The Ideal Exercise Regimen

Each fitness component is plotted below against the energy systems which fuel it

1 = Power, speed, max strength, agility: DOTTED LINE/ ATP-PC (or Phosphagen)

2 = Sub max strength: DOTTED LINE/ ATP-PC (or Phosphagen)

3 = Hypertrophy, anaerobic fitness: MINUS SIGN LINE/LACTIC ACID (Anaerobic Glycolosis)

4 = Muscular endurance, aerobic fitness: SOLID LINE/Aerobic (Aerobic Glycolosis)

Consolidated Training Workout

First Week

Workout One: MONDAY / FRIDAY

Workout Two: WEDNESDAY

Second Week

Workout Two: MONDAY / FRIDAY

Workout One: WEDNESDAY

Use a weight which allows you to hold it in the MAXIMUM CONTRACTED POSITION for a SIZE TUT
(Time Under Tension) of 40-60 seconds. IF you can HOLD the weight beyond the 60 seconds maximum then
increase the weight by 5 lbs extra for upper & lower body on the next workout day.

Workout One
1. Dead Lifts – PULLING/LOWER BODY
2. Dips, OR, Bench Presses – PUSHING/UPPER BODY

Workout Two
1. Leg Presses – PUSHING/LOWER BODY
2. Pull Up LEVER, OR, Lat Pull Down LEVER – PULLING/UPPER BODY
 Note of Import

The DIFFERENCE between Mike Mentzer's approach and mine is GENUINE INTENSITY in the one extreme
end of a full-range of motion (WITHOUT performing MULTIPLE FULL RANGE REPS per set) that
matters the most: The Maximum Contracted Position in which ALL your muscle fibers are activated for the
complete duration of the SIZE Time Under Tension (60 seconds max) with ONLY ONE REPETITION
equaling the intensity of 10 repetitions. My training approach is SUPERIOR AND will have a person arrive at
their GENETIC MAXIMUM potential in HALF the time it takes a trainee to achieve.

Alternate workout days with focused MAXIMUM STRETCH TRAINING for 30 seconds using the
following body weight exercises:

1- Hands touching (palms facing you) pull ups

2- Shoulder-width parallel or V-bar dips

3- Leg-braced seated sissy squat

4- Dead hang hyper-extension

EXERCISES FOR MAXIMUM CONTRACTION AND MAXIMUM STRETCH STATIC HOLDS

Quads: leg extensions / sissy squats

Hamstrings: leg curls / stiff-legged lifts
Calves: standing calf raises / donkey calf raises
Abs: full-range crunches / cable crunches with low-back support
Chest: cable flyes or pec deck flyes / dumbbell flyes
Lats: cable pulldowns or pullover machine / pullovers
Midback: bent-arm bent-over rows (elbow-width) / close-grip cable rows
Delts: lateral raises / incline one-arm laterals
Biceps: concentration curls or double-biceps cable curls / incline curls
Triceps: one-arm pushdowns or kickbacks / overhead extensions

The HIGHEST Intensity Workouts

The workouts are of the HIGHEST INTENSITY yet very effective at creating a physique that will be functional
and reliable for any sport of choice, OR, to ensure that you remain fit during old-age years. The best
recommendation that I can give you is to FOCUS on the MAX Contracted positions of ANY EXERCISE you
desire to perform per workout visit at the gym. Remain in the constant; continuous tension isometric
MAXIMUM CONTRACTED position for 60 seconds and then slowly lower the weight into the MAXIMUM
STRETCH position. This is THE KEY to achieving a satisfactory BODY TRANSFORMATION that will
benefit you in the long run. This is the one thing that you DO NOT see ANYONE DOING in the gyms when
they exercise!!! They are CLUELESS and IGNORANT!!! They would be making extraordinary progress in
fitness IF they knew HOW to exercise correctly.
 EXAMPLE

Trainee’s Body Weight - 150 lbs

Ideal Repetition Tempo based STRICTLY on the SCIENCE of Time Under Tension for Muscle SIZE – 60
seconds Maximum DIVIDED by 10 = 6 seconds per REP/3 secs concentric & 3 secs eccentric.
EXERCISE EXAMPLE

Shoulder-width Pull-up held in the MAX Contracted Position for the FULL 60 SECONDS is the INTENSITY
EQUIVALENT of 10 full range of motion REPETITIONS:

150 lbs X 60 seconds = 1500 lbs stimulation

How to Achieve Consistent Progress Per Workout for Size / Muscle Mass Gains

INCREASE the weight by adding 5 lbs to every set that you surpass the MAXIMUM 60 seconds IF you are
using exercise equipment and strive to achieve another max contraction of 60 seconds. IF you are doing a full
body weight CALISTHENICS workout than aim for 60 seconds isometric maximum contraction static holds
PER SET with 1 minute of rest BETWEEN each set and perform each succeeding set aiming for 60 seconds
max until you reach a set in which you cannot surpass 30 seconds MINIMUM. Write the number of this set in
your log book and aim to surpass it for the next workout.

The positive (concentric) and negative (eccentric) portions of a rep appear to have different effects on
muscle growth. Understanding why one does it better than the other, could help us gear our workout routine
for optimal muscle growth.

Studies on eccentric and concentric rep training

University of Alabama at Birmingham did a study on 10 male and female subjects, who did 8 heavy sets of
squats per workout. One workout they did concentric, the other eccentric only contractions. They measured the
amounts of IGF-1, IGFBP-4, and Androgen receptors in the muscle. The negative rep stimulated IGF-1 and
lowered levels of IGFBP-4(which binds to IGF-1 to make it inactive) better than the concentric. The positive
rep increased androgen receptor density (making it more responsive to testosterone) than the negative. From this
study, we can see that eccentric reps induce growth more by IGF-1 and the positive mainly from testosterone.

Another study was done at UC Irvine by Ken Baldwin and other scientists, to find the chemical reactions behind
eccentric contractions. They also found that they had a significant increase in IGF-1 over positive reps, but also
in increasing MGF (mechano growth factor) and the lowering of Myostatin (an important chemical that
regulates muscle growth).

Other effects of negative reps:

Besides the differences in hormonal and chemical actions, there are other reasons why eccentric portions of the
rep might be more effective than concentric. Eccentric contractions causes more muscle growth, due to the fact
they produce more micro trauma on the muscle fibers. The positive portion of the rep causes very little muscle
tearing damage compared to the negative portion.

Other benefits of negative parts of the rep are in the ability to stimulate hyperplasia muscle growth and muscle
fascia stretching.
 *****

BODY BY SCIENCE ("CARDIO")

https://www.youtube.com/watch?v=RiHhc7eLpQY

https://www.youtube.com/watch?v=MzA-E8zb-Ds

https://www.youtube.com/watch?v=ToGt_GYCUmY

ISOMETRIC BODYBUILDING

https://www.youtube.com/watch?v=waqxbhXBdp0

https://www.youtube.com/watch?v=WusHxAspCLE

https://www.youtube.com/watch?v=MA1pBDdDkuo

http://www.prosource.net/blog/creatine-a-myostatin-inhibitor/

https://duckduckgo.com/?q=epicatechin+supplements+%2B+follistatin+%2B+myostatin+%2B+muscle+
mass

https://www.youtube.com/watch?v=kv4qtqDl_Rc

http://www.surthrival.com/colostrum-kilo.html

Lower Myostatin Naturally for MAXIMUM MUSCLE GROWTH and FAT LOSS

By Michael J. Rudolph, PH.D.

Out of all the molecules in the human body that directly influence muscle size, myostatin is certainly one of the
more powerful ones, based on its potent ability to prevent muscle growth. Myostatin is a member of the
transforming growth factor-beta (TGF-beta) super family of growth factors where, despite being a growth
factor, it actually reduces muscle growth by initiating several pathways that inhibit muscle hypertrophy while
stimulating muscle atrophy. More specifically, myostatin inhibits muscle growth by inhibiting the formation of
new muscle fibers, a process known as myogenesis1, while decreasing mTOR-driven protein synthesis in
muscle cells.2

In addition to myostatin's ability to stop muscle growth, more recent scientific evidence highlights myostatin's
capacity to increase body fat, primarily by decreasing sensitivity to the hormone leptin.3 Given that leptin is a
signal to the brain that decreases appetite while simultaneously stimulating the rate of fatty acid oxidation, a
decreased sensitivity to leptin brought on by myostatin increases food consumption while decreasing fat
burning— causing the unwanted accumulation of body fat.

The recently discovered "fat increasing" characteristic of myostatin represents one more bona fide reason to
want to decrease myostatin function, especially for anyone trying to build a more lean and muscular physique.
Interestingly, a number of innovative ways have been discovered recently that inhibit myostatin activity,
conceivably enhancing muscle growth and fat loss in remarkable ways.
 LOW-INTENSITY AEROBIC EXERCISE DECREASES MYOSTATIN, SUPPORTING MUSCLE
GROWTH

As expected, lifting weights has been shown to decrease myostatin levels, representing one of the many ways
that intense weightlifting triggers muscle growth. However, a recent study by Hittel et al.4 unexpectedly
showed that low-intensity aerobic exercise can also considerably decrease the amount of myostatin—
establishing a unique way to manipulate myostatin, supporting muscle growth.

In the above study, researchers found that myostatin levels decreased by approximately 37 percent after all 10
male subjects performed cardiovascular training at a pretty low intensity level that only burned approximately
1,200 calories per week. Interestingly, this study also showed that when myostatin levels decreased there was a
substantial increase in insulin sensitivity. Because insulin is an extremely anabolic hormone that has the ability
to drastically increase muscle protein synthesis, enhancing muscle growth, this finding represents an additional
mechanism by which myostatin reduction, due to low-intensity aerobic training, could enhance muscle growth.

CREATINE DECREASES MYOSTATIN, BOOSTING MUSCLE STRENGTH

Creatine is a well-characterized compound that has been clearly shown to enhance muscle size and strength.
Although creatine's exact mechanism of action is unknown, research scientists have heavily examined it and
some of its functional details have been elucidated.

In addition to creatine's obvious function as a primary energy storage molecule used to regenerate muscle ATP,
thus prolonging muscle contraction, creatine has also been shown to stimulate muscle cell formation5 and
muscle growth by stimulating the production of muscle proteins such as myosin.6 More recently, however, a
study by Saremi et al.7 demonstrated that creatine consumption causes a decrease in myostatin levels in muscle
cells, leading to significant muscle growth.

In a double-blind study, 27 healthy males performed resistance training or resistance training supplemented
with creatine (0.3 grams of creatine for every kilogram of the subject's bodyweight per day for the first week
loading phase, followed by 0.05 grams of creatine for every kilogram of the subject's body-weight for the rest of
the study) for a total of eight weeks. Both groups showed decreased levels of myostatin, but the group that
performed resistance training and consumed creatine had a considerably larger decrease in myostatin levels
along with greater gains in muscle mass and strength.

Although the precise molecular interactions between creatine and myostatin are still unknown, this study clearly
demonstrates creatine as an ergogenic aid that regulates myostatin levels— improving muscle growth and
strength.

VITAMIN D DECREASES MYOSTATIN, INCREASING MUSCLE GROWTH

Vitamin D is a fat-soluble steroid-like vitamin that functions as a prohormone, aiding many different processes
such as the absorption and metabolism of calcium and phosphorous— promoting bone health. Vitamin D also
has several muscle-promoting properties associated with the ability to boost testosterone levels.

A recent study by Garcia et al.8 uncovered another interesting influence that vitamin D has on muscle growth.
Researchers showed that vitamin D exposure decreases the amount of myostatin found in isolated muscle cells,
generating greater muscle growth. In addition to the decrease in myostatin, this study showed that vitamin D
triggers an increase in follistatin, which is a powerful inhibitor of myostatin— which increases muscle mass by
inhibiting myostatin.9
 Ultimately, this study indicates that the decrease in myostatin level and activity caused by vitamin D
significantly increased muscle fiber size— demonstrating vitamin D's substantial ability to increase muscle
mass.

ESSENTIAL AMINO ACIDS (EAAs) GENETICALLY ALTER MYOSTATIN LEVELS

Many different studies have previously reported that EAAs potently activate mTOR-stimulated muscle protein
synthesis, leading to greater muscle size.10,11 However, a recent study by Drummond et al.12 demonstrated
that EAAs possess the uniquely powerful ability to also decrease genetic expression of myostatin in muscle
cells.

EAAs decrease myostatin levels by stimulating the production of a class of molecules known as micro-RNA
that have the ability to strongly decrease the expression level of specific genes. The unique finding in this study
was that several micro-RNA molecules were produced in human skeletal muscle following the ingestion of 10
grams of EAAs, which subsequently decreased myostatin expression by approximately 50 percent.

Interestingly, another study by Callis et al.13 also showed that myostatin was the target of micro-RNA
regulation—where the micro-RNA molecule called miR-208a boosted muscle hypertrophy by suppressing
myostatin expression.

Although further work is needed to elucidate the precise role that micro-RNA has in the regulation of myostatin
and muscle mass following EAA consumption, taken together, these two investigations represent a completely
novel and forceful way to decrease myostatin— conceivably initiating new approaches to trigger tremendous
muscle size.

In summary, myostatin is an unbelievably responsive target where even the slightest reduction in its activity
produces remarkable muscle growth while radically decreasing body fat. Moreover, recent scientific insight has
shed light on a number of diverse ways to decrease myostatin activity— potentially transforming the capacity to
pack on muscle while simultaneously reducing body fat. More precisely, a diet supplemented with creatine,
vitamin D and EAAs in combination with low-intensity cardiovascular exercise at the end of your workout
should potently inhibit myostatin's physique-destroying capacity, while maximizing muscle growth and fat loss.

References:

1. Allen DL, Hittel DS, et al. Expression and function of myostatin in obesity, diabetes, and exercise adaptation.
Med Sci Sports Exerc 1997;43(10): p. 1828-35.

2. Amirouche A, et al. Down-regulation of Akt/ mammalian target of rapamycin signaling pathway in response
to myostatin overexpression in skeletal muscle. Endocrinology 2009;150(1): p. 286-94.

3. Choi SJ, et al. Increased energy expenditure and leptin sensitivity account for low fat mass in myostatin-
deficient mice. Am J Physiol Endocrinol Metab 2010;300(6): p. E1031-7.

4. Hittel D.S, et al. Myostatin decreases with aerobic exercise and associates with insulin resistance. Med Sci
Sports Exerc 2010;42(11): p. 2023-9.

5. Willoughby DS and Rosene JM. Effects of oral creatine and resistance training on myogenic regulatory factor
expression. Med Sci Sports Exerc 2003;35(6): p. 923-9.
 6. Willoughby DS and Rosene J. Effects of oral creatine and resistance training on myosin heavy chain
expression. Med Sci Sports Exerc 2001;33(10): p.167481.7. Saremi A, et al. Effects of oral creatine and
resistance training on serum myostatin and GASP-1. Mot Cell Endocrinol 2009;317(1-2): p. 25-30.

8. Garcia LA, et at. 1,25(OH)2vitamin D3 stimulates myogenic differentiation by inhibiting ceil proliferation
and modulating the expression of promyogenic growth factors and myostatin in C2C12 skeletal muscle cells.
Endocrinology 2011;152(8): p. 2976-86.

9. Cash JN, et at. Structure of myostatin-follistatinlike 3: N-terminal domains of follistatin-type molecules

exhibit alternate modes of binding. J Biol. Chem 2012;287(2): p. 1043-53.

10. Fujita, S, et al. Nutrient signalling in the regulation of human muscle protein synthesis. J Physiol
2007;582(Pt 2): p. 813-23.

11. Drummond MJ and Rasmussen BB. Leucine-enriched nutrients and the regulation of mammalian target of
rapamycin signalling and human skeletal muscle protein synthesis. Curr Opin Clin Nutr Metab Care
2008;11(3): p. 222-6.

12. Drummond MJ, et al. Essential amino acids increase microRNA-499, -208b, and -23a and down-regulate
myostatin and myocyte enhancer factor 2C mRNA expression in human skeletal muscle. J Nutr 2009;139(12):
p. 2279-84.

13. Callis TE, et al. MicroRNA-208a is a regulator of cardiac hypertrophy and conduction in mice. J Clin Invest
2009;119(9): p. 2772-86.

EPICATECHIN RESEARCH STUDY RESULTS

Effects of (-)-epicatechin on molecular modulators of skeletal muscle growth and differentiation

http://www.ncbi.nlm.nih.gov/pubmed/24314870

Epicatechin imitates the effects of endurance training as well as making endurance training more effective

http://www.ncbi.nlm.nih.gov/pubmed/22179525

Epicatechin enhances fatigue resistance and oxidative capacity in muscle

http://www.ncbi.nlm.nih.gov/pubmed/21788351

Follistatin improves skeletal muscle healing after injury and disease through an interaction with muscle
regeneration, angiogenesis, and fibrosis

http://www.ncbi.nlm.nih.gov/pubmed/21689628

HUMAN GROWTH HORMONE RESEARCH STUDY RESULTS

Myostatin is a skeletal muscle target of growth hormone anabolic action

https://www.ncbi.nlm.nih.gov/pubmed/14602795
 https://startpage.com/do/search?lui=english&q=human+growth+hormone+++myostatin&op=tub1

Muscle – Resonance Frequency: Toning, Developing, Healing, and Growth Hormone Release

You need HEADPHONES for this therapy:

https://www.youtube.com/watch?v=thb_Rju0lxE&index=1&list=PLRhMGuiFO65zG2yKN7OyEQ6wGK
OK5FCeH

Whole Body Regeneration - Full Body Healing - 3.5 Hz & 7.83 Hz

This video combines 3.5 Hz Delta Binaural Beats with 7.83 Hz Schumann Resonance Monaural Beats for Total
Body Healing and Wellness.

The Schumann Resonance (Earths Vibrational Frequency) 7.83 Hz has been shown to Regenerate DNA.

3.5 Hz Delta Waves have been associated with Whole Being Regeneration and Full Body Healing.

https://www.youtube.com/watch?v=E1ipkwkNc64