The conscious mind can process about 40 bits of information per second; the subconscious mind can process 40 Million bits of information per second! Imagine if you could program the subconscious mind by delivering millions of instructions to it.
Of course, we constantly program our subconscious minds without realizing it. The conversations we have with ourselves and others, the information we expose ourselves to, our experiences, and our daily repetitive thinking -- all program the subconscious mind by default! The result can be seen in patterns in our lives.
The Subconscious Mind Controls Most Bodily Functions.
A small example of the Power of programming the subconscious mind is this: one of the bodily functions controlled by the subconscious is the production and absorption of HGH (human growth hormone). One of the reasons for the effects of aging is a decline in the production and absorption in the body, of HGH. If you could program your subconscious, you could instruct it to increase production and absorption of your body's own natural HGH, thus helping to diminish the effects of aging.
The Subconscious Mind Controls Habits.
We all have a myriad of habits we're unaware of, from physical habits to emotional and mental habits, and it can take immense work, time and will-power (not to mention therapy) to change these habits. Even something as apparently simple as thinking positively, or feeling enthusiastic about life, can prove to be a major challenge. Imagine the possibilities if you could go directly to the source and program your subconscious mind.
Methods of Programming the Subconscious Mind:
There are various ways you can attempt to program your subconscious. Some of these are conscious and manual, others are more direct and automatic.
Affirmations:
Let's start with the better known methods. Affirmations are one of the most popular ways in which people try to program their subconscious and change habits. With affirmations it's essential to use the present tense. For example: "I am confident" rather than "I will be confident." Affirmations can take a long time - they need to be repeated many times, and over a long period before the message may get through to the subconscious. They are also dependent on the conscious mind - which will usually argue with the affirmation "No I'm not." The old beliefs and patterns can often block the instructions from reaching the subconscious. The affirmation has to try (by repetitive convincing) to gain permission from the "gatekeeper" - the conscious mind - in order to enter the subconscious.
Self-Hypnosis:
This is a method of attempting to reach the subconscious but avoid the arguments of the conscious mind. With this method, the "gatekeeper" may be asleep, but the instructions still have to sneak past it without being noticed.
Subliminal Messaging:
A subliminal message is a signal or message embedded in another medium, designed to pass below the normal limits of perception. These messages are unrecognizable by the conscious mind. So with this technique, the gatekeeper is out cold, and it's fairly easy for instructions to sneak past without his ever knowing they were there! However, there is a lot of debate and disagreement as to the effectiveness of this method. There are subliminal messaging CDs you can buy, most of which consist of a background sound like rain or music, and have messages, instructions and affirmations embedded, which are inaudible to the conscious mind.
P.A.T.H.S. (Program Authoring the Human Subconscious)
Paths is a method of programming the subconscious mind by delivering instructions and cues directly to the subconscious, automatically.
However, unlike subliminal messaging it doesn't require hours a week listening to a CD. The person using Paths will watch an online customized theater presentation for three minutes per module. The modules relate to specific topics chosen by the user. These visual and audio theaters include cues targeting the person's subconscious mind. The subconscious mind recognizes that the theater is specifically for that user and nobody else. The subconscious mind then downloads millions of instructions corresponding to the modules chosen and then the presentation is over.
Over the next seven days, on average, the person's brain has assimilated and built new connections corresponding to the instructions that the subconscious mind received. The best analogy of how this is possible is that you could send one hundred pages to a printer all at once. The printer stores it in a memory. Then, the printer prints one page at a time, as it is able. This is like the brain forming new neural connections to correspond to this information, as it is able.
Although this method is no magical cure for all, by communicating more directly with the subconscious mind in this manner and at the huge repetitious cycle that RDT (Rapid Data Transfer) utilizes, the results are realized in a very fast manner that most people are unfamiliar with.
Whatever method you find works for you, the potential of the being able to program the subconscious mind is "mind-blowing" especially when you take into account the experiments conducted in 1979 by the Princeton Engineering Anomalies Research (PEAR). The PEAR program at Princeton University was set up to determine if human consciousness can externally affect the physical world. In 2007, PEAR was closed because they accomplished what they set out to do.
http://business-square.com/
Article Source: http://EzineArticles.com/1159617
Friday, July 8, 2011
Neural Linguistic Programming - A Quick Guide
A writer's life would be so easy If every time you wrote a document, or made a presentation to a new audience, they instantly understood the exact message you were trying to convey.
Unfortunately, it does not happen that way, most of the time your words are interpreted in an entirely different way than you intended. Alright, sometimes people misinterpret you words on purpose but mostly it is a genuine misunderstanding.
Research in Neural Linguistic Programming
Research has been carried out into these phenomena using the science called "Neural Linguistic Programming" and some remarkable discoveries so far on why sometimes thoughts seem to have trouble passing from the transmitter (the person talking or writing) to the receiver (the person listening or reading) without distortion.
They have determined that everybody has two languages, an oral and a neural language. Our oral language is the language that we use to transmit our thoughts to others by speech or the written word. Our neural language is the process your mind uses to formulate and combine the sensory information you receive into something that is familiar to you allowing you easier comprehension.
These two languages are formulated and processed in totally different ways and both suffer from emotional influences. We have to pre-empt how the mind of the receiver of the information thinks to be able to make these languages work together to reduce message distortion.
Neural Linguistic Programming in Daily Life
Most days just go by and we do not have to give much thought to the process of vocalizing our thoughts. If we want to eat we say so, if we want to go to work/school we say "I want to go to work/school", easy thoughts to transmit and receive, no need to analyze the situation.
But what happens in the mind when, after stating you are hungry, your partner wants to know what you want to eat.
Now you have to return to the original thought that you were hungry and give it some deeper thought and make a suggestion. In order to do this the mind relies on the familiar and goes through your memory bank until it finds something that it likes.
According to quantum physics our brains process our present circumstances just the same as it does memories of the past. So when a question needs some deeper thought it takes us back to similar previous situations, we relive them and have the same sensations we had the first time. So when we have to make a decision, in this case deciding what we want to eat, our memory flips through all previous responses, finds one that gives a pleasant memory and then vocalizes it.
The downside of the neural language is that it can also cause grief or not allow us to try new experiences. This is because in connecting the present to the past in our minds naturally we what we felt before so new possible experiences might relate back to fearful or unsure situations.
So, to sum up, when we come across a situation, we relate it to past memories and visualize those experiences. Once a link is made, it is interpreted into the present through our previous feelings. As our mind does not detect a difference between the time lines we will probably react the same way as we did when we were in this situation before.
So far we have discussed how our mind talks to us but how do we transmit those thoughts to other minds? First we need a better understanding of oral language. This in turn will set up the ground work for answering the problem of how to get the words from your head onto paper.
Taking Advantage of Neural Linguistic Programming
A major stumbling factor is the limitation of the language we use. Some languages are more descriptive than others while others use the same word to describe many different situations.
With this in mind we can see that some oral languages relate thought better than others, though none of them can claim to relate thought completely. This means that your ability to completely transmit your thoughts to others is severely limited to the amount of words available in the language that you use. So sometimes there really aren't the right words to use.
Perhaps we could even decide that as no one expects you to tell things exactly as you see them anyway, why not just get on with it and put your thoughts directly onto paper and let the reader decipher them.
But that does not really help when you're trying to relate your excitement over a product line in an article or advertisement, does it?
You have to find a way to overcome the limitations of your oral language and transmit your thoughts as you see them. If you don't you will be the proud possessor of a product no one else could relate to, and if that happens, you will then start analyzing every other pointless venture you ever started
Let's look at the possibilities on how we can learn to transmit our thoughts in a way that others can take the same meaning as we do ourselves.
It can be done, but we have to take a step back and take a look at the whole picture. We have to find a commonality, a reference point to which most people can relate. Finding this point of common knowledge will break down your unique thoughts allowing you to express them easier.
Movies and books make good reference points. They may not relate exactly to the feelings you wish to convey, but they are good tools to use as most people have seen them or at least heard of what they're about. They can stir up emotions and give memorable images to the reader.
So using reference points in your documents that reflect suitable emotion through a commonly known "visual effect" will merge the neural and oral languages and bring out your meaning much better.
Now you have to turn these reference points into the key elements within your storyline. These key elements will become the headings in your outline, so they become very important to your success. So how do you choose the correct key elements to become headings in your outline?
OK, what have we discovered so far?
1. Humans think in pictures, this is called neural language.
2. The human brain cannot distinguish between the present and memory. As thought is processed in the present we use memories to decide our present and future attitudes and actions.
3. Due to the limitations of oral language we cannot accurately relate thought with words. We need to use reference points so that other people can get the feeling of what we are trying to transmit.
So there is the theory behind Neural Linguistic Programming. Now you have to put it into practice.
Putting Neural Linguistic Programming into Practice
Let's start with the obvious, you have to know what you want to write about and what message you are trying to convey. If you are struggling at this point look over some popular storybooks. These are a great source for ideas, especially if you want to write about morals and attitudes.
You can use almost anything as reference points and turn them into key elements. It all depends on the message you want to transmit to the reader. You must determine what your message is to be about before you choose your key elements.
Your message might be consequences, and then you could picture characters and use the events or circumstances that prevailed. If the message is to transmit feelings focus on how the characters felt in certain situations.
Once you have defined the key elements you have to order them to create a working outline. All that is left to do then is fill in the gaps. This is when you have to focus on the message and reveal the objective of the document, working step by step through the outline that you have made.
This should not be too difficult. You have chosen a theme and decided on your key elements to make the gist of it common to everyone. From this you know what direction you are going to follow and the message you are going to convey.
Always remember that humans think in pictures, so base your articles on images that are familiar to the majority, and you should not go far wrong. So if you've been hesitant about writing articles in the past, you should feel a little better about it now.
http://business-square.com/
Article Source: http://EzineArticles.com/392830
Unfortunately, it does not happen that way, most of the time your words are interpreted in an entirely different way than you intended. Alright, sometimes people misinterpret you words on purpose but mostly it is a genuine misunderstanding.
Research in Neural Linguistic Programming
Research has been carried out into these phenomena using the science called "Neural Linguistic Programming" and some remarkable discoveries so far on why sometimes thoughts seem to have trouble passing from the transmitter (the person talking or writing) to the receiver (the person listening or reading) without distortion.
They have determined that everybody has two languages, an oral and a neural language. Our oral language is the language that we use to transmit our thoughts to others by speech or the written word. Our neural language is the process your mind uses to formulate and combine the sensory information you receive into something that is familiar to you allowing you easier comprehension.
These two languages are formulated and processed in totally different ways and both suffer from emotional influences. We have to pre-empt how the mind of the receiver of the information thinks to be able to make these languages work together to reduce message distortion.
Neural Linguistic Programming in Daily Life
Most days just go by and we do not have to give much thought to the process of vocalizing our thoughts. If we want to eat we say so, if we want to go to work/school we say "I want to go to work/school", easy thoughts to transmit and receive, no need to analyze the situation.
But what happens in the mind when, after stating you are hungry, your partner wants to know what you want to eat.
Now you have to return to the original thought that you were hungry and give it some deeper thought and make a suggestion. In order to do this the mind relies on the familiar and goes through your memory bank until it finds something that it likes.
According to quantum physics our brains process our present circumstances just the same as it does memories of the past. So when a question needs some deeper thought it takes us back to similar previous situations, we relive them and have the same sensations we had the first time. So when we have to make a decision, in this case deciding what we want to eat, our memory flips through all previous responses, finds one that gives a pleasant memory and then vocalizes it.
The downside of the neural language is that it can also cause grief or not allow us to try new experiences. This is because in connecting the present to the past in our minds naturally we what we felt before so new possible experiences might relate back to fearful or unsure situations.
So, to sum up, when we come across a situation, we relate it to past memories and visualize those experiences. Once a link is made, it is interpreted into the present through our previous feelings. As our mind does not detect a difference between the time lines we will probably react the same way as we did when we were in this situation before.
So far we have discussed how our mind talks to us but how do we transmit those thoughts to other minds? First we need a better understanding of oral language. This in turn will set up the ground work for answering the problem of how to get the words from your head onto paper.
Taking Advantage of Neural Linguistic Programming
A major stumbling factor is the limitation of the language we use. Some languages are more descriptive than others while others use the same word to describe many different situations.
With this in mind we can see that some oral languages relate thought better than others, though none of them can claim to relate thought completely. This means that your ability to completely transmit your thoughts to others is severely limited to the amount of words available in the language that you use. So sometimes there really aren't the right words to use.
Perhaps we could even decide that as no one expects you to tell things exactly as you see them anyway, why not just get on with it and put your thoughts directly onto paper and let the reader decipher them.
But that does not really help when you're trying to relate your excitement over a product line in an article or advertisement, does it?
You have to find a way to overcome the limitations of your oral language and transmit your thoughts as you see them. If you don't you will be the proud possessor of a product no one else could relate to, and if that happens, you will then start analyzing every other pointless venture you ever started
Let's look at the possibilities on how we can learn to transmit our thoughts in a way that others can take the same meaning as we do ourselves.
It can be done, but we have to take a step back and take a look at the whole picture. We have to find a commonality, a reference point to which most people can relate. Finding this point of common knowledge will break down your unique thoughts allowing you to express them easier.
Movies and books make good reference points. They may not relate exactly to the feelings you wish to convey, but they are good tools to use as most people have seen them or at least heard of what they're about. They can stir up emotions and give memorable images to the reader.
So using reference points in your documents that reflect suitable emotion through a commonly known "visual effect" will merge the neural and oral languages and bring out your meaning much better.
Now you have to turn these reference points into the key elements within your storyline. These key elements will become the headings in your outline, so they become very important to your success. So how do you choose the correct key elements to become headings in your outline?
OK, what have we discovered so far?
1. Humans think in pictures, this is called neural language.
2. The human brain cannot distinguish between the present and memory. As thought is processed in the present we use memories to decide our present and future attitudes and actions.
3. Due to the limitations of oral language we cannot accurately relate thought with words. We need to use reference points so that other people can get the feeling of what we are trying to transmit.
So there is the theory behind Neural Linguistic Programming. Now you have to put it into practice.
Putting Neural Linguistic Programming into Practice
Let's start with the obvious, you have to know what you want to write about and what message you are trying to convey. If you are struggling at this point look over some popular storybooks. These are a great source for ideas, especially if you want to write about morals and attitudes.
You can use almost anything as reference points and turn them into key elements. It all depends on the message you want to transmit to the reader. You must determine what your message is to be about before you choose your key elements.
Your message might be consequences, and then you could picture characters and use the events or circumstances that prevailed. If the message is to transmit feelings focus on how the characters felt in certain situations.
Once you have defined the key elements you have to order them to create a working outline. All that is left to do then is fill in the gaps. This is when you have to focus on the message and reveal the objective of the document, working step by step through the outline that you have made.
This should not be too difficult. You have chosen a theme and decided on your key elements to make the gist of it common to everyone. From this you know what direction you are going to follow and the message you are going to convey.
Always remember that humans think in pictures, so base your articles on images that are familiar to the majority, and you should not go far wrong. So if you've been hesitant about writing articles in the past, you should feel a little better about it now.
http://business-square.com/
Article Source: http://EzineArticles.com/392830
Programming Your Brain For Success - Basic Brain Biology
There are billions of brain cells (neurons) in your brain forming a highly complicated neural network. This very moment millions of brain cells in your brain are sending messages to one another by causing electrical firings and producing thoughts, emotions and feelings.
The number of neurons in our brain increases from childhood until we reach adolescence. By that time our brain is ready to decide on the final set of brain cells it will keep throughout our life as an adult. Your brain will leave more room for expansion of the type of cells you use the most. These frequently used neurons will grow as time goes by forming new branches and expanding the neural network. The brain cells you don't use will be pruned.
But the question is how our brain selects what neurons to keep?
Scientists claim that our brain cells have the ability to self-destruct. How often do you use a specific type of brain cells, is determined by the blood flow in our brain. Different areas of the brain, different blood flow. If the blood flow is high that means those areas of the brain are frequently used. Now, the brain has this chief-enzyme called Calpain. Calpain is an enzyme which helps determine which cells should self-destruct. Calpain can be spotted in those low-traffic areas with little blood flow.
Other types of enzymes and proteins are produced in the high traffic areas of our brain where blood flow is increased. These proteins form branches and connections between well/frequently used brain cells. Its the proteins' responsibility to further develop and protect the neural network by creating new connections/branches between brain cells.
Brain Activity Increases During Sleep
It is believed that the majority of work done by neurons to expand the neural network takes place while we sleep. This explains why sleep is so important for us humans. Our physical and mental performance is strongly affected by the amount of sleep we get. Especially during periods when we learn new things and expect from our brain to absorb and store new information. In order for our brain to form new neural branches storing the new information we need to sleep and give our brain time to work.
I bet you've heard the phrase "..If you want to learn something new then sleep on it.."
It's true. When we try hard to learn something new, we also need significant amount of sleep in order to own the information and store it in a long-term, complex network of new neural branches.
http://business-square.com/
Article Source: http://EzineArticles.com/476788
The number of neurons in our brain increases from childhood until we reach adolescence. By that time our brain is ready to decide on the final set of brain cells it will keep throughout our life as an adult. Your brain will leave more room for expansion of the type of cells you use the most. These frequently used neurons will grow as time goes by forming new branches and expanding the neural network. The brain cells you don't use will be pruned.
But the question is how our brain selects what neurons to keep?
Scientists claim that our brain cells have the ability to self-destruct. How often do you use a specific type of brain cells, is determined by the blood flow in our brain. Different areas of the brain, different blood flow. If the blood flow is high that means those areas of the brain are frequently used. Now, the brain has this chief-enzyme called Calpain. Calpain is an enzyme which helps determine which cells should self-destruct. Calpain can be spotted in those low-traffic areas with little blood flow.
Other types of enzymes and proteins are produced in the high traffic areas of our brain where blood flow is increased. These proteins form branches and connections between well/frequently used brain cells. Its the proteins' responsibility to further develop and protect the neural network by creating new connections/branches between brain cells.
Brain Activity Increases During Sleep
It is believed that the majority of work done by neurons to expand the neural network takes place while we sleep. This explains why sleep is so important for us humans. Our physical and mental performance is strongly affected by the amount of sleep we get. Especially during periods when we learn new things and expect from our brain to absorb and store new information. In order for our brain to form new neural branches storing the new information we need to sleep and give our brain time to work.
I bet you've heard the phrase "..If you want to learn something new then sleep on it.."
It's true. When we try hard to learn something new, we also need significant amount of sleep in order to own the information and store it in a long-term, complex network of new neural branches.
http://business-square.com/
Article Source: http://EzineArticles.com/476788
Recommendations For Designing a Resistance Training Program For Novice to Advanced Level Clients
Goals: To focus on the ability of the nervous and muscular system to adapt to exercise. We will discuss how these systems change and progress toward the ultimate goal of changing body composition.
Neurological factors:
o neural adaptation affect activation levels and patterns of nerve input to the muscle.
o Strength gains related to learning, coordination, and recruitment
o Fiber type conversion
o Agonist/Anatagonist relationship
Hypertrophy: changes in strength can be caused by mechanisms that increase muscle size
Factors affecting hypertrophic response:
o age
o individual's functional capacity
o nutritional status
o behavioral factors
o hormonal stimuli
o mechanical stimuli
o metabolic factors
o optimal adaptation appears to be related to use of specific resistance training programs to meet individual training objectives.
Also related to hypertrophy:
o Eccentric Contraction
o Muscle Damage: why and how
o Muscular Failure
o Psychological Failure
SAID Principle: Specific Adaptations to Imposed Demands
Novice: less than 3 months:
1. Experiences difficulty stabilizing movements.
2. Tends to perform new movements too quickly
3. Requires only one exercise per body part to learn the movement
4. Can only feel/control the contraction through limited ranges (if at all)
5. Is not physiologically capable of fatiguing muscle (only loses neural control)
6. Makes quick strength gains due to rapidly increasing neuromuscular control.
7. Cannot differentiate fatigue from failure: good or bad pain?
8. Has difficulty focusing on a task
Intermediate: 3-12 months:
1. Loses stability on the last repetition only-fatigue resistant
2. Able to increase the number of sets and/or exercises per muscle
3. Learns new muscle movements while remaining stable from previous exercise, able to incorporate compound movements while focusing on one muscle
4. Capable of increasing intensity
5. Capable of perceiving proper muscle contraction through a full ROM with adequate resistance
Advanced: more than 1 year
1. Capable of performing last rep and remain stable
2. Capable of focusing on the muscle and the weight moved rather than form due to neural patterning or the habit of maintaining form
3. Able to incorporate compound movements and all other aspects of intensity manipulation
4. Workout routine is the most physically, mentally, and emotionally demanding
Number of Sets: for a goal of muscle hypertrophy at intermediate or advanced levels the number of recommended sets varies depending on proper execution of four factors.
1. Ability to mentally focus on the target muscle
2. Ability to execute the proper biomechanics of the movement
3. Ability to control the exercise through both concentric and eccentric movement
4. Ability to produce and maintain high tension to the point of muscular fatigue with the eventual goal of muscular failure
Sets:
- 6-12 sets for large body parts
- 6-10 sets for small body parts
- 4-6 sets for miscellaneous body part
Number of Reps: It has been suggested that the hypertrophic response depends on the intensity if the exercise as well as the length of time the muscle is under tension (time under tension)
Reps:
- Novice= 15 reps per set
- Intermediate/Advanced = 6-12 reps per set
Rest:
- Novice =rest time is 1-3 minutes between sets
- Intermediate/Advanced = 30 seconds to 2 minutes
Since unaccustomed stimulus helps to sustain an adaptation period, the amount of rest time should be varied from set, workout to workout or both.
Other factors:
- Speed
- Rest between body parts
- Lifestyle
J.J. Flizanes, CPT, is the Director of Invisible Fitness
Credentials and accolades follow the name of JJ Flizanes wherever it appears and for good reason. JJ is the creator of world-class fitness programs and routines, such as the Foundations Program for the New York Sports Club and Invisible Fitness. What sets JJ apart from her Celebrity Fitness counterparts lies in her anatomically centered routines, which protect overworked and aging joints from catastrophic failure. Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles, JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.
JJ has been featured in many magazines including Muscle and Fitness HERS, Elegant Bride, Fitness Magazine, E Pregnancy Magazine to name a few. Her television appearances include KTLA, CBS and NBC. She will be appeared every week last summer on YOURLA on NBC in Los Angeles and has been heard on The Aware Show with Lisa Garr in local radio. She is also the fitness expert for the Nourishing Wellness Medical Centre as well as the wellness expert for FKC International.
http://business-square.com/
Article Source: http://EzineArticles.com/2027593
Neurological factors:
o neural adaptation affect activation levels and patterns of nerve input to the muscle.
o Strength gains related to learning, coordination, and recruitment
o Fiber type conversion
o Agonist/Anatagonist relationship
Hypertrophy: changes in strength can be caused by mechanisms that increase muscle size
Factors affecting hypertrophic response:
o age
o individual's functional capacity
o nutritional status
o behavioral factors
o hormonal stimuli
o mechanical stimuli
o metabolic factors
o optimal adaptation appears to be related to use of specific resistance training programs to meet individual training objectives.
Also related to hypertrophy:
o Eccentric Contraction
o Muscle Damage: why and how
o Muscular Failure
o Psychological Failure
SAID Principle: Specific Adaptations to Imposed Demands
Novice: less than 3 months:
1. Experiences difficulty stabilizing movements.
2. Tends to perform new movements too quickly
3. Requires only one exercise per body part to learn the movement
4. Can only feel/control the contraction through limited ranges (if at all)
5. Is not physiologically capable of fatiguing muscle (only loses neural control)
6. Makes quick strength gains due to rapidly increasing neuromuscular control.
7. Cannot differentiate fatigue from failure: good or bad pain?
8. Has difficulty focusing on a task
Intermediate: 3-12 months:
1. Loses stability on the last repetition only-fatigue resistant
2. Able to increase the number of sets and/or exercises per muscle
3. Learns new muscle movements while remaining stable from previous exercise, able to incorporate compound movements while focusing on one muscle
4. Capable of increasing intensity
5. Capable of perceiving proper muscle contraction through a full ROM with adequate resistance
Advanced: more than 1 year
1. Capable of performing last rep and remain stable
2. Capable of focusing on the muscle and the weight moved rather than form due to neural patterning or the habit of maintaining form
3. Able to incorporate compound movements and all other aspects of intensity manipulation
4. Workout routine is the most physically, mentally, and emotionally demanding
Number of Sets: for a goal of muscle hypertrophy at intermediate or advanced levels the number of recommended sets varies depending on proper execution of four factors.
1. Ability to mentally focus on the target muscle
2. Ability to execute the proper biomechanics of the movement
3. Ability to control the exercise through both concentric and eccentric movement
4. Ability to produce and maintain high tension to the point of muscular fatigue with the eventual goal of muscular failure
Sets:
- 6-12 sets for large body parts
- 6-10 sets for small body parts
- 4-6 sets for miscellaneous body part
Number of Reps: It has been suggested that the hypertrophic response depends on the intensity if the exercise as well as the length of time the muscle is under tension (time under tension)
Reps:
- Novice= 15 reps per set
- Intermediate/Advanced = 6-12 reps per set
Rest:
- Novice =rest time is 1-3 minutes between sets
- Intermediate/Advanced = 30 seconds to 2 minutes
Since unaccustomed stimulus helps to sustain an adaptation period, the amount of rest time should be varied from set, workout to workout or both.
Other factors:
- Speed
- Rest between body parts
- Lifestyle
J.J. Flizanes, CPT, is the Director of Invisible Fitness
Credentials and accolades follow the name of JJ Flizanes wherever it appears and for good reason. JJ is the creator of world-class fitness programs and routines, such as the Foundations Program for the New York Sports Club and Invisible Fitness. What sets JJ apart from her Celebrity Fitness counterparts lies in her anatomically centered routines, which protect overworked and aging joints from catastrophic failure. Named by Elite Traveler Magazine as their 2007 Global Black Book pick of Best Personal Trainer in Los Angeles, JJ has been lauded by Shape Magazine as one of the top 6 fitness trainers in 2003.
JJ has been featured in many magazines including Muscle and Fitness HERS, Elegant Bride, Fitness Magazine, E Pregnancy Magazine to name a few. Her television appearances include KTLA, CBS and NBC. She will be appeared every week last summer on YOURLA on NBC in Los Angeles and has been heard on The Aware Show with Lisa Garr in local radio. She is also the fitness expert for the Nourishing Wellness Medical Centre as well as the wellness expert for FKC International.
http://business-square.com/
Article Source: http://EzineArticles.com/2027593
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