PERIODIZE: CYCLE H.I.T. & H.V.T.

PERIODIZE: CYCLE H.I.T. & H.V.T.

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I have studied and applied many of the training methods espoused by many experts.
The one theory on training that sticks out the most in my mind is Arthur Jones, and
Mike Mentzers High Intensity Training. Arthur Jones created the theory of High Intensity Training and along with the training theory, he created a fantastic line of exercise equipment named Nautilus to have his subjects apply his training concepts on.
The Mentzer brothers worked for Arthur Jones back in the 1970's. This is where the Mentzer brotherscreated their theory of HEAVY DUTY TRAINING.

Arthur Jones believed that training the whole body three times weekly in super high intensity fashion for short periods would benefit the athlete to a much greater degree than training for two to four hours, which is what was being practiced during the 1970's. This type of training is what most champions partake in, which is the high volume approach.

Mike Mentzer took what he learned from Arthur Jones and came to the conclusion that training the whole body in one training session three times a week would rob the other muscle groups of sufficient attention, so he devised a training program which had him "splitting" up the body into various muscle groups and applying the push-pull method of training.

This gave Mike Mentzer the approch he needed to focus on all of his muscle groups while at the same time applying the High Intensity concepts he learned from Arthur Jones.
The Olympic strength coach, Charles Poliquin, believes that a training program is only good for a short while. Once the body becomes accustomed to the training protocol the athlete must change the entire program so that continued progress can be expirenced. In other words, Arthur Jones and Mike Mentzer's theory on High Intensity Training will only work for a short period. Once the body gets used to this type of training results will come to a halt.

This will indicate to the athlete that it is time to change training programs.
I believe in the High Intensity approach to training along with the High Volume approach.
I use what is called PERIODIZATION. If you are following a high volume training approach at this time and not making gains, Then I would advise you to switch up to a High Intensity approach until this no longer works, which will have you switching up again to the volume approach.

We should incorporate both styles of training. Here is a sample training program you can begin to put to use.Follow this program every other day to ensure that each muscle group recuperates and grows. Try this program for three weeks or until it no longer yield results.


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Day One
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Chest
Dumbbell Fly’s, Cable Crossovers or Pec-Deck Fly’s supersetted with Dips or incline presses
Shoulders
Nautilus or dumbbell laterals supersetted with Nautilus presses or presses behind the neck
Bent dumbbell laterals (one set) Triceps
Nautilus triceps or press downs (one set)

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Day Two*
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Back
Nautilus pullovers or dumbbell pullovers supersetted with Close grip, palms up pull downs
Barbell rows (one set)
Shrugs supersetted with upright rows
Hyperextensions or Dead-lifts (one set)
Biceps
Nautilus or Barbell curls (one set)

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DayThree
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Legs
Leg extensions supersetted with Leg Presses
Squats (one set)
Leg curls (one set)
Calf raises (two sets)

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Training Pointers
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* There should be zero rest time between sets listed as a superset.

* Strive to progressively reduce working time, but don't rush so much that you compromise workout efficiency.

* Perform all of your exercises in strict fashion from full extension to full contraction. Pause at the top of Each movement before lowering the weight under control. Carry each set to the point of momentary muscular failure, in which another repetition is impossible to complete despite your greatest effort. Forced reps and negatives should be performed on a random basis only, not as part of each workout.

* Your workouts should be progressive. increase your weights whenever possible, but not at the expense of proper exercise form. When a weight that initially allowed for the strict performance of six to eight reps allows for 12, increase the weight by 10-20%.
If you would like to actually study this method of training further, Please send $15.00 to PAY-PAL using my email address:
leoncruz658@man.com and I will send you a DVD of Mike Mentzer and his brother, Ray Mentzer, which was shot during the 1970's when Mike was competing in bodybuilding contests and training in this way along with the training outline.

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BIG MUSCLE DRINK
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Blend these ingredients for the perfect pre-or-post workout mix of protein, vitamin C, and carbs. This may be the next best thing to an orange push-up-pop.
1/2 medium banana6 ounces low-fat vanilla yogurt4ounces orange juice4 ounces water1 ounce (2-tablespoon scoop) Whey protein powder.
Place the banana, yogurt, orange juice, water, and protein powder in a blender and mix well.
Makes one serving
Per serving: 370 calories
35 grams of protein
52 grams carbohydrates
2.5 grams of fat

Yours in health,

Leon Cruz.
Copyright, Urban Publishing Co LLC., 2010
**The contents of this daily email are not to beconsidered
as medical advice.Always consult a physician before
beginning orchanging any fitnessprogram.**
This email is protected by copyright, 2009, Urban Publishing CoLLC. .All rights reserved. Reproduction of any portion of this email isstrictly prohibited without the express written consentof Urban Publishing Co LLC., Inc.

Leon Cruz, Inc.Urban Publishing Co LLC.
P.O.Box 70181Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX

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