What on earth is a 5x5 system? Well it is one of the oldest gaining muscle programs in the book
made popular by legends such as Bill Starr and has been around forever. You see 5x5 is good and 5x5 is bad; it just
depends on how you look at the situation. There are a few ways that the 5x5 muscle
building system can be implemented.
The first way and the most common way that people use the 5x5 system to build muscle is
that they warm up to a weight and then stick with that weight for about five
sets of five. So you need to choose a weight that you can handle for
that many sets. Essentially the fifth set will be the only set that is
quite difficult. This is a decent method to build muscle but largely a
waste of time for anyone but a beginner. There is too much volume at an
intensity that is too low building muscle.
For beginners and early
intermediates, I personally think the 5x5 system is a good one. When you are
neurologically inefficient, you are more likely to respond better to a few more
repeated efforts. I still don’t know if five sets are really necessary
though 3x5 is probably going to be better in most cases.
The second most popular way people employ the 5x5 system in an attempt to build
muscle is by starting with a heavy weight that they can barely get five
reps with and then lowering the weight with each significant set. Again,
I think this is too much. The only set that was worth doing was the
first and maybe the second. This is not the optimal way to build muscle.
The third way I have seen this system employed to build muscle is
to work up to a heavy weight that you can barely get five with and then
keeping that weight for the next four sets, no matter how many reps you
get. Progression is made each week by trying to get more reps in the
subsequent sets. This is a favorite of one particular egomaniac
strength coach I wont mention, and like everything else he recommends, is complete crap.
The last way that the 5x5 system is used to build muscle is by
doing five increasingly heavier sets so that only your last set is
tough. Basically the other sets are warm up,s so you are really just
warming up to a five rep max or very close to it. If this happens to be the case,
it’s really 1x5 and not 5x5. It’s a bit misleading. But if I had to
pick one, this would be the best method.
Working up to a five rep max and then a down set at 90% of your
best is an even better option for building muscle. Or I suppose you could do a
very heavy set of five but leave a little something in the tank and then
go for broke on the second set. There is now evidence which shows that
this second option may be the better choice. Believe it or not the
body does not function optimally during the first heavy set. This is due
to the laws of homeostasis and various things of this nature. The first
set causes shock and so certain protective mechanisms may set it which
prevents the first heavy set from actually being the best set. The job
of the first heavy set may be to provide neural arousal and prepare the
body to go all out on the second set. This is something that people have
to experiment with on their own and see what approach helps them build muscle
fastest.
This post was based on an article sent to me by Jason Ferruggia.
I would highly recommend Muscle Gaining Secrets if you are a new trainee or skinny guy who wants to learn how to put on muscle. visit muscle gaining secrets and discover how to gain 27 pounds of rock-hard muscle in 12 weeks...
Without any long workouts, taking dangerous steroids or high of those priced supplements.
Fat loss, Muscle Gain, Articles, Interviews, ebooks, programmes, dvd, hardgaining, abs, six pack, training, nutition, eating healthy meals, bodybuilding, fitness, gym, workout, advice
Friday, 26 April 2013
Monday, 22 April 2013
The Natural Way to Prevent Colon Cancer
Post based on article written by Ultimate Lifespan March 12, 2012 on a product I have tried and like.
Did you know that Colon cancer takes the lives of over 55,000 men and women in the United States every year. More than 130,000 new cases are diagnosed every year, and usually, at advanced states due to the lack of symptoms in earlier stages. Early detection is key in surviving colon cancer due to its invasive nature. Regular screenings are crucial in detecting colon cancer, but prevention via natural means may be your best defense!
Foods for Colon Cleanse
There are several risk factors of developing colon cancer have to do with diet. The following are risk factors for developing colon cancer:1. High fat diet (saturated fat and trans fat)
2. Excessive consumption of fried foods
3. Excessive alcohol consumption
4. Excessive consumption of overcooked white and red meat
5. Excessive consumption of charbroiled, wood-burned or smoked foods
6. Obesity
The standard American diet is very high in fat, fried foods and red meat. It also tends to promote obesity due to supersized portions and excessive eating. Also the standard American diet is also low in fiber, which promotes a sluggish digestive system and increases the risk of chronic constipation, another risk factor for developing colon cancer.
Changing to a healthier diet that includes foods for colon cleansing can reduce your risk for developing colon cancer.
1. Fruit and Vegetables: Fruit and Vegetables offer your body colon
cleansing soluble and insoluble fiber to soften and bulk the stool. This
speeds up elimination and prevents poor colon health. The
phytochemicals in fruits and vegetables offer your body a natural
defense against many types of cancer.
2. Whole Grains: Refined carbohydrates (white carbs) are laden in fat
and sugar, which promote poor colon health and raise the risk of
developing colon cancer. They are also low in fiber. Whole grains are
high in fiber and lower in fat in sugar. They promote better colon
health and weight loss.
1. Choose lean animal protein rather than high fat animal protein such
as red meat. Chicken breast, fish and vegetarian protein sources such as
tofu, beans and brown rice can reduce your saturated fat intake.
2. Avoid alcoholic beverages and switch to healthier choices such as
flavored herbal teas, some of which can also calm your nerves.
3. Cook your meats at optimum temperature rather than well-done.
4. If you enjoy grilled foods, try grilling on an indoor grilling appliance.
How to Colon Cleanse
If you’ve been consuming a standard American diet for awhile, your colon is likely in poor shape. It may be lined with dried fecal matter that creates a toxic situation in both your colon and the rest of your body. This can increase your risk of developing colon cancer and other cancers through auto-intoxication and free radical damage.Colon cleansing can rid your body of this dried fecal matter and improve digestion and overall health. Colon cleansing can and should be done once every few months, or even once a month, to restore colon health and prevent the development of colon cancer and other diseases and health conditions associated with poor colon health.
The Ultimate Digestive Health 30-Day Program includes four important components to thoroughly cleanse your entire system and colon:
1. Fiber: Fiber such
as psyllium husks can bulk the stool and loosen dried fecal matter in
the colon. Make sure you drink plenty of water and follow directions
carefully.
2. Cleansing Tea:
After the fiber has had a chance to work all day, a natural herbal
cleansing tea taken at night before bed will work throughout the night
to help you gently eliminate the waste by morning. Many teas also have
ingredients such as chamomile to help you drift off to sleep.
3. Anti-parasite Formula:
An unhealthy colon is a breeding ground for harmful parasites. Although
we tend to think of parasites as being a 3rd world dilemma, intestinal
parasites are common in the United States and often go undetected. An
anti-parasite formula will kill any existing parasites.
4. Probiotics: After
the colon cleanse, it’s important to restore natural bacterial balance
so digestion is optimal following the colon cleanse. A probiotic formula
will ensure a healthy start to a better digestive health!
Labels:
Colon Cancer,
Colon Cleanse,
Colon Cleansing,
Digestion,
Digestive Health,
Health,
Healthy Living,
Intestines,
Lifestyle,
Probiotics
Subscribe to:
Posts (Atom)