3. Bench hopping (see below)
4. Combine 1. and 2. 5. Combine 1. and 3.
Notes
You can increase the complexity of the unit by adding a “pull” exercise to the mixture. For instance: Do 5 squats with overhead barbell, followed by 5
minute of heavy bag punching.
When doing the Class IV squat exercises,
touches your Achilles (not halfway). While declining, keep your heels on the ground; if you can’t, it’s a sign of a weakness in your
weight load (or squat without weig
You can increase the intensity of the exercise Increasing weight load
Increasing the number of reps (squats or lunges) Increasing the velocity of your punches
Increasing the number
Increasing the height of the bench
You can substitute heavy bag punching with air punching or with towel swiping. You can also substitute the barbell with dumbbells in the squat and lunge exercises.Bench Hopping
Put a bench in front of a heavy bag, forming 90º with the bag. Stand next to the bench, your face in front of the bag, and your hands up in defense position, fisted in front of your head.
Punch the bag with max intensity a few times and jump
Squats with a barbell in overhead press position & heavy bag punching Lunges with a barbell in overhead press position & heavy bag punching Bench hopping (see below) & heavy bag punching
You can increase the complexity of the unit by adding a “pull” exercise to the mixture. For instance: Do 5 squats with overhead barbell, followed by 5-10 pull-ups, followed by 1 minute of heavy bag punching.
When doing the Class IV squat exercises, work all the way down until your butt (not halfway). While declining, keep your heels on the ground; if you can’t, it’s a sign of a weakness in your lower back – and if this is your case, lower the weight load (or squat without weight) until strengthening your back.
You can increase the intensity of the exercise in the following way: ncreasing weight load
ncreasing the number of reps (squats or lunges) ncreasing the velocity of your punches
number of the bench hopping intervals ncreasing the height of the bench
heavy bag punching with air punching or with towel swiping. You can also substitute the barbell with dumbbells in the squat and lunge exercises.
nch in front of a heavy bag, forming 90º with the bag. Stand next to the bench, your face in of the bag, and your hands up in defense position, fisted in front of your head.
a few times and jump sideways over the bench – landing while your You can increase the complexity of the unit by adding a “pull” exercise to the mixture. For
ups, followed by 1
until your butt almost (not halfway). While declining, keep your heels on the ground; if
and if this is your case, lower the
heavy bag punching with air punching or with towel swiping. You can also
nch in front of a heavy bag, forming 90º with the bag. Stand next to the bench, your face in
hands up in defense position. Punch again and jump Repeat 4-10 times if possible.
You can also alternate by jumping on the top of the side of the bench and punch. Repeat 1
Extreme Drills:
Class IV Extreme Drills can be incorporated by combining 2
Do 5 reps of squats with overhead pressed barbell followed by 1 minute of heavy bag punching – repeat 1-4 times
Do 5 reps of lunges with overhead barbell followed by 1 minute of heavy bag punching repeat 1-4 times
Increase the length of the drill by combining squat following way: Do 5 squats with overhead barbell, barbell, followed by 5-10 pull
times.
Do 5 reps of bench hopping. [“Rep” means jumping
(left -right- left] followed by 1 minute of heavy bag punching
Substitute heavy bag punching with air punching or with towel swiping. You can also combine Class I
running exercises. For instance:
o
Do 5 reps of bench hopping followed by 1 minute heavy bag punching followed by 1 reps clean presses – repeatbeneficial.
o
Do 3 minutes of running with weights followed by 5 reps of squats with overheadbarbell, followed by 5 reps of lunges with overhead pressed barbell, followed by 1 minute of super intense heavy bag punching
times but without the running.
As a general rule, combine advanced and basic drills. The term “advanced drill” does not
means higher level of complexity and difficulty but not
hands up in defense position. Punch again and jump over the bench back to the starting position You can also alternate by jumping on the top of the bench, punch, and then jump down to the other side of the bench and punch. Repeat 1-4 times.
can be incorporated by combining 2‐5 units. For instance:
squats with overhead pressed barbell followed by 1 minute of heavy bag 4 times
lunges with overhead barbell followed by 1 minute of heavy bag punching
ncrease the length of the drill by combining squats with lunges and pull up exercises in the following way: Do 5 squats with overhead barbell, followed by 5 lunges with overhead
10 pull-ups followed by 1 minute heavy bag punching –
bench hopping. [“Rep” means jumping forward and backward over left] followed by 1 minute of heavy bag punching – repeat 1-4 times. heavy bag punching with air punching or with towel swiping.
You can also combine Class IV advanced exercises with Class I basic exercises or running exercises. For instance:
Do 5 reps of bench hopping followed by 1 minute heavy bag punching followed by 1 repeat 1-4 times. Combining basic and advanced exercise
Do 3 minutes of running with weights followed by 5 reps of squats with overhead
barbell, followed by 5 reps of lunges with overhead pressed barbell, followed by 1 minute heavy bag punching – to a roughly 5 minutes monster drill. Repeat 1 times but without the running.
As a general rule, combine advanced and basic drills.
” does not indicate in any way a superiority over the basic drills. Advanced means higher level of complexity and difficulty but not superiority. Regardless to how physically
starting position. and then jump down to the other
squats with overhead pressed barbell followed by 1 minute of heavy bag
lunges with overhead barbell followed by 1 minute of heavy bag punching –
s with lunges and pull up exercises in the by 5 lunges with overhead
repeat 1-4
forward and backward over the bench 4 times.
with Class I basic exercises or Class III
Do 5 reps of bench hopping followed by 1 minute heavy bag punching followed by 1-5 ombining basic and advanced exercises is always
Do 3 minutes of running with weights followed by 5 reps of squats with overhead pressed barbell, followed by 5 reps of lunges with overhead pressed barbell, followed by 1 minute minutes monster drill. Repeat 1-4
asic drills. Advanced . Regardless to how physically
stronger and tougher you become, you should always look at bas your training – you’ll be surprised how more effective your e between basic and advanced drills in your workout routine.
Summary
The key to the super muscle training regime is in the drill. A super muscle workout can be done as a single stand‐alone drill, or as a few combinedfrom 3 minutes to 45 minutes. In times of “having no time”, you can still super intense 3 minutes workout
When designing your workout, bewith 3‐5 minute drills, combine 2‐5 drills in your workout to yield roughly 10
sessions. As you progress, increase the weight load or the length of the drill, or both.
You can incorporate conventionalexercises and abdominals. You can also cycle between days of super muscle workouts and days of sheer resistance, cross fit
sprint intervals in your regimen.
The three factors that giveintensity, diversity and length
Intensity means weight load, level of speed, level of velocity, and level of
Diversity means the number of different performance capabilities incorporatedstrength, speed, velocity, etc.
Length means time under pressure.
Finally, do not overtrain. Incorporatein these days. Your recuperation period is as important to your progress as your training.
Nutritional Tips
The super muscle regimen may fail to some useful tips:
stronger and tougher you become, you should always look at basic exercise as the cornerstone you’ll be surprised how more effective your exercise regimen will be if you between basic and advanced drills in your workout routine.
The key to the super muscle training regime is in the drill. A super muscle workout can be ‐alone drill, or as a few combined drills. The workout’s length can range minutes to 45 minutes. In times of “having no time”, you can still hit your body with
workout via running with weights (see Class III exercise).
When designing your workout, be patient. Build your strength and durability gradually. Start ‐5 minute drills, combine 2‐5 drills in your workout to yield roughly 10 –
sessions. As you progress, increase the weight load or the length of the drill, or both. conventional exercise in your super muscle workout including pull exercises and abdominals. You can also cycle between days of super muscle workouts and
, cross fit, or sport conditioning. If you do aerobics, incorporate t intervals in your regimen.
The three factors that give your body the signal to adapt and improve are: length.
means weight load, level of speed, level of velocity, and level of means the number of different performance capabilities incorporated strength, speed, velocity, etc.
means time under pressure.
Incorporate 1-2 resting days per week; allow yourself to get lazy recuperation period is as important to your progress as your training.
fail to deliver its full impact without proper nutrition. Following are ic exercise as the cornerstone of xercise regimen will be if you cycle
The key to the super muscle training regime is in the drill. A super muscle workout can be drills. The workout’s length can range
hit your body with a (see Class III exercise).
gradually. Start 30 minute sessions. As you progress, increase the weight load or the length of the drill, or both.
including pull exercises and abdominals. You can also cycle between days of super muscle workouts and
or sport conditioning. If you do aerobics, incorporate
means weight load, level of speed, level of velocity, and level of difficulty. means the number of different performance capabilities incorporated –
llow yourself to get lazy recuperation period is as important to your progress as your training.
Choose your food from the lower food chainway. Fruits, vegetables, legumes, roots, nuts, seeds, eggs and dairy To this you can add marine food
The above foods should always be first priority on
food chain – grain, meat (from overfed animals) and refined products should be Our species hasn’t fully adapted to foods higher on the food
we have the ability to kill and eat other species Regardless to how attractive meat may seem to – the fact remains: humans and apes
protein. The high intake of meat
of all apes, do not even like meat. As for grains,
oats, barley, wild rice and corn are superior to the later rice and corn. Sprouted grains are
refined grains.
As a general rule, keep your meals as low g
Rotate between the two fuels: carbs and fat. Separate between “carb days” and “fat days” muscle can only utilize one primary fuel at a time
glycemic index as this could be
will certainly contribute to your health and longevity.
Use the right food combinations:
Vegetables & protein mix with everything
Grains & nuts do not mix Grains & sugar do not mix Grains & alcohol do not mix
Nuts & sugar (or fruits)do not mix
Have your main meal at night. Humans are inherently
Incorporate recovery meals right
non-denatured whey protein from grass fed cows
You can incorporate a few recovery meals after your workout. First recovery training, followed by second and
lower food chain. Your body is programmed to better survive ruits, vegetables, legumes, roots, nuts, seeds, eggs and dairy should be your staple To this you can add marine food – fish and seafood (wild catch).
The above foods should always be first priority on your grocery list. Foods from the top of the grain, meat (from overfed animals) and refined products should be your
ur species hasn’t fully adapted to foods higher on the food chain. We are indeed predators as we have the ability to kill and eat other species, but as predators we stand in the end of the line Regardless to how attractive meat may seem to you – hamburgers, fried chicken and beef steaks
and apes lack certain enzymes necessary for fully utilizing meat high intake of meat has been shown to shatter human health. Gorillas, the strongest
meat. As for grains, though not an ideal choice, the ancient gra rice and corn are superior to the later grains – wheat and some new species of
grains are better than whole grains and whole grains are better As a general rule, keep your meals as low glycemic as possible.
otate between the two fuels: carbs and fat. Separate between “carb days” and “fat days” muscle can only utilize one primary fuel at a time. Nonetheless, beware of the carb fuel
could be counter-effective. Keeping your diet as low glycemic as possible will certainly contribute to your health and longevity.
the right food combinations:
protein mix with everything
do not mix
Have your main meal at night. Humans are inherently nocturnal eaters.
right after your workout. Use quality fast assimilating proteins protein from grass fed cows (see warriorwhey.com).
You can incorporate a few recovery meals after your workout. First recovery 15-30 minutes , followed by second and potentially third recovery meals every 1‐2 hours.
survive that should be your staple foods.
from the top of the your last priority. hain. We are indeed predators as
end of the line. hamburgers, fried chicken and beef steaks lack certain enzymes necessary for fully utilizing meat
health. Gorillas, the strongest the ancient grains – and some new species of
better than
otate between the two fuels: carbs and fat. Separate between “carb days” and “fat days” as your carb fuel’s
your diet as low glycemic as possible
fast assimilating proteins such as 30 minutes after ‐2 hours.
Your recovery meals should be insulin resistance (see warriorwhey
Adjust your diet to fit your sport conditioning priority. the ratio of protein/ fuel. If your main p
Adjust your calorie intake and supplementation to
activity – by adding or lowering the amount of fuel food in your main meal, and by your supplement intake
(plant- When adjusting your diet, use common sense. If you increase your training volume by merely 5%, do not bother with fuel food adjustments. If however you increase your training
100%, you should increase your fuel food accordingly. Through trial and error you’ll master the skill of adjusting fuel food intake
adjustments gradually – check how each adjustment (incre 30% ‐ 50% ‐ 100%) affects your energy level
Final Note
The Super Muscle Workout is not just a training program, but rather a
you haven’t given up on your dream to excel, you’ll find this regimen highly viable old you are. Be practical, adjust the
instance, if your physical capacity allows you to handle only your current condition is only relative to your peak potential you will be able to progress regardless to your initial level of fitness and progress takes time. Nonetheless
passively die), time will work for you instead of against you keep a strong healthy physique and
(More information on the super muscle in
ould be made with no sugar added to avoid blood sugar fluctuation insulin resistance (see warriorwhey.com).
Adjust your diet to fit your sport conditioning priority. If your main priority is strength, increase fuel. If your main priority is endurance, increase the ratio of fuel
calorie intake and supplementation to accommodate the level of your by adding or lowering the amount of fuel food in your main meal, and by
-based vitamins & minerals, vitamin C and detox herbs). When adjusting your diet, use common sense. If you increase your training volume by merely 5%, do not bother with fuel food adjustments. If however you increase your training
100%, you should increase your fuel food accordingly. Through trial and error you’ll master the skill of adjusting fuel food intake – how much to add or omit. To be on the safe side, do the
check how each adjustment (increase or decrease in fuel food intake by ‐ 50% ‐ 100%) affects your energy level, body fat, and overall progress.
The Super Muscle Workout is not just a training program, but rather a commitment to a your dream to excel, you’ll find this regimen highly viable regardless to , adjust the workout to accommodate your level of fitness and
allows you to handle only a lower level of difficulty, that’s ok as is only relative to your peak potential. And if you persist challenging yourself ll be able to progress regardless to your initial level of fitness. Be patient. There is no quick fix
. Nonetheless, once you’re committed to actively survive (rather than , time will work for you instead of against you – and unlike most people you’ll be able to
and a biologically young body.
super muscle in Unlock Your Muscle Gene and Ori’s Blogs.)
o avoid blood sugar fluctuation and f your main priority is strength, increase riority is endurance, increase the ratio of fuel/ protein.
your physical by adding or lowering the amount of fuel food in your main meal, and by adjusting
minerals, vitamin C and detox herbs). When adjusting your diet, use common sense. If you increase your training volume by merely 5%, do not bother with fuel food adjustments. If however you increase your training volume by 100%, you should increase your fuel food accordingly. Through trial and error you’ll master the
how much to add or omit. To be on the safe side, do the ase or decrease in fuel food intake by
commitment to a lifestyle. If egardless to how accommodate your level of fitness and schedule. For
, that’s ok as challenging yourself Be patient. There is no quick fix
rather than you’ll be able to
