The Basic Principles of Anaerobic
basic principles of the anaerobic portion of an exercise program
weights and choose a weight that will get you to failure in
about 10 to 12 reps.
repetitions, i.e. lift the same weight 10 to 12 and approximately
weight so that you always lift to failure by the end of the
set. This is the point that you cannot go further at the end
of your rep. When you feel that you are at that place do one
more rep. Most muscle will be built on that last rep.
weight to a count of 4-5 seconds. Lift slowly and smoothly.
the weight to a count of 1 -2 seconds. Again, return it smoothly
and do not drop it.
sets for about 60 – 90 seconds.
Do a second
set with the same weight, but drop the reps down by 2 or 3.
third and last set, but this time hold the weight for 8 to 10
seconds and then return slowly. This will greatly increase your
lactic acid threshold.
shown that men and women who use this protocol have the greatest
increase in growth hormone levels, which will greatly increase the
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