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To stop hitting limits on weights or having dips high-quality training sessions being imple- start to work catabolically in your system,
in your energy, McIntyre recommends the use mented. You need to conserve energy for denying you good muscle gains. You need
of a super-compensation training cycle. How your matches, and use the foundation eight hours of decent sleep and to eat proper
this works is that you use a three-week “load”, of muscle work that you built during the food (check out our website www.mens-
one-week “unload’” cycle – meaning you train off-season to avoid injury. healthsa.co.za for a balanced eating plan).
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for three weeks with the goal of bettering tar- McIntyre also recommends changing the
get weights by the end of the third week. The ow that you have your routine, way you do your exercises every few weeks.
next week you drop your training days by half, and the exercises, you just need to You obviously need to be consistent in the
letting your muscles recuperate. In the fifth do the homework. McIntyre recom- application of the basic training principles,
week, start the cycle again, but with new goals, mends no more than 45 to 50 minutes a day but you can emphasise different aspects
and a revitalised body. – any longer than an hour and cortisol can of an exercise by doing it at different speeds
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Split 1: Chest, biceps and back Split 2: Legs, shoulders, triceps and abs
Rest between supersets: two consecutive exercises, then one to two minutes rest, repeat for prescribed sets. Rest between supersets: two consecutive exercises, then one to two minutes rest, repeat for prescribed sets.