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Transitional adaptation cycle
The body has only one purpose, survival! Every activity it performs is to keep you alive. With this purpose in mind, the human body has evolved over thousands of years, developing a series of natural adaptations to be fully prepared for any danger you may face. It takes more effort for the body to grow and maintain muscle tissue than it does to grow and maintain fat. In order to balance the composition of your body, your muscles only need to be able to meet your own needs, rather than being so much that they become a burden. Your body is constantly growing muscles (anabolism, anabolism) and breaking down muscles (anabolism). , catabolism) process. The ratio of muscle to muscle depends on the demands you place on your body.
Whenever you lift something heavier than what you are comfortable with during "normal" activity, you put stress on your muscle tissue, and your body immediately taps into dietary protein, hormones like growth hormone, and a number of other "maintenance systems." to repair these "breaks". The body also adapts to this demand by making cells larger to prepare for the next "shock." Muscles begin to grow. If the body doesn't have a "need" to grow more muscle, it will once again adapt to this shrinking demand by cutting back on unnecessary muscle cells until it can just do what it needs to do.
Once the muscle stress level exceeds the level that the body can fully recover, it cannot effectively repair and remodel the muscle. The body will adapt to this excessive demand by again interrupting muscle growth. Your body may even begin to break down muscle cells to provide energy. Due to the body's own "defense", when muscle loss begins, muscle growth will stop.
Since your body has no idea what needs you have prepared for it in the coming days and weeks, it can only rely on what you did in the days and weeks before. If you gradually increase the intensity of your training over the past few weeks, your body will temporarily perceive the workload aswill continue to increase, anticipating the eventual "crisis state"! However, if you suddenly reduce the workload of your muscles, your body will not recoil and relax...at least not for a while! Instead, it will adapt by accelerating the process Come make the most of this break. Through this process of over-adaptation, your muscles grow beyond their perceived "demand" as they try to prepare themselves for what they perceive to be the next impact.
The overadaptation process becomes more interesting when you look at it from a dietary perspective.
When stress increases and the protein needed for necessary recovery and remodeling processes becomes nearly unavailable, your body is once again forced into a "crisis state." When your body tries to repair the damage caused during training and can't find the protein it needs to rebuild muscles, it turns to growth hormones such as testosterone and insulin-like growth factor (IGF), forcing their secretion to increase. Boost significantly to activate unused abilities.
In a customized optimal anabolic plan, your training will alternate between 3 weeks of incremental loading phases and 3 weeks of over-adaptation cycles.
During the ramp-up phase, you will gradually increase the load pressure, forcing your body to work harder and harder to recover from the training. By the end of the third week of full-load training, your recovery capacity should be nearly maxed out and you'll be somewhere near the dreaded catabolic zone. At this point, you should immediately begin a 3-week overadaptation cycle to quickly reduce your stress level.
Being ready for the next shock that's coming, your body's response is to force-feed the muscles everything it can in order to effectively repair and remodel as much muscle as possible when the next shock comes. !
At the end of the overadaptation cycle, your muscles have begun to "learn" that the workload has been reduced enough to start discarding some of the "excess" muscle. It’s time to enter another phase of incremental loading, once again succumbing to stress in those muscles, stimulating more muscle growth, and gearing up for another “quantum growth” phase of the overadaptation cycle.
This planned organization and reorganization puts your muscles in a never-ending anabolic "guessing game" where its only option is to grow!
When you systematically adjust your training volume in the gym by controlling the 8 anabolic factors in the book, you also have to make full use of one of the most controversial concepts in the bodybuilding world, protein deficiency!
Every 6 weeks of your optimal anabolic planFor the first 3 weeks you will have to severely limit your protein intake to maybe 30 grams per day! In response, your muscles will call for help from your body’s anabolic hormone supply station, signaling an urgent need for emergency support! As a result, testosterone, IGF- 1 and growth hormone secretion will skyrocket, pushing your muscle growth to its peak! But this can only be effective in the short term. After these 3 weeks, you reintroduce the hyperadaptation diet to add a little extra protein "kick" for the next 3 weeks. Your muscles will soak up all that "extra" protein like a sponge, causing your arms, chest, back, shoulders, and legs to pump like never before!
The best anabolic rules
Best Anabolic Rule No. 1: To achieve maximum growth without plateaus, you need to introduce overadaptation cycles into your training and diet plans.
Best Anabolic Rule No. 2: Never train each part more than once a week!
Best Anabolic Rule No. 3: Limit your training to 60 minutes or less!
Best Anabolic Rule No. 4: Take advantage of active recovery periods with supersets of opposing muscle groups!
Best Anabolic Rule No. 5: Combine isolation movements with compound movements to form a superset to warm up large muscle groups.
Best Anabolic Rule No. 6: Always choose the movement that most effectively stimulates your muscles.
Best Anabolic Rule No. 7: Choose a weight that allows you to achieve your goals with strict form and full range of motion.
Best Anabolic Rule No. 8: Do 8 to 15 sets of exercises to get a pump.
Best Anabolic Rule No. 9: In a progressive load cycle, increase the number of attempts each week and push each set to failure.
Best Anabolic Rule No. 10: During periods of over-adaptation, reduce the number of attempts per set to 2-3 less than the number of attempts to failure.< /p>
Best Anabolic Rule No. 11: Use explosive force to lift for 1-2 seconds, and control the lowering process for 4 seconds.
Best Anabolic Rule No. 12: Get at least 7-8 hours of sleep every night.
Best Anabolic Rule No. 13: Reduce the rest time between sets during progressive load cycles.
Best Anabolic Rule No. 14: Increase the rest time between sets during overadaptation cycles.
Best Anabolic Rule No. 15: Consume 1.14 grams of protein per pound of lean body mass per day on a high-protein diet!
Best Anabolic Rule No. 16: Only 30g of protein per day during three weeks of low-protein diet immediately after training.
Best Anabolic Rule No. 17: During your three weeks of hyperadaptation to a high-protein diet, add an additional 30 grams of protein per day.
Best Anabolic Rule No. 18: Make sure the protein in your diet has the highest nutritional value.
Best Anabolic Rule No. 19: Properly distribute nutrients into 5-6 meals throughout the day.
Best Anabolic Rule No. 20: During a high-protein diet, consume 25% of total protein immediately after training to take advantage of the critical (muscle) growth period.
Best Anabolic Rule No. 22: Eat low-glycemic carbohydrates throughout the day!
Best Anabolic Rule No. 23: Eat/drink about 100 grams of high-glycemic carbohydrates immediately after training (within 1 hour)!
Best Anabolic Rule No. 24: Only consume “good fats” in your diet plan, and eat/drink about 30 grams immediately after training every day to increase post-training testosterone levels!
Best Anabolic Rule No. 25: Supplement an appropriate amount of water before, during and after training.