The Ultimate Guide! – Revolutionary Program Design

La vérité est que la plupart des programmes ne sont qu’une liste de choses à faire. “Fais ceci, fais cela, mange ceci, bouge cela, bois ceci, pas cela !”. La plupart des programmes sont essentiellement une liste d’étapes pour faire quelque chose. Mais si je vous disais que tout ce que vous devez savoir pour être en bonne santé est déjà écrit dans un seul livre ? Et si je vous disais que “Le guide ultime” est le livre qui vous apprend à concevoir n’importe quel programme de santé que vous voulez, et à le faire fonctionner pour vous ?

Après avoir créé des dizaines de programmes dans le passé qui ont touché des centaines de milliers de personnes, j’ai finalement décidé de partager tous mes trucs, astuces et tours de main pour la forme d’activité la plus efficace, la plus simple et la plus facile à mettre en œuvre que j’aie jamais vue.

Un livre n’est pas le seul moyen d’apprendre. Vous pouvez aussi apprendre en faisant, en observant, en lisant, en écrivant et en étudiant, en posant des questions et en y répondant, en prenant des notes et en réfléchissant. Cet article traite d’une approche révolutionnaire de l’apprentissage. Il s’agit d’un nouveau paradigme pour comprendre et participer au monde. Il s’agit d’une nouvelle façon d’apprendre et de donner du sens aux choses. Il s’agit de la façon dont nous pouvons tous devenir de meilleurs apprenants.

word-image-4939 Straps and chains are weightlifting tools made popular by Louis Simmons and the Westside Barbell Powerlifting Team. Louis used tires and chains to help his world-class powerlifters develop explosive power and break powerlifting world records year after year. But tires and chains are not just for powerlifters! Many of the world’s best bodybuilding coaches, such as. B. Josh Bryant and John Meadows, use bands and chains to help elite bodybuilders build the greatest possible muscle mass. The bands and chains make the weight lighter in the lower exercise position and heavier in the upper exercise position. This is called resistance to adaptation. This will help you build size and strength faster by overloading the entire strength curve of your exercises and creating maximum muscle tension in all joint angles. Here you can see an excellent demonstration of chain bench pressing by IFBB professional Ben Pakulski : The chains fall to the ground as the athlete lowers the weight. This makes the exercise easier in the low position when the bar is on your chest, and harder in the high position when the bar is in the locked position. Groups are something very different from chains. Bands are large elastic bands that can be attached to dumbbells, trainers and any other exercise to make the exercise more challenging. Ben Pakulski gives an excellent demonstration of the bench press here: The straps stretch more and more as you push the weight, before it snaps into place. This makes the exercise harder in the upper exercise position and easier in the lower exercise position. Groups and channels can now listen. They both have the same function: to make the exercise lighter in the low position and heavier in the high position to create maximum muscle tone throughout the range of motion. In other words: They are a practical tool for resistance training. In reality, the tires and tracks are completely different from each other. They affect the muscles in different ways, and they have their own advantages and disadvantages for the bodybuilder who wants to build maximum muscle mass. In this comprehensive guide, I’ll tell you everything you need to know about using bands and chains in strength training. This manual consists of four parts: Background: Bodybuilders bandages and chains

  • Part 1: Channels
  • Part 2: Band
  • Part 3: Reverse band
  • Part 4: Suspension belts

In this guide, I will show you some of the best exercises, training strategies and training plans for each of these methods. Many of these exercises, such as. B. chain flies, leg presses with a band, or squats with a reverse band, have been made popular by some of the best bodybuilding coaches in the world, including John Meadows, Josh Bryant, and Stan Efferding. After reading this article, you will have some strategies that you can use today to train weak muscle groups and build new muscle tissue throughout your body. Message: If you have trouble reading the workout routines in this article, check out this article on how to read workout routines. Let’s get to work… Part 1: Channels word-image-4940 Chains are an incredible workout tool for building muscle. They are much easier to recover than chains, making them a good choice for a wide range of exercises. Chains have many benefits for muscle mass development:

  • The chains make the exercises heavier at the top and lighter at the bottom, creating maximum muscle tension throughout the range of motion.
  • Chains force you to accelerate as much as possible during the concentric phase of the exercise, allowing you to use more muscle fibers.
  • Chains reduce weight in the lower position during more dangerous exercises, such as. B. Chest press and triceps extensions, which reduces the risk of injury.
  • The chains swing back and forth, requiring you to activate additional muscle fibers to stabilize the weight.
  • The chains lower the center of gravity of the exercise, resulting in stronger muscle contractions.

Talk about a powerful training tool for building muscle mass! It’s hard to think of another learning tool that has so many benefits. Chains are mainly used by powerlifters in exercises such as squats, bench press and deadlifts. These are all great exercises, but chains can also be used by bodybuilders for isolation exercises. Let’s look at some of the best chain exercises for building muscle mass. The best isolation exercises in the circuit Chains work incredibly well for different types of isolation exercises. One of the best strategies is to perform isolation exercises where the chains represent 100% of the weight used in the exercise. Josh Bryant has used this strategy with many of his IFBB professional bodybuilder clients, including Johnny Jackson and Branch Warren. One of Josh’s favorite exercises is the chain swing. Here is an excellent video demonstration: If you’ve never done this exercise, you don’t know what you’re missing! When you perform a set of dumbbell lunges, there is usually a lot of tension on the chest in the down position and very little tension in the up position. In the chain swing, you have a TON of tension on your pecs for the entire range of motion! This exercise is almost a cross between the chest swing and the bench press. After a few rounds of chain flying, you can expect serious chest pains! Josh Bryant has also had great success with prone tricep extension chains. Here is an excellent video demonstration: Josh Bryant tore his triceps tendon while attempting a prone triceps stretch at 330 pounds during his powerlifting career. He said if Bill Kazmaier can do it, so can I! Josh learned his lesson and realized that using as much weight as possible in isolation exercises is not the best option. Instead, use exercises where you really feel the target muscle working. A triceps extension with a chain fits this description perfectly. The chains are lighter in the lower position and heavier in the upper position. This makes the exercise much safer for the elbows and creates maximum muscle tone throughout the range of motion. Another good option is to use a combination of chains and straight weights in isolation exercises. Charles Polikin stated in one of his Dojo of Strength videos that triceps stretches with chains are the best exercise to get big, strong triceps. That’s what I call confirmation! Here’s a great video for this exercise: Chains are very effective here because they perfectly match the strength curve of the triceps. The triceps has an increasing force curve, meaning it can produce more force when fully contracted than when fully extended. In other words: Your triceps are strongest in the upper stretch position during triceps lunges and strongest in the overhand position. If you add chains to this exercise, your triceps should be working at the same intensity in every part of the range of motion. The feeling in my triceps is incredible! Therefore, chains can be used in a variety of isolation exercises, such as B. Chest lifts and tricep extensions can be used to make them even more effective. Best complete exercise in chain Chains were originally used by powerlifters to increase strength during squats, bench presses and deadlifts. However, some creative trainers, such as John Meadows, have discovered that bodybuilders can use chains on complex exercises to make them even more effective for muscle building. Let’s look at some examples. Everyone knows that squats are one of the best exercises to strengthen the legs. One of the problems with squatting is that it can be very difficult to recover from. They exert a strong pressure on the lower back in the low exercise position. Chain squats are a great option for bodybuilders because they take the pressure off your lower back and allow you to train with more volume and intensity. Here’s a great demonstration of Chain Squats by IFBB pro Shelby Starnes: As you can see, the chains fall to the ground in the low squat position. This provides significant lower back relief and facilitates post-workout recovery. The chains can also be used in other powerlifting exercises, such as. For example, the bench press. Chains are a great tool if you want to train more explosively when bench pressing to activate high-threshold muscle fibers. The chains weight the exercise down as you approach the locked out position, so you really need to lift the weight as quickly as possible. Here, IFBB pro Ben Pakulski does an excellent demonstration of chain bench pressing: Look at how Ben is stepping up the weight to the lockout! I can feel my triceps twitching as I watch this video! As a general rule, you will train your triceps more if you use chains while bench pressing. This makes these chains an excellent choice for bodybuilders who struggle to feel their triceps working when performing closed-grip bench presses. Here’s a great triceps program by Charles Poliquin that uses bench presses with a chain. Look at this: Charles Poliquin Chain bench press Triceps hypertrophy routine

  • A1 : Bench press (front), 5 x 6, 3/1/1/0, 120 seconds rest
  • B1 : Bench press with chains (broad shoulder grip), 4 x 6-9, 4/0/1/0, 10 seconds rest
  • B2 : Standing rope extension, 4 x 6-9, 2/0/2/0, rest 120 seconds

In this program, the chain bench press is used at the end of the program, after your triceps are already saturated by the bench press extensions. This is a great strategy for any aspiring bodybuilder. Of course, using chains for exercises other than squats, bench presses and deadlifts doesn’t make you a bad person. Bodybuilding coach John Meadows uses chains in all types of compound exercises. One of his favorite exercises is the rowing machine with a dumbbell on one arm with chains. Here is an excellent video demonstration: John likes to use chains for the one-shoulder dumbbell rower because it gives the exercise a completely different feel. The chains overload the upper half of the exercise and create a strong contraction of the glutes. Additionally, the chains bring the center of gravity of the exercise closer to the floor, which helps strengthen the connection between the glutes. Another of John’s favorite chain exercises is the chain squat. Here’s Matt Kroc demonstrating the perfect video: John Meadows’ comprehensive strength training program, Mountain Dog Training, is designed to help you safely build as much muscle mass as possible. John believes that some exercises, such as. B. Squatting can be very hard on the knees. This is especially true for the lowest position of the exercise. John usually does Hack Squats at the end of his leg workout, after other exercises like squats and leg presses. But John sometimes goes the extra mile and uses chains to make the squats even safer. In the low position of the exercise, the chains are unloaded, which relieves your knees and makes the exercise much safer. Therefore, chains can be used in all types of compound exercises to make them safer and more effective for muscle mass gain. Chains are one of the most important training tools for a serious bodybuilder! Part 2: Band word-image-4941 Bands are another great tool for bodybuilders. Gangs are like a more extreme version of chains. They put even more strain on the muscles and build more muscle than chains, but they are also much harder to recover from. Here are some of the main benefits of bands for strength training:

  • The bands make the exercises much heavier in the up position and much lighter in the down position, so you can overload the muscles in their contracted position.
  • The bands force you to accelerate your weight as much as possible during the concentric phase of your exercises, which helps activate your fast twitch muscle fibers.
  • Bands create an eccentric load on the muscles, which can be a great strategy for stimulating muscle growth.
  • Ligaments help strengthen joints and connective tissue, which can make regular workouts safer.

The bands are also light enough to put in a gym bag and take anywhere. They are truly one of the most versatile strength training tools in the world. A variety of isolation and complex exercises can be performed with bands. Let’s take a look at some of the most effective band exercises. The best isolation exercises with tape One of the best strategies for training with a band is to use it for isolation exercises where the band is the only source of resistance. In other words, you are only using the tension of the band for this particular exercise. One of the oldest and most effective band isolation exercises is the lateral band pull. Here is an excellent video demonstration: The band pull is an incredibly effective exercise for the rear deltoids. It was invented by the Westside Barbell powerlifting team as a way to train the back of the thighs to increase bench pressing. The contraction you get on your rear deltoids in a fully contracted position is absolutely insane! The bands pull your arms together faster than gravity, putting tremendous pressure on your posterior deltoids. This exercise is also good for keeping your shoulders healthy. Weight coach Christian Thibadeau says the band pull-up is one of the reasons he was able to bench press heavily again after years of not training. Another classic Westside Barbell isolation exercise is the triceps band press. For example: One of the problems with traditional cable push-ups is that they don’t heavily load the triceps when the elbows are locked. As you already know, the triceps have an ascending strength curve, meaning they are much stronger when fully contracted than when fully extended. A triceps push-up with a band solves this problem, because the band is stronger in the down position when your arms are fully extended! The Westside Barbell team likes to use barbell push-ups as an exercise after fatigue to increase triceps size. Louis Simmons, for example, likes to do supersets: Triceps curls with dumbbells in prone position and push-ups with a band. Look at this: Westside Barbell Triceps Push-Up Superset

  • A1: triceps curls with DB, 5 x 6-8, 2/0/X/0, 10 seconds rest
  • A2: push-ups on the band, 5 x 12-15, 2/0/1/1, 120 seconds rest

After five sets of this superset, your triceps will be ready to explode! Louis Simmons offers another great strategy for using push-ups with a band. If a Westside Barbell lifter had weak triceps, he would have him do 100 reps on his days off. You can do 3 sets of 33 reps, 5 sets of 20 reps, or any combination of sets and reps to reach the magic 100 reps. These sets should be reasonably heavy, but NOT to the point of failure. Many Westside Barbell lifters increased their triceps significantly within 6 months of using this strategy. The bands can be used for a variety of other exercises, such as. B. Pull-ups with face, rows, side lifts and so on. Here are some video examples: I wouldn’t use the bands for all isolation exercises. However, they are an incredible tool that you can use to build new muscle mass. The best exercises on a full band Groups can be a double-edged sword. On the one hand, they are a powerful tool for increasing size and strength. On the other hand, it can be very difficult to recover from a series. This is especially true when you use them for compound exercises such as squats, bench presses and deadlifts. IFBB pro John Meadows prefers to use bands during compound exercises with the machine to protect himself and reduce the risk of injury. One of John’s favorite exercises with bands is the 45 degree leg press. Here is an excellent demonstration of this exercise: One disadvantage of the normal 45 degree leg press is that it can be very hard on your knees in the down position. This is especially true if you are an older athlete and have been training seriously for over 10 years. The banded leg press eliminates this problem completely, as it makes the exercise harder in the up position and easier in the down position. Many bodybuilders, like IFBB pro Stan Efferding, have cured their knee pain by using banded leg presses in their program. Here’s Stan Efferdings’ favorite bodybuilding quad workout: Stan Efferdings Quadriceps Workout

  • A1: Squat, 2 x 20, 2/0/1/0, 120 sec. Interruption
  • B1: Legs press at an angle of 45 degrees, 2 x 20, 2/0/X/0, 120 seconds rest
  • C1: Squat, 2 x 20, 2/0/X/0, 120 seconds rest
  • D1: Step Lunge DB, 2 x 20, 2/0/1/0, 120 seconds rest

Sometimes John even uses high-intensity techniques, such as sets with descents or sets with up-and-down pressure on the legs with a band. This is truly one of the most versatile quadriceps exercises for the serious bodybuilder. John Meadows also likes to use bands when performing various exercises on the hammer mill. Here, for example, John’s client, Ken Jackson, performs hammer training: The tension on the ligaments increases as you push the handles forward. This provides a REAL chest contraction in the upper exercise position. Ken Jackson’s chest lags far behind the rest of his body. So John asked her to perform a weighted hammer press as part of a tri-set for her chest. Here’s the exact procedure: Ken Jackson triple breast set with preload

  • A1: chest machine, 1 x 10-15**, 1/0/1, no rest
  • A2 : Hybrid of fly and standing presses on cable, 1 x 10-15, 1/0/1, no rest.
  • A3 : Inclined presses with hammer and belt, 1 x 10-15, 1/0/X/1, rest if necessary

**Execute 5 forced reps with isometric deceleration in a reduced position for 3-5 seconds after reaching failure. Click here to see Ken Jackson perform this brutal chest triangle that ends in a banded hammer press. In my experience, tense muscle groups are best trained by overloading the stretched position in various exercises, but using bands to overload the contracted position is also a viable strategy. In short, bands are an excellent tool for building muscle. They can be used in all types of isolation and compound exercises. Just be careful when using them for compound dumbbell exercises like squats, bench presses and deadlifts. These exercises are very effective, but it can be difficult to recover when you start doing heavy loads with bands. Part 3: Reverse band word-image-4942 The reverse band method is also known as the light weight method or the powerlifters future method. Reversible straps are used to facilitate training on the lower side of the range of motion or even the full side of the range of motion. Here is an excellent video demonstration of reverse bench pressing with a band: As you can see, the straps hang from the top of the rack and are attached to the bar. The bands pull the bar up, making the weight feel lighter throughout the range of motion. Inverted stripes look like normal stripes or even chains. They make the total resistance lighter in the low position of the exercise and heavier in the high position. The big difference with reverse belts is that the weight is pulled down *less quickly* than gravity. This makes reverse bands EXTREMELY safe for your joints and very easy to recover from. IFBB pro John Meadows uses reverse bands in a variety of strength training exercises to make them more effective, safer and easier to recover from. One of John’s favorite reverse band exercises is the reverse band squat. For example: John Meadows thinks hack squats are a good exercise for the quads, but they can be tough on the knees. John likes to use inversion bands for squats for two reasons:

  • You reduce the total weight in the bottom position of the exercise.
  • You reduce the eccentric load of the exercise.

Because of these two factors, reverse band squats are much easier on the knees than regular squats. It is also very easy to mount inversion straps on most squat trainers. Another of John’s favorite reverse band exercises is the reverse band squat. The configuration of this exercise is very similar: You put the bands on top of the rack and wrap them around the bar. Here IFBB pro Shelby Starnes demonstrates the perfect execution of the Reverse Band Squat: Reverse band squats are very beneficial for the lower back and knees. It also locks your body into a power position, making it easier to actually train your quads. So reversible ligaments are kinder to your joints and your ability to recover than regular ligaments or even chains. This is a great way to use resistance without overtraining your body. Part 4: Suspension belts Hanging bands are an incredible training tool for building muscle mass. The basic idea is to hang weights or kettlebells from a bar using resistance bands. Here is an excellent video demonstration of the band suspension method for bench pressing: I have to admit, hanging bands look like one of those functional training gimmicks, like bosu ball squats or glute bridges. I mean, what is the airbrush method supposed to do? The hanging tape method is essentially a form of chaos training. During the exercise, the kettlebells or kettlebell machines swing in all directions. This forces the large and small supporting muscle groups to work much harder to stabilize the weight. Some of the world’s strongest powerlifters, including world record holder bench press Julius Maddox, use the band suspension method as an important part of their training program. The kettlebells also bounce up and down while lifting, creating a ton of eccentric load on the muscles. The hanging strap method causes serious aches and pains! Here are some examples of videos of advanced bodybuilders and powerlifters using the hanging band method on various exercises: If you work out at a gym, you may have access to some special dumbbells for hanging band exercises:

  • Bamboo Bar
  • Seismic bands

These two special rods are made of bamboo. No – I’m not joking! They are actually made of bamboo, the flexible plant that pandas love to eat. These dumbbells are very light and bend with you when you bench press or do any other exercise. In other words: If you use a bamboo dumbbell and a shake dumbbell, the weight will fluctuate even more than if you use a regular 45 pound dumbbell. These bars make the suspension method even more effective, allowing you to build muscle mass even faster. If you don’t have access to a bamboo or strawberry bar, don’t worry, you can still get amazing results with the hanging band method using a regular dumbbell. Personally, I like to use the suspension band method for bench press and triceps curls. I get a much stronger contraction in my shoulders and triceps, and I find it much easier to get stronger when I use the hanging band method with these exercises. Supplement word-image-4943 Belts and chains are not just for bodybuilders! They are some of the best tools you can use in the gym. If your gym doesn’t have access to the channels, you can’t use them. In my twenties, I carried a pair of 25-pound necklaces on my shoulders to the local gym for years, but I understand that most people wouldn’t do something that extreme. Fortunately, the bands are very light and fit easily into your gym bag. If your gym doesn’t have bands, you can buy your own and bring them to your workouts. I recommend most people start with mini bands, mini monster bands and light bands. This will keep you busy for a long time. You can also keep it simple and buy a mountain dog group pack available at elitefts.com. Regular bands, inverted bands, and the hanging band method are all excellent training methods that anyone in any commercial gym can use. So, what are you waiting for? Start training with chains and bands and see your results skyrocket! There are two kinds of people who will tell you that you cannot change this world: those who are afraid to try, and those who are afraid that you will succeed. Thanks for reading and good luck with your weight training program! Dr. Mike Jansen. I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they didn’t even know they had.

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