The Ultimate & Optimized Exercise Program .. or not
A fitness center full of 'space age' mechanisms in yellow, black & chrome cannot provide what this program offers with minimal equipment!
Combining the benefits of interval training & circuit training into one "Lactate Threshold Exercise Program".
This is a synergistic 2 part program .. optimized aerobics blended seamlessly with optimized anaerobics
Drop sets, forced reps, compound sets .. all utilized with circuit training.
Our goal is to take advanced workout warriors to their "lactic acid threshold!" A program designed to be 'Lactate Threshold Exercise', with waste product elimination being given near equal status with nutrient delivery ( conventional cardio- vascular ).
Higher rep work involves primarily enzymatic adaptation to lactic acid and ion accumulation in the muscle.
Watch these videos several times .. do your own sets .. re-watch the videos until you are comfortable with these techniques.
An un-stopping circuit training routine utilizing both pathways.
Utilizing the principles of "csmngt.com's Lactate Threshold Training".
Unavoidable truth: It needs to be somewhat difficult to stimulate the muscles.
Read the basics of lactic acid. Aerobic vs. Anaerobic Exercise. What's the real difference?
Optimized Workout Book Store
The doer alone learneth. ~ Friedrich Nietzsche (1844-1900)
Good form Rules .. always focus on proper form & cadence with each movement.
Never use bad from to complete a movement .. lower your weight & knock out more reps with the lower weight.
Lower weights .. never bad form!
Circuits to include all major muscle groups.
We recommend lower weight / more reps than any other program.
Drop sets / super sets / compound sets .. & during the last 1/2 of the workout .. pre exhaustion.
Very easy to maintain a 120 -160 pulse rate doing drop sets ..
Maintain an aerobic pulse rate while performing an anaerobic exercise.
This section describes the principals of our recommended circuit training anaerobic exercise program.
3 -5 sets per movement.
12 - 20 reps per set, to failure.
The last rep on the last set should be difficult.
Or possibly you can not do a full # of reps WITH GOOD FORM on the last set.
Anaerobic exercise = time under load should be 30 - 45 seconds.
Over 60 seconds of exertion & the exercise becomes more aerobic.
Anaerobic & aerobic exercise BOTH provide unique physiological benefit.
Set length can be controlled by the speed of each rep & the number of reps.
Slow movements with good form are best.
The down movement is VERY IMPORTANT!
Proper form will reduce the chance for injury as well as improve benefit!
Try slowing down, 1 second up 3 - 4 - 5 seconds down.
12 reps @ 1 second up - 3 seconds down = 50 seconds under load.
20 reps @ .5 second up - 1 second down = 30 seconds under load.
Focus on form, count down .. up slowly.. down real slow.
Focus on each part of the movement!
Amazing how REALSLOW dumb bell presses and curls raise the pulse rate while striding on the treadmill
Go for the lactic acid burn in the worked muscles, you should feel the muscle being worked!
Then on to the next muscle/exercise movement then on to the next muscle .. finally back to the initial muscle group again .. & again .. & again..
A constant circuit of movements.. while striding on the treadmill! or stationary bike .. or both, incredible hamstring burn is possible on a bike.
On the treadmill you can have simultaneous calf / bicep 'lactic acid burn', followed by calf / triceps lactic acid burn, followed by calf/quad/deltoid burn, followed by bicep/triceps/quad burn.
Total body aerobics & anaerobics.
Optimized Aerobics .. optimized with easy to master intervals
Optimized Anaerobics .. optimized with easy to master drop sets, super sets, compound sets ..
Beginners .. start slowly .. for beginners this a a lifetime lifestyle change .. might take several months for you to achieve a true runners high .. revel in the elation of a good pump & runners high .. quite wonderful actually.
You can get there .. but some dedication is required.
& will be more than worth any and all investment .. Health & Fitness are Wealth.
Our recommended minimal exercise session is 35 - 40 minutes 3 - 4 - 5? times per week .. 2 on 1 off seems reasonable .
Definitely not 6 or 7 training days per week unless you are in competitive training.
Competitive athletes, especially over 40 .. in training should expect some injuries
The incidence of injuries increase with hours per week exercising..
ALBANY, N.Y. (AP) - A new study suggests that doing intense interval training for 20 minutes three times a week is just as effective at boosting strength and endurance as five to six hours of jogging or moderate cycling.
"From a muscle perspective, when you do long, slow endurance training, you are only recruiting part of your muscle fibers to do the work," Gibala said. "In high intensity exercise, you call upon all of your muscle fibers. They respond and adapt."
Required Part I: Utilization of dumb bells / hand weights while striding on a treadmill.
Warm up until elevated / deeper / faster breathing is present .. just increase a few breaths per minute
Set the machine for a fast walk at full elevation.
Have several sets of dumb bells available .. I have several pair on a table next to the treadmill.
Now pick up a light dumb bell & start circuits of upper body movements.
While striding .. or stationary biking .. do circuits of standard upper body movements
Start with relatively light .. or no weight .. get the feel .. adding upper body movement does require some coordination.
Oh .. & coordination dexterity movements are not a bad thing to include in a workout!
Amazing what a very slight increase in hand weight can do to ones level of exertion at constant treadmill speed.
Increase the hand weights 1 or 2 pounds to see a major jump in pulse / respiration.
Use weights light enough to achieve lactic acid burn before your upper pulse limit is reached.
Slightly heavier weights can have a huge impact!
By slightly increasing hand weight .. 1 - 4# increase .. the aerobic session becomes an anaerobic interval ..
Aerobics optimized with intervals, short bursts of unsustainable effort.. which makes aerobics anaerobic.
Striding on a treadmill at full elevation while coordinating full range upper body movements!
Optional Part II: Get off the equipment to do some heavier circuit work.
With this integrated multi faceted program many of Joe Weider's Principles of Training are utilized .. we do not agree with the heavier lifting Joe recommends .. to many injuries .. Heavy may be necessary for competitive athletes. We do not agree with nor subscribe to all of Joe's Training Principles but must credit his leadership for this integrated program. Joe da man!
Advanced routines & principals. Easy to learn & utilize.
circuits & intervals & more circuits w/ compound sets .. then compound drop sets .. then pre-exhaustion ..
My favorite Arnold imitation session is "DO the Rack" .. love it every time.. with any movement
Equipment Required: minimum 3 pair of dumb bells.
Have several .. 3 -4 - 6 -- 10! pairs - quick change type adjustable free weight dumb bells are cheap & easy .. have your 'rack ready' .. no time to change weights..
& Why named 'Do the rack" .. Go down the entire length of a well equipped gym's dumb bell rack
you'd have to have seen a dumb bell rack to imagine .. dumb bell rack with a line of descending dumb bells.
Start at one end & pump out reps all the way to the lighter end .. !
reps to failure .. immediately move to lighter weight .fail . lighter .. fail .. til failure with 8#ers.
Start with a dumb bell you can do 15 - 20 reps with.. Any movement ..
Bench, arm, leg .. you choose.
reps to failure for movement of choice
Immediately ... Immediately .. Pick up lighter dumb bells & do reps to failure with the lighter weight.
Now immediately again, Pick up still lighter weights ..
& do drop sets down to the lightest weight you have
fail with baby weights or less at the end ..
lubb it tu mutt .. literally unable to move the worked body part ..
total body part exhaustion with joint & tendon friendly lighter weights ..
My recommended dumb bell weight set is from 40#s to 5#s .. 2.5# increment decrease down to 20 then 1.25+/- incremental decrease to the 5#s.
or .. 4 .. 5 quick change handle sets w/ free weights .. have the 'drop weight dumb bells' ready before starting the set.
Do not stop to change weights .. not effective.
The lighter units are for both treadmill utilization & drop setting... 40# may be over kill.
Extreme results are possible with this program without the increased incidence of injury with long training or heavy weights.
Standard weight training movements .. several for each muscle group.
All movements always done with intervals of drop sets, supersets, compound sets ..
some of my favorite sessions are super sets of compound drop sets
Go for the muscle burn with each upper body movement.
As systemic lactate increases all muscle groups are are being saturated by systemic lactate.
Our goal of "Lactate threshold with each interval / circuit movement" becomes easy to achieve.
.. then on to the next upper body movement - burn .. & the next ... .. & next ..
Get back on the treadmill / bike for more aerobics with intervals
Get off the treadmill & do more anaerobic circuits optimized with the principles of lactate threshold training.
The proper body alignment 'side effect' of this program is a huge 'hidden benefit'.
In order to complete the full range of movements while striding proper body alignment is required.
You body will naturally assume an optimized body alignment in order to complete the movements.
& soon you will maintain that improved alignment / posture all day!
Like Mr. Nietzsche ( 1844-1900) reportedly said & I keep droning .. The doer alone learneth.
A fitness center full of 'space age' incredible mechanisms in yellow, black & chrome could not provide me with the workout this program offers!
Minimal home gym equipment required.
Quality Exercise bikes are to heavy for effective internet purchase
& Wal-Mart dumb bells are fine!
a better than Wal-Mart Treadmill is a luxury investment .. but a nice luxury ..
This program is designed to utilize the principals of 'Lactate Threshold Exercise'.
Lactate threshold exercise: exercise each muscle group until your experience the 'muscle burn' associated with the approaching the lactate threshold
Then rotate to another muscle group to stimulate to the lactate threshold again
.. then the next muscle group to the lactate threshold .. & again ..
biceps til burn .. then triceps .. then delts .. then pecs .. then hams .. then glutes .. then ...
& then do it again..
The doer alone learneth. ~ Friedrich Nietzsche (1844-1900)
There are no rules with this program .. anyway you choose to do it .. just focus on keeping a lactate threshold burn happening in a muscle group as much as possible ..
the only 'kinda rule' is: no resting!
if you are not experiencing lactate threshold burn at any instant .. you need to pick up the tempo.
Exercising all major muscle groups anaerobicaly ..
Always keeping the lactate threshold principals as a immediate goal with each movement ..
& then pushing the aerobic window with continuous circuits of the anaerobic movements.
Simultaneous anaerobic muscle burn combined with aerobics.
The simultaneous upper and lower body movements require proper bodily alignment, which over time will result in personally optimized posture! An incredible side benefit!!
Upper body Aerobic Fitness is equally important as lower body Aerobic Fitness.
Total body lactate threshold aerobic exercise is extremely beneficial to physiologic balance.
Most aerobic routines focus on lower body fitness: walking, jogging, biking.
Combining the benefits of interval training & circuit training into one "Lactate Threshold Exercise".
This program while not rocket science, is firmly based in science & physiology.
Full range hand movements while striding on a treadmill.
Combine lower body treadmill aerobics with simultaneous upper body circuit training aerobics.
Include intervals by increasing the hand weights
Get off the equipment & do heavier circuit training or bench / floor exercises .
This routine can be adapted for beginners or the most advanced fitness pro.
Below is a general outline of the routine.
It is infinitely adjustable.
Nothing is against the rules. ( except resting! :-o)
It is an excellent warm up for a heavier lifting program.
It is an excellent alternate workout.
Variety is a key to successfully enjoying a long term program.
I have done this routine in infinite variations for 20 years. No two workout sessions are exactly the same, the time devoted to the routine is relatively consistent, but the exercises constantly vary.
A 10,000 square foot fitness center full of 'space age equipment', incredible engineering wonders, complicated mechanisms in yellow, black & chrome could not provide me with the benefits that this program offers!
The constant total body movement (& the infinite movement variations) results in a constantly changing center of gravity.
Proper body alignment / posture is necessary for the body to deal with constantly shifting center of gravity while striding.
The constant total body movement ( infinite & constant movement variations ) results in a constantly changing center of gravity.
Proper bodily alignment, posture, is necessary to maintain balance in this environment of 'constantly shifting center of balance'.
You instinctively assume a personally optimum posture & naturally fine tune the muscles of grace, balance, alignment and posture.
This proper alignment side effect of this program is a huge hidden benefit.
The program centers on the use of hand weights while striding on a treadmill.
It can be done on a stationary bike ( how I started ), but the human geometry was designed to walk. The joints, tendons & muscles are aligned for upright walking.
Upper body aerobic fitness is as important as lower body aerobic fitness.
90% of upper body exercise movements can be done standing, therefore walking / striding.
Curls (& the multiple hand position variations ), tricep extensions, military presses ( & hand position variations ) & lateral / front raises.
Plus all the variations of each of those movements.
With elevation control & hand weights, a 3 - 4 mile per hour ( fast walk ) pace for 20 - 40 minutes is all that anyone can handle.
Elevation is variable within the limits of the equipment
I have a standard 2"x4" board under the front of my treadmill to gain additional elevation.
& hand weights are infinitely variable.
With a table next to the equipment several pair of dumb bells can be utilized without getting off the equipment.
Lower speed w/ higher elevation provides a lower impact workout.
Same pace / same elevation increase the hand weights by 4#s & watch pulse jump 20 points .. then to anaerobic unsustainable.
Start with light weights & moderate / low elevation to determine your base line.
The goal is at least 20 minutes for the routine, if your pace / elevation / hand weights are to difficult you will not make the 20 minutes.
30 - 40 minutes is optimum for aerobics.
Higher elevation & heavier weights are utilized for the interval portion of the routine.
I tend to leave the elevation fixed( 100% UP ), experiment for your comfort zone
Keep 2 sets of dumb bells next to the treadmill.
1 set for the constant movement, 1 heavier set for intervals
Increase the hand weight by even 1 or 2 pounds & you will feel it.
I personally cannot maintain the constant motion for 20+ minutes ( 30- 40m minutes is my window ) with 15 pounders.
I personally use 10 pounders for the body of the workout & use 15 pounders for intervals.
Remember I have been using this program for 20 years, start with weights appropriate for your personal level of fitness.
You may very well find MY choice of weight to be totally wimpy or way to much.
Choose a weight appropriate for YOU to use for 20 - 40 minutes of constant motion!
If you have the options to tie up equipment while doing other exercises these variations will work.. in a crowded health club environment this option may not be practical.
Once or twice during the session, get off the equipment & do a regular circuit training routine.
Get off the treadmill ( bike ) & do several 'circuits' of exercises you cannot do on the treadmill.
Immediately after getting off the equipment do a chest / back circuit ( or 2 or 3, :-).
While off the equipment, also do heavier sets for the movements on the treadmill.
Curls, presses & tricep work with heavier weight.
It is important to exercise the muscles you cannot work while striding.
The exercise movement for some muscle groups cannot be done standing or striding.
Examples: bench press, flys, pull downs.
To work these other muscle groups, get off the tread mill & do several minutes of circuit training focusing on the movements you cannot do while striding on the equipment.
Sets of 12 - 20, to failure.
We always recommend a complete workout.
Muscles work in tandem with other muscles / structures.
If you work the front of the arm you should work the back of the arm, if you work your chest you should work your back.
If you push up you should work the opposing muscle group & pull down.
Muscles only pull / shorten.
Simplistic example: the bicep pulls the hand to the shoulder while the tricep moves the hand from the shoulder to a straight arm position.
After completing the striding / peddling portion of this session do some heavier weight work w/ longer rest.
Drop sets & compound sets
abs & stretching.
It is impossible to complete this routine with bad posture, YOU SHOULD STAND ERECT with proper alignment or you will have difficulty going through the complete range of exercises while striding.
Bad / improper alignment will not allow you to do the full range of movements while striding.
Proper alignment is optimal for all day to day activities.
Your will develop better posture & maintain proper bodily alignment utilizing this total body integrated program.
The hand movements result in a constantly changing center of gravity, you will develop better balance & coordination as you progress.
|Anaerobic exercise, optimized with circuit training||Move quickly from one exercise to another with minimal rest.|
|Short bursts of an unsustainable exertion pace.|
|Some stretching or Yoga||
Flexibility is important to function & injury prevention.
|Lactic Acid & HGH||
There is a HGH release associated with lactic acid.
|HGH Releasing Products||Preworkout & Bedtime HGH Releasers.|
|Weightlifting Video: Clips & Details||Ms. World Figure & Mr. Bangkok demonstrate form & technique.|
|Ultimate Total Workout!||Try This!|
Good Luck & Stay Young
Photos from the original book! 1985.
A quick personal story:
In late 2002 my place of residence changed, a move of over 1000 miles. It was decided that one trip was all that was practical, 1 'U-Haul truck' & 1 'U-Haul trailer'.
We had lived in the same home for 17 years, just the stuff / memorabilia in dead storage would have filled up the U-Hauls!
Decisions had to be made, what to keep & what to leave behind / give away.
My beloved, :-) , treadmill was a heavily used 6 year old workhorse, I spent many a wonderful hour on that 'ol gal. It was worn, haggard, rusted from sweat & most of the electronic functions had stopped working. The decision was made ( as the U-Haul space filled ) to donate the treadmill to the Salvation Army ( I hope the new owner loves her as much as I ).
I went for almost a year without a treadmill.
I joined a health club & stood in line waiting for equipment availability.
I continued with circuit training & enjoyed the plethora of equipment options.
Actually, I ended up using the free weights 90% of the time!
Free weights are the only way to go .. machines are for beginners.. except cables, I love cables ..
It was not practical to try to utilize this program with persons waiting for the equipment I was using, when I got off a machine someone else immediately got on it.
In the summer of 2003 a new treadmill was acquired. ( But I do miss my beloved original treadmill. )
For the first time in almost 1 year I was able to complete the Ultimate Routine.
For the first time in almost 1 year I was able to achieve the benefits that no other routine has allowed me to achieve!
A fitness center full of 'space age' incredible mechanisms in yellow, black & chrome could not provide me with the workout this program offers!