Post by joeaverage on Dec 13, 2003 22:12:08 GMT -5
I get some e-mails concerning who can start this system, meaning can a beginner start? This system is for any level lifter. Usually it's the ego that will prevent some of the more advanced lifter's to try this system, alot of guys mistake Joe Average for Joe Weak, just because you are average doesn't mean you have to be weak!
The key for any lifter starting this system is to start with light band tension, give your body and joints time to adjust to the bands and the tension, this will keep you healthy.
Recommended band tensions for new lifter's would be to use nothing more than doubled small's for day's 3,8,5&10. If your a new lifter all together, than nothing more than mini's.
For days 1&6, smalls for the new guys and nothing more than small's and mini's for guys who have some experience.
What any new lifter will find is how quickly your system adjusts to band tension. You may feel as if your ready for more tension, but it is important to allow the tendons and ligaments the necessary time to adjust, they adjust much slower than the muscle.
Your second complete cycle you can do a slight increase in tension and then by the start of the third complete cycle you'll be ready to jack up the bands, This is when you will start to see the big gains.
Also, when starting, it's important to learn to be disciplined. These workouts are short and quick. Biggest problem guys have is going from 2-3 hour workouts down to 30 minutes. Your fear is that you didn't do enough. Trust me, you did enough, go home and recover. Anything beyond what the workout calls for is overtraining! Don't sneak in the extra stuff thinking it won't hurt, it will!
In addition, on days 1&3, when doing the set to failure with the free weight, especially on day 3, FOLLOW THE REP SCHEME! Be conservative with your bar weight, don't just get the reps, exceed the rep scheme.
If you consistantly train under the rep scheme you will peak early and will have wasted an entire cycle.
The key for any lifter starting this system is to start with light band tension, give your body and joints time to adjust to the bands and the tension, this will keep you healthy.
Recommended band tensions for new lifter's would be to use nothing more than doubled small's for day's 3,8,5&10. If your a new lifter all together, than nothing more than mini's.
For days 1&6, smalls for the new guys and nothing more than small's and mini's for guys who have some experience.
What any new lifter will find is how quickly your system adjusts to band tension. You may feel as if your ready for more tension, but it is important to allow the tendons and ligaments the necessary time to adjust, they adjust much slower than the muscle.
Your second complete cycle you can do a slight increase in tension and then by the start of the third complete cycle you'll be ready to jack up the bands, This is when you will start to see the big gains.
Also, when starting, it's important to learn to be disciplined. These workouts are short and quick. Biggest problem guys have is going from 2-3 hour workouts down to 30 minutes. Your fear is that you didn't do enough. Trust me, you did enough, go home and recover. Anything beyond what the workout calls for is overtraining! Don't sneak in the extra stuff thinking it won't hurt, it will!
In addition, on days 1&3, when doing the set to failure with the free weight, especially on day 3, FOLLOW THE REP SCHEME! Be conservative with your bar weight, don't just get the reps, exceed the rep scheme.
If you consistantly train under the rep scheme you will peak early and will have wasted an entire cycle.