critical bench外语英文电子书

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1、Copyright2004.AllRightsReserved.TableofContentsI.IntroductionII.ProgramTheoryA.VarietyB.ProgressiveOverloadsC.HighIntensityTrainingD.RestandMuscleRecoveryE.TrainingForStrengthIII.FollowingYourProgramA.ChoosingYourWorkOutDaysB.ExerciseDefinitionsC.Choo

2、singSupplementalExercisesD.StretchingAndWarmUpOnChestDaysE.SpeedOfMovementF.RestBetweenSetsG.RepetitionRangeH.TrainingPartnerIV.KeyPointsAndAdditionalInformationA.MindsetB.PreparationC.SupplementationD.EatingforPowerE.TNT–TipsnTricksF.CriticalSupportG

3、roupV.Week11MaxingOutVI.MaxChart/TrainingLog**Alwaysconsultyourphysicianbeforestartinganyexerciseprogram.**I.IntroductionBelieveitornotyouhaveactuallyalreadycompletedoneofthemostimportantpartsoftheCriticalBenchProgram.Givemeasecondtoexplain.Byordering

4、thisprogramyouhavesetaveryspecificgoalforyourselfandyouhavegivenyourselfandtimelinetoworkwith.Elevenweeksfromthedayyoustartthisprogramyouwillhaveanewmaximumliftinthebenchpress.Theaverageincreaseisfiftypoundsbutultimatelythisisgoingtobeuptoyou.It’strue

5、geneticsorotherexternalfactorsmaylimitusinsomeway,butthemajorityofusarelimitedbyourdetermination.Don’taskyourselfifit’spossible.Itisverypossibleandishasbeenprovenagainandagain.Insteadaskyourselfifyou’rewillingtopaythepricetoreachthisgoal.Imentionedtha

6、tyouhadsetaspecificgoalforyourself.Thisismuchdifferentthanthegeneralgoalsthatmanyofususuallysetforourselves.Youmayhavesaidinthepastthatyouwouldliketoincreaseyourbenchpress.Thiswouldbeaveryvaguegoal,becauseyouweren’tspecificingivingyourselfadeadlineora

7、namountofweightyouwantedtoaddtoyourbench.Anotherexamplewouldbeacaptainofashipsayinghewantedtosailnorth.Hewouldstartofgoingnorthbutwouldeventuallygetlostatseawithoutknowingexactlywherehewantedtogo.Thisisnotgoingtohappentoyou.Okayit’stimetotakemattersin

8、toyourownhands.Thisprogramwasdesignedspecificallyforyou,usingyouronerepmax.Itisapersonalizedprogram.Somebodywithadifferentone-repmaxwillnotbeabletofollowyourroutine.Letthejourneybegin!II.ProgramTheoryandOrganizationThissectionoutlinesconceptsa