M.E SCIENCE
THE KEY HERE IS TO UTILISE NO MORE THAN 6-11 SETS PER MUSCLE GROUP, AS ALL THE MUSCLE FIBERS HAVE
THEORETICALLY BEEN ENGAGED ADEQUATELY ENOUGH TO INDUCE HYPERTROPHY WITHOUT RUNNING THE RISK OF
OVERTRAINING. WHEN ONE SELECTS THE EXERCISES FOR THE TRAINING SPLIT THAT DAY, IT IS EASIER TO BREAK DOWN
THE MUSCLES INTO SEGMENTS AND THEN SELECT THE CORRECT REPERTOIRE OF EXERCISES ACCORDINGLY.
AN EXAMPLE STEVE USES
FOR BICEPS IS AS FOLLOWS.
SAMPLE BICEPS PLAN
SYNERGISTIC MOVEMENT:
Barbell curls 2 x 7-10 reps
MYOTATIC REFLEX:
Incline curls 2 x 7-10 reps
One, as always, must work with maximum
intensity due to the low volume of the
workout, making every rep count, being
sure to push with maximal effort in the
synergistic lift, getting a deep stretch in the
muscle belly during the myotatic reflex, or
stretch, and of course squeezing the muscle
powerfully at the top of the movement for
the peak contraction for a count of one or
even two seconds to adequately engage all
the necessary muscle fibers.
Some exercises double as both a synergistic
and myotatic movement and some even
encompass all three “positions of flexion”. A
stiff-legged deadlift is a prime example of
a synergistic movement, as many stabilizer
and secondary muscles are incorporated in
the lift, and of course as a myotatic inducing
SAMPLE PECS PLAN
MIDDLE/LOWER-PEC REGION
Bench Presses 2 x 7-10
Stretch AND contracted
PEAK CONTRACTION:
Concentration curls 2 x 7-10 reps.
movement as the “stretch” response is activated
at the base of the movement when one feels
the “pull” on the back of the hammies.
Some muscle groups are more complex
- such as legs, which are broken down into
the quadriceps, hammies and calves, or to
get even more pedantic, the inner and outer
thigh regions of both the hammies and
quads, and of course the gastrocnemius and
soleus regions of the calf muscle, all of which
can be targeted using the POF technique in
their individual respective regions. So too
can the pectoral muscles be broken down
into the upper pec, and mid or lower pec
regions, etc. The key here is that less is more,
try not to over analyse the muscles being
trained and try to incorporate lifts that best
initiate several forms of flexion.
UPPER-PEC REGION/MIDRANGE
Incline bench presses 2 x 7-10
Stretch AND contracted
Incline flyes 2 x 7-10.
Cable cross overs 2 x 7-10 (here one can
initiate a deep stretch at the bottom of the
range of motion, and
also induce a peak
contraction at the top
of the lift when one
squeezes or contracts
the muscle hard,
another example of
an exercise that can
be used effectively
to activate two or
more “positions of
flexion”)
Jack Lotter is a professional trainer, muscle model, bodybuilder and
training coach, specialising in strength and conditioning in Sandton City
in Johannesburg. He currently trains a wide spectrum of endorsed athletes
from world-record breaking, top-ranked, SA powerlifters to sponsored
bodybuilders, top muscle models, bikini and physique competitors. He has
a passion for “out-the-box” training, dieting and supplement protocols,
both old and new, and believes that varying the spectrum of one’s training
stimulus to suite one’s strengths and weaknesses, is where success lies.
Email Jack at [email protected]
@gymjackpot
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Muscle Evolution
IN SUMMARY: keep it simple. Don’t overdo
sets, reps and volume. Train with maximum
intensity and keep the set scheme
between 6 and 11 for every muscle group,
and rep scheme in the sweet spot of the
hypertrophic bracket - 7-12 repetitions.
Carefully select exercises that induce all
forms of “positions of flexion”; synergistic,
myotatic reflex and peak contraction.
When in doubt or if you lack creative
flair or imagination, research will yield
many sample programmes and exercise
suggestions. M.E