From FaT to FiT in 100 days experiment – Training Program

Share the joy
  •  
  •  
  •  
  •  

Training program based on a system of MYO-REPS.

 

Hi all, I would like to introduce the training plan which I decided to choose for myselves, at least for the current micro-cycle, around 6 weeks. Because you have to remember that our bodies can quite quickly to adapt to the conditions under which we put him and after some time the training plan will be much less effective and that is why it is worth every 6 to 8 weeks to modify your workout, and attack our body under a different “angle”. This can be of course done via small changes like changing the number of reps, the length of the pause between sets or selected weight. However, I go out with the assumption that the best from time to time is to do a complete ‘ reset ‘ of training and change the whole plan. And so we begin!

My training consists of 4 training days and some set of exercises that I do daily, independently from the rest of the workout. In this set consists of exercises that I know that they work great work me and that I just like to do. It’s important to choose a set of exercises that will be a pleasure for us to work with them and not a chore and forced us to the effort with an attitude “I do not like but I have to”. Let’s get to the heart of the workout, what is the system of Myo-Reps?

Note that the Myo-reps is a METHOD, not a program.

Although Myo-reps excels when you want to increase muscle mass and strength, the same stimulus to the optimal to retain muscle mass and strength on a diet and a calorie deficit. For my own part I have for the first time managed to keep the pressure force on a diet after I developed Myo-reps for today’s version – it always tends to drop by 10-20% when the fat starts to get low. I will also make clear at once that Myo-reps NOT suitable for beginners. It is an intensive method that requires that you have correct technique on all exercises, and know your own limitations in terms of performance, exercise tolerance and fatigue threshold.
Let us illustrate the performance of the Myo-reps from start to finish: 

First set … 11 reps with the last two repetitions going a little slower and you notice that it starts to get heavy. You are now close to full activation of muscle fibers, and we call this the activation kit. Put down the weight and breathe deeply in and out 5 times (a inhalation and exhalation is one time), which is about 10-15 seconds of rest. This is marked by a + Continue … 3 explosive reps. Replace the rod / weight and new 10-15 second pause. Continue … 3 … new reps 10-15 seconds pause, and 3 reps, but now you will notice that the third reps were noticeably slower. 

Replace the weight and TAKE BIT LONGER PAUSE – breathing deeply in and out 7-8 times, ie about 15-20 seconds of rest. I would recommend that you do not exceed about 15 deep breaths, or 30 second pause, then you begin to lose some of the desired effect and train probably too close to the fatigue that it is optimally. Continue … now with only two rather than three reps. If this goes smoothly proceed to the specified number of reps is reached – or a few reps over that if you have a particularly good day. Illustrated more clearly see it like this 

11 reps (near exhaustion) + 3 reps + 3 reps + 3 + 2 reps reps reps + 2 + 2 = 11 reps 15 reps 
I am writing this as 10 to 12 reps in 15 programsetup, where the number before the + sign means that you will manage approximately 10 to 12 reps before you approach the exhaustion of the first set(the activation set). Then there are short breaks and short sets of 3 and then 2 reps until you have 15 reps EXTRA total, which is the number after the + sign. Note also that 10 to 12 15 is only an example, the numbers may vary according to where in the training phase you are and what the exercise is about. Meaning in plain understandable setup :

The program is lasting 6 weeks.
Week 1 looks something like this:
20reps (activation set)+5+5+5

Week 2
15+4+4+4+4

Week3
12+3+3+3+3+3

Week4
10+3+3+3+2+2+2

Week5
8+2+2+2+2+2+2+2

Week6
6+2+2 Then lower the weights 15/20% and go 5+3+3

 

And below an example of my plan for this training system, modified under me.

 

Day 1. (Monday) Legs, Shoulders, Biceps.

  1. Barbell Squat 
  2. Leg Press (45° machine)
  3. Barbell Stiff-Legged Deadlift
  4. Seated Calf Raise
  5. Smith Machine Overhead Shoulder Press
  6. Dumbbell Seated Leteral Raise
  7. Dumbbell Bent Over Delt Raise
  8. Barbell Curl
  9. Barbell Preacher Curl
  10. Hanging Leg Raise

 

Day 2. (Tuesday) Chest, Back, Triceps.

  1. Barbell Bench Press
  2. Smith Machine Incline Bench Press
  3. Dumbbell Incline Fly
  4. Machine Decline Chest Press
  5. Cable Seated Row
  6. Close Grip Reverse Lat Pull Down
  7. Wide Grip Pulldown Behind the Neck
  8. Smith Machine Close Grip Bench Press
  9. Cable Rope Triceps Pushdown
  10. Cable Crunch

 

Day 3. (Thursday) Legs, Shoulders, Biceps.

  1. Barbell Front Squat
  2. Leg Extensions
  3. Lying Leg Curls
  4. Calf Press On Leg Press
  5. Barbell Push Press
  6. Dumbbell Lateral Raise
  7. Cable Rope Face Pull
  8. Dumbbell Incline Curl (45° bench)
  9. Barbell Close Grip Preacher Curl
  10. Oblique Raises on Parallel Bars

 

Day 4. (Friday) Chest, Back, Triceps.

  1. Barbell Deadlift
  2. Barbell Decline Bench Press
  3. Dumbbell Incline Bench Press
  4. Machine Fly
  5. Barbell Bent Over Row
  6. Reverse Grip Lat Pull Down
  7. Dumbbell One Arm Row
  8. Barbell Lying Reverse Extension
  9. Cable High Pulley Overhead Tricep Extension
  10. Medicine Ball Raise on Exercise Ball

 

Every Day Bonus Set

Before Workout

  1. Pull Ups 3 set 5 reps
  2. Chest Dip 3 set 5 reps

After Workout

  1. Dumbbell Shoulder Shrug 6 set 12 reps (5 sec rest between sets)
  2. Dumbbell Palms Up Wirst Curl Over a Bench 3 set 12 reps
  3. Plank 60sec +5 sec every next day
  4. Barbell Ab Rollout on knees 3 set 5 reps

4 thoughts on “From FaT to FiT in 100 days experiment – Training Program

  • December 23, 2017 at 11:03 pm
    Permalink

    I have noticed you don’t monetize your website, don’t waste
    your traffic, you can earn additional cash every month because you’ve got high quality content.
    If you want to know how to make extra $$$, search for: Boorfe’s tips best adsense alternative

    Reply
  • February 27, 2018 at 3:49 pm
    Permalink

    I have checked your website and i’ve found some duplicate content, that’s why you don’t rank high in google, but there is a tool that can help you to create 100% unique articles, search for;
    Boorfe’s tips unlimited content

    Reply
  • August 17, 2018 at 8:23 am
    Permalink

    I have noticed you don’t monetize your website, don’t waste your traffic, you
    can earn extra cash every month. You can use the
    best adsense alternative for any type of website (they approve
    all websites), for more info simply search in gooogle:
    boorfe’s tips monetize your website

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.