Myo-reps Part 1 - The evolution and revolution

22, January, 2010 Articles Brge Fagerli Comment

One and a half years have passed since I developed Myo-reps and published the article on this method. The method has this time been thoroughly tested and updated to the ultimate version, which I will present in this series.
I have obviously not been lazy since then and I've had a good chance to get tested and adjusted in every possible way with a good bit over a hundred different people, both in Norway and abroad. I've also been exchanging experiences, theories and ideas with some key people who are researching the mechanisms of muscle growth, and had many good discussions with Dan Moore, the man behind Max Stimulation, and an inspiration to the first version of the Myo-reps. I can say with certainty that the current version of the Myo-reps are the most effective training method I have ever tried, and the results of those who have followed my programoppsetter based on Myo-reps have been formidable. I can go to mention our new Norwegian Champion in Athletic Fitness, Andr Nilsen, who gained 7kg from his last competition for barely 6 months ago, and has doubled his strength in several of his promises (he was also bestemann in strength elements in NM) . Ayna Kristiansen, our own "pump-Snuppa" which has a vigorous and entertaining blog on XXX realized that she trained too much and ate too little. I put her on a Myo-reps program, doubled the calories, cut down on cardio, and the result was that she has risen 3kg at 10 weeks with a measurable and visible decline in the percentage of fat the first time! I have a growing list of practitioners with years of training behind him, after 8 weeks on a Myoreps based program have seen increases of 20-30% in some exercises. I do not know who is most happy to hear such feedback - I as a coach, or he / she has realized that such increases ... Yes, yes ... I know this sounds almost evangelical, but I encourage at least to test it on your own before you come by Janteloven and to tell me that I'm just talking nonsense and rubbish. I will in this first part of the series of articles go into the theory and performance of Myo-reps, in part 2 we look at the amount of exercise and a unique twist integrated in Myo-reps that are essential for optimal progress, and Part 3 on progression through a training phase.For those who will not read as much advanced theory and science, you can go directly to Part 4 which is a simple way to train Myo-reps, and gives examples of training and exercises. Note that the Myo-reps is a METHOD, not a program, so even if I provide suggestions for exercises and training split in Part 4, then Myo-reps are used in most application setup instead of "traditional" strength training. I have published numerous articles on programming before and can recommend both the series of articles about Exercise Programming for beginners and advanced, and correct prioritization of muscle groups, Part 1-4. Although Myo-reps excels when you want to increase muscle mass and strength, you should train the same way to KEEP muscle mass and strength on a diet and a calorie deficit.For my own

part, I first managed to keep the pressure force on a diet after I developed Myo-reps to the current version - it always tends to drop by 10-20% when the fat starts to get low. I also want to make clear at once that Myo-reps NOT suitable for beginners. It is an intensive method that requires that you have correct technique on all exercises, and know your own limitations in terms of performance, exercise tolerance and fatigue threshold. We have an excellent novice program that you can follow, and I would also recommend at least a half of serious training on a standard 5 5 program before considering Myo-reps. Of course you also have enough knowledge about nutrition and calorie needs that you know how to eat to maximize the training effect from Myo-reps.

Let's look at what makes Myo-reps so effective.

The fundamental premise: Fiber Activation

In addition to Dan Moore and his MaxStimulation, I will give a great deal of credit for the development of Myo-reps method to the Swedish researcher Mathias Wernbom. He is perhaps best known as one of the main characters behind the comprehensive review of all relevant studies ever published on training for strength and hypertrophy, where the variables exercise frequency, load and volume were summarized. (1) Wernbom is also the one who has seen the so-called occlusion effect (2), based on the Japanese Kaatsu studies where a trykkmansjett (similar to that used when measuring blood pressure) around the arms or legs have been able to induce dramatic increases in muscle mass on light weights down to 20% of 1 rep max (1RM), and in some cases just by walking on the treadmill! Similar studies have shown 10-20% increases in muscle cross-section even at advanced lifters after only 2-4 weeks of training (3.4). It's fairly accepted that one must train with heavy weights to achieve increases in strength and muscle mass, so what is the explanation for this phenomenon? Well, recent reports and studies, where, among other things, the researcher Mathias Wernbom have been involved, in the context of a long list of other studies that make up the pieces of the puzzle, suggests that the maximum fiber activation / recruitment is essential for maximum activation of the signals involved in both muscle growth and adaptation in the nervous system for strength increases. There are three ways to achieve full activation. (There are more strictly, but these are ones that are of most practical value and relevance for Myo-reps method):

1.

Pick a light weight explosive. Also known as speed training. As long as you accelerate the weight maximum one can get reasonably close to 100% activation. Torque, however, takes over pretty quickly, and you will reflexively hold back lest the rod will be flying into the air. Muscle thus experience maximum activation only in a short pulse (period) in a few milliseconds. One way to extend the impulse is to use elastic bands or machines that progressively increasing workload throughout the movement and thus may require you to maintain acceleration.

2.

Lift a heavy weight at about 5-6RM or heavier, and attempts to lift as explosively as possible. Although the movement is slow, you will as a result of the load to achieve maximum fiber activation. Heavier weights lifted primarily by nerve impulses are coordinated, and not by increased fiber activation.

3.

Lift light to moderate weight near or to exhaustion. Muscle Fiber Activation follows the so-called "size principle" in which the most enduring and weakest activated first, and then activated the larger and stronger muscle fibers as it is needed. When you reach the point of exhaustion is generated is not sufficient voltage from the activated muscle fibers that the weight can be lifted. Fatigue can be a neural - which includes a reflexive inhibition in the central and peripheral nervous systems of nerve impulses to the muscle to avoid overloading. It will also be varying degrees of metabolic fatigue, the accumulation of H + ions and shortage of ATP (primary energy source that must be recycled before further muscle activity may occur).

To make a long story short, all indications pointing in the direction of No. 3 is the primary reason that so-called occlusion / Kaatsu training is so effective. Occlusion with a trykkmansjett reduces blood flow to the muscle, and the physiological response to oxygen deficiency arising (hypoxia) is to achieve full fiber activation much faster. Thus, we can replicate this effect by training with the continuous span of muscle fatigue, even with light weights but still at least 50-60% load (most able 20-25 reps on this charge). Wernbom has itself conducted EMG measurements on Myo-reps, and even with loads as light as 50-60% of 1RM as he pulses in fiber activation equivalent to that seen for heavy loads 5RM! In order to maximize fiber activation, we can therefore conclude that you must avoid resting too long on the top or bottom position of an exercise, lower weight control (2-3 seconds) and then lifting explosively as possible (but still under control). Under certain circumstances it may be an advantage with an isometric contraction or "stop" in the bottom position of varying duration (1-5 seconds), but you must therefore not rest or lose tension in the muscle. Next point is that we must MAINTAIN max activation so that each successive repetition is "efficient" - that puts all the activated muscle fibers for the load and thus leads to a maximum signal response and the training effect. How are we doing this? Yes, we take a short break before we continue, and by the rapid recycling of ATP can continue with the series of 1-5 reps of the same strain. It is therefore important to find a correct relation between fatigue and full fiber activation, for we know that too much fatigue will limit the heavy weight we can lift and how many total reps we can expose the muscle. There is thus a delicate balance - just enough to fatigue that we maintain close to 100% fiber activation, but not so much that we can not continue. Therefore we will from now on be more aware of REPS SPEED, or how explosive we can lift the weight. This in itself is helping to provide full fiber activation, but once the reps, lower rates noticeably from one rep to the next we will begin to tip over the edge of too much exhaustion. If we manage to keep us under this point rather than to transcend it, it's as if we can continue to

run in perpetuity reps on some exercises. In the midst of a Myo-reps, you could actually find that you are MORE than explosive in the beginning, an interesting neurological phenomenon. This must of course be based on a subjective and honest assessment of both reps speed and how subjective "hard" you must push yourself to complete the series, and embedded in Myoreps, it is therefore added to something I call the fatigue point, as we return to part 2

Let us illustrate the performance of the Myo-reps from start to finish:

First seen ... and we get to 11 reps with the last two repetitions start to go slower and
heavier. You are now close to full activation of the muscle fiber, and we call this ACTIVATION KIT.

Put down the weight and breathe deeply in and out 10 times (a = exhale a breath),
which is about 20-second pause. This is marked with a +

Continue ... 3 explosive reps as far as the latter began to feel a little heavy. Replace the rod / weight and the new 20-second pause. Continue ... 3 reps ... as seen from the weight up, new 20 seconds pause, take off the
weight and 3 reps, but you notice that it starts to noticeably slower than on the previous series.

Replace the weight and STOP HERE.

It may be advantageous to limit themselves to 15 breaths break (30 seconds), but the heaviest sets towards the end of a training phase where you only run 1 or 2 repetitions in Myo-reps series, so you can actually sleep right up against a minute. As we get closer to more strengthoriented training, and I will come back to this in a later article. Buy RTS manual by Mike Tuchscherer in our webshop if you are impatient and want to read more about it now. Illustrated more clearly see it like this: 11 reps (near exhaustion) + 3 + 3 reps reps reps + 3 + 3 + 3 reps reps = 11 15 reps I write this as 10 to 12 reps in 15 programoppsettene (or 3 x 10-12), where the number BEFORE + sign means that you will manage approximately 10 to 12 reps before you approach the exhaustion of the first set (set activation). Then there is the short breaks and short sets of 3 reps until you have taken 15 extra reps, which is the number AFTER + sign. Remember that 10 to 12 15 is only an example, figures may vary depending on where in the training phase you are, exercise, priority, and much more. Of course you can write up the whole series, but the most important for muscle growth, progression, and then load a sufficient number of TOTAL reps at full fiber activation so that the burden is "real" long enough on the muscle. The shorter notation gives us then the information we need to see if we have the desired progress from week to week and month to month.

Rest break between exercises

You can have 2-5 minutes rest between two exercises. To work out an exercise that overlap the same muscle group (s) it is normal that you can not do as many reps on the activation kit before reaching exhaustion, but you will still not reduce the burden. The goal of full activation is reached sooner and it's certainly no disadvantage. You can take more rest breaks during the first training sessions so that you get an idea of what loads are correct to start with, and so reduce the breaks eventually.

Myo-reps on the base lift?

Finally I would just point out that one should exercise caution with Myo-reps on the major base promises frontby, squat and deadlift (and very often bent forward rowing) or at least to limit themselves to 3-5 on the Myo-reps . Most will run out of breath before they can complete a long series of short rest breaks, and the optimal technique is often compromised when training near the point of exhaustion, with increasing risk of damage thereto. It may therefore be better to train with the usual set and longer rest breaks on these exercises.

Myo-reps and DC / rest-pause?

Those who have read about the rest-pause method including the highly efficient DC program will likely see great similarities with Myo-reps, but there are some critical differences that you've already seen and will soon see. One is that we'd rather CONTROL fatigue than using it as a goal in itself to increase the total training volume and frequency are important variables for an optimal training effect. In Part 2 you will be presented with a unique way to control the amount of exercise during the training session so you can find the right balance between rest and stimulation for optimal effect! Brge A. Fagerli MyRevolution Coach Team References:

1.

Wernbom M, Augustsson J, Thome R. The Influence of frequency, intensity, volume and mode of strength training Wed whole muscle cross-sectional area in human.Sports Med. 2007; 37 (3) :225-64.

2.

Wernbom M, Augustsson J, Raastad T. Ischemic strength training: a low-load alternative two heavy resistance exercise? Scand J Med Sci Sports. 2008 August; 18 (4) :40116. Epub 2008 May 3

3. 4.

Takarada Y, Sato Y, Ishii N. Effects of resistance exercise combined with vascular occlusion Wed muscle function in athletes. Eur J Appl Physiol 2002: 86: 308-314. Abe T, Yasuda T, Midorikawa T, Sato Y, Kearns CF, Inoue K, Koizumi K, Ishii N. Skeletal muscle size and circulating IGF-1 are Increased after two weeks of Twice daily kaatsu resistance training. Int J Kaatsu Training Res 2005: 1: 7-14.

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Myo-reps Part 2 - The revolution continues - Amount of Training

23, January, 2010 Articles Brge Fagerli 1 Comments

We looked at the theoretical and practical basis for Myo-reps in Part 1 Now we look at the guidelines for training volume, or total number of repetitions for a given load, and how you with a unique and effective method can adjust this on an ongoing basis in the training session!
"How many sets / reps?" Is probably one of the most common questions I hear. In addition to the "why banner Northener you so much?". There is probably no right or wrong on this - either the first or second question, but we can still make some educated guesses on the first. I have based myself on the excellent and comprehensive study of Wernbom that I talked about in the first part, in short 20-30 total reps, up to 40-60 total reps, 2-3 times a week. I then combined it with the experiences of effective programs with similar exercise frequency (yes, I see that is completely away from typical Coleman / Arnold bodybuilding) applications, such as DC, 5 5, HST (and RYP, which was based on the latter) . For those who remember a few years back, we had also hyfrekvensprogrammene Serious Growth and Bulgarian Burst, which I accidentally started my own training career (reminisce reminisce). In many studies and applications of muscle mass is the area of 8-12 reps going again. Now, remember only that a muscle can not count, so the background for this recommendation is more related to the weights are heavy enough to provide the necessary stimulus to the muscle, yet light enough to give the required time under load (total reps) without that tendons, joints and nervous system becomes overloaded. We also know that when you do too much, it actually gives worse results than doing too little. It's not like 4 sets gives rise twice as good as 2 sets, but rather a few percent extra which in turn must be balanced against the recovery time increases dramatically the more stress you inflict on the body. It is better to be a bit conservative and make sure you are recovered to the next training session - something very few of the hardcore guys fail to realize, unfortunately. BUT, here comes an important factor in. When several of the training programs that traditionally used for muscle mass execution set for example 8-10 reps, and with the criterion for optimal fiber activation as I mentioned in Part 1, it is against the last reps of a set we have so-called "effective" reps with the maximum training effect on all muscle fibers.When you rest for 2-3

minutes before taking the next set, you need about "starting again", even though full activation is reached faster due to accumulated fatigue from the previous set. Let me illustrate a "standard" protocol of 3 sets of 10 reps, and I select the "effective" reps near maximum fiber activation with sign * 1 2 3 4 5 6 7 8 * 9 * 10 * pause of 2 min 1234567*8*9* break 2min 123456*7*8* We have therefore run 27 reps total, 9 of which "effective" reps at full fiber activation. In real terms the number will probably be higher, but by illustrating it this way, we can deduce that we need about 5-15, up to 20 "effective" reps for maximum training effect based on the estimates above. Let us compare with Myo-reps: 1 2 3 4 5 6 7 8 * 9 * (we stop here because the reps speed begins to drop noticeably). break of 10-15 sec 1*2*3* break of 10-15 sec 1 * 2 * 3 * (No. 3 reps started to get heavy) (Slightly longer) break 20sek 1*2*3* break 20sek 1 * 2 * (you would not have reps No. 3 and stops here) Do you see the difference? Because of the short break was ALL the reps after the first set effective, and we drove a total of 10 reps. We use, as you probably remember from Part 1, the notation 9 11 (or 9 3 3 3 2) where the number in front of reps + sets reps on the activation kit, and the figure behind the + stands for "efficient" split reps in such short series with a short break between. With about 3 seconds per reps we have with Myo-reps only spent a total of 140 seconds or 2 minutes and 20 seconds, from start to finish, where in the example of "regular" sets used 5 minutes and 20 seconds. To what extent, density (total number of reps performed per unit time) plays no role in the training effect, we know not yet with certainty. There are some indications that suggest that a higher density provides a better stimulus, and can therefore be twice as high or higher in Myoreps! Heavier loads require fewer reps after the + sign because we are near the maximum fiber activation from the first rep. Light loads require more, because the real power per fiber unit is lower, and one must therefore allow the load "real" on the muscle over time to compensate. We must also take into account that there will be positive with more rest before the training phase

in order to have the energy to run heavily in the end, so one should strive to keep the number after the + sign in the same area throughout the training phase.

My general guidelines are:

15-30 when you have only one exercise for one muscle group, for priority groups of muscles, when you train with lighter weights, or simply have a higher volume tolerance 10-20 when you have two exercises for one muscle group, or has a moderate volume tolerance 5-15 on isolation exercises or smaller muscle groups when you already have trained 1-2 base lift or overlapping exercises when lifting very heavy weights, or if, for various reasons, have lower exercise tolerance. How can we make this even more precisely in relation to our own assumptions? Yes, by taking the obligatory picture of fitness women in string panties, of course ... or at least a little breathing space before we move on to the next section ...

Exhaustion Point
When we work with our body, a system in motion that continuously adapts to the stress that is applied, most of the dose-response recommendations (how many sets, reps, exercises) only be educated guesses and there is no blueprint for what is optimal for just YOU, your exercise tolerance, your stress level, activity level, diet, and not least, your goals and priorities. A standard training program that you find on the internet or in a fitness magazine will ONLY be as effective as the degree that matches your current circumstances. We must do something! To control the amount of exercise for each exercise from exercise to exercise, it had obviously been invaluable with a method on an ongoing basis can tell you whether you have recovered enough from the previous exercise, and how many sets and reps that are required to obtain the necessary training effect . One such method is the so-called Rating of Perceived Effort (RPE), which is a subjective assessment of how hard you have to exert yourself to complete a task. It runs on a scale of 1-10, but in practice we use the most 7-10 where 5-6 is only for the warm rain. 10 is the absolute maximum lift (you would not have one without help) 9 will say that you could do one of the reps, but not 2 8 is about 2-3 reps in reserve 7 is very easy and explosive and you could do 3-4 reps to. Coaches and athletes at the elite level using this system, either consciously or unconsciously. For those who are known in the powerlifting, Mike Tuchscherer has developed its Reactive Training System based on different implementations of the RPE, a training system which has made him the top ranked USAPL strengthen the promises and the winner of this year's Arnold Classic. Those who have followed this system has had some impressive increases.

Recent studies also confirm that this is a sufficiently accurate method to evaluate where you are in training response-recovery curve, that is, if your training volume and intensity is in the correct balance of how often you exercise. I have further developed this line of thinking and using terminology Exhaustion Point: The first set is called the activation kit and aims to reach full activation of the muscle fiber.Therefore you must exercise fairly close exhaustion, that is, if you had pushed you, you would clear a rep to - but not two, to illustrate what I mean. Do not push you until you need help to lift the weight. This figure is BEFORE + sign. Let us take an example: 9-12 x 3 Ie 9-12 reps on the activation kit. Whether there will be 8 or 13 reps play virtually no role, you will then either use the same weight next time or increase the weight next time to get into the proper reps area - it is not necessary to include a new set and reduce / increase the weight. Muscle is SO sensitive to a rep from or to, even if you are. After activating the set of 9-12 reps, sets up the weight and breathe deeply 10 times (equivalent to about 20 seconds of rest). As you continue to run short series, for example, 3 reps (varies based on how heavy the weight is), close to exhaustion. You should at all be to balance this point of exhaustion - it's tiring but still it should be explosive. Rest breaks (number of breaths) will be shorter for light weights, and longer (several breaths) on the heavier weights. Each deep breath exhalation + is regarded as a breath. So 3 x means that you can use 3 reps on Myo-reps series of activation kit, until you can not manage 3 reps more. Remember that you must run the same weight load on the activation kit and the Myo-reps range. Let's say you manage 10 +3 +3 +3 +3 (each is 10 + breathing break) and on the last series was a repetition 3 very heavy (you could do one but not two). You have reached a fatigue point and now you should STOP the exercise. Total number of reps in the figure AFTER + sign, and if you count up, the 10 (active) 12 (series of 3 reps, rest, 3 reps, pause, etc.). You write down the weight you used, 12 and 10 in history, for example. 50kg x 10 reps 12 It can of course also be that you stop at 1 or 2 reps on the last series and fail on 3repetition, which is also okay. You will now see that the number of reps in Myo-reps series will vary from exercise to exercise and day to day. This is what makes Myo-reps as efficiently, avoid exercising too much (or too little), the amount of exercise will always suit your strength increases and your daily form. Auto-regulation is called, and you find an article about this here: http://myrevolution.no/auto-regulering-for-optimale-% c3% b8kninger-instrength and muscle mass / It is better to take it easy on days you're in bad shape, and then come back stronger next time, so do not think of it as a failure if you did 12 last time in 1910 and 1910 only six this time. Think

rather long-term progression of a balance between the amount of exercise and recovery. Far better than driving 100% every workout and then meet the famous Mr Wall after a few weeks. When you lift weights for 20-25 reps area you can drive 5 reps per set, and 5 breathing pause between each series, ie 25 5 5 5 (+ means each break). When you come in heavier weights for 6-8 reps area is perhaps only 1 or 2 reps in each set, that is, 6 +1 +1 +1 +1 or 8 +2 +2 +2, and 15-20 breaths break (30 - 40 seconds). We return to the guidelines for each area reps later. It is also rare that you need to run more than two exercises on the same muscle group each workout with Myo-reps. If you want variety, consider a so-called non-linear setup with different reps each workout areas, and different exercises that are suitable to the area reps. It does not require many different exercises to stimulate the muscle to get bigger and stronger, it's pretty easy that way and respond to the degree of tension / stress and how long it is exposed to this through the sets and reps. Yep, I managed to sneak into Jamie Eason here too ... Okay, you conducted such 11 10 the bench press, but only 9 +5 on the shoulder press, ran on 10 of 12 chin-ups and finished with 14 to 22 seated rowing in the end. It appears that you have stimulated the spinal muscles better than the chest / shoulders for such a session, but think rather that the chest / shoulders did not need as much stimulation to achieve the desired training effect today. On the back muscles working you may not be close enough to exhaustion, and thus were compensated automatically by the fact that you managed more total reps. Less fatigue = more reps, more fatigue limits the number of reps and sets. What is best? Over the longer term it probably plays a big role, you must certainly lift heavy weights and train hard, but it's a big misconception to have any association between the walker and the life-passing-inrevue after a workout and great results. It is rather the opposite, the best progress can be experienced during periods when you go home from training with the feeling of being able to do more. So - instead of being depressed that you had a bad day, from now on you end your session in the knowledge that you have stimulated the muscle just the right amount, and when you come to training next time you will usually do more reps , heavier weights, or both.

The guidelines are:

20-25 reps - 5 reps on Myo-reps series, 2-5 breathing pause - notation 20-25 5 x 15-20 reps - 5 reps on Myo-reps range, 5-10 breath pause - notation 15-20 5 x 12-15 reps - 4 reps on Myo-reps range, 5-10 breath pause - notation 12-15 4 x 9-12 reps - 3 reps on Myo-reps range, 10-15 breaths break - notation 9.12 x 3 6-9 reps - 1 or 2 reps on Myo-reps range, 15-20 breaths break - Notation 6.9 or 2 x 9.6 x 1 - in this area, we begin, however, to come up on the weights that have full fiber activation first repetition, and we can start thinking of other principles of auto-regulation of the amount of exercise, with longer rest intervals between sets. Read the article on auto-regulation linked to earlier.

Before you start to memorize the table and hang you up in whether you should take 2 reps 4 reps here or there, let me emphasize that this is the ONLY practical guidelines for making Myoreps easy to implement, and no ultimate answer. You need to adjust this on an ongoing basis when you're at the gym too. If you are running 4 x 12-15 and about to continue in perpetuity with 10 breathing pause, then the problem is one or more of the following: - You trained not close enough to exhaustion on the activation kit - You have a long breather, take 5-6 instead of 10 breaths. - You are not close enough to the point of exhaustion with running series of only 4 reps, then try with 5 or 6 reps instead. The point is to balance the point of exhaustion in order to achieve maximum fiber activation, and then get a high enough amount of exercise by the selected strain, with an explosive finish. A variation is for example to run the activation seen followed by an x with only 1-2 breathing pause between each rep, for example, exercises such as leg press where you can relieve the muscle by simply stretch my knees out and breathing (without putting the safety stop) or sidehev and bicepscurl where you can rest by letting your arms hang straight down. This is very similar to Dan Moore's Max Stimulation. I can certainly promise you that you will feel it deep inside muscles, both one and two days after a workout with Myo-reps, in a completely different way than you've ever known before! A method is only as effective as the underlying progression - for we can say with certainty that you can not only increase the number of repetitions or exercises in perpetuity - sooner or later you MUST also increase the load you lift. In part 3 we will therefore look at the last but most important factor, namely the progression model I recommend for Myo-reps method. And you should not ignore the fact that we get a reunion with Jamie Eason ... Brge A. Fagerli MyRevolution Coach Team

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Myo-reps Part 3 - Progression

24, January, 2010 Articles Brge Fagerli 1 Comments

It does not matter how ideal training split, exercise selection, technique, or the amount of exercise you have, if you do not regularly increase the weights you lift! Everything you do must be seen against the background of that one year from now should lift heavier weights with the same or more reps than you do today.

We have been through the theoretical background and practical implementation of part 1 , we have undergone training volume and how it can be regulated through fatigue point inpart 2 , and we will now see the progression model I recommend for Myo-reps method. I start most people who have not trained Myo-reps before, even advanced lifters, the strain is only 60% of 1RM, this corresponds to 20-25% lighter weight than your 10RM, and you will manage about 20-25 reps before you reach exhaustion. Preferably trained each muscle group 3, up to 4 times a week at the lightest weights (studies have used training frequencies of up to 6 days a week, 2 times a day!), Which is then reduced to 2 to 3 times a week when you lift heavier weights from week 5 and beyond. The most relevant options are then to run a helkroppsprogram 3-4 times per week, or a 2-split over 5-6 days in weeks 1-4, and then cut down to a 2-split 3-4 days a week or and with a 3-split if you have the capacity to train 5-6 days a week. Remember that you must consider rest for the whole body and central nervous system (CNS), and not only every single muscle group, so unless you have the luxury that you can sleep, eat and exercise, I recommend that you limit you to a 2-split over 4 days a week (5 days in weeks 1-4) or a 3-split over 4-5 days a week. I had set up a long list of suggestions for possible training brand based on this, but soon found out that it was so comprehensive when one should take into account the various objectives and priorities that it deserves a whole separate article, so more on that later. I give reps for activation set (before the + sign in the notation for Myo-reps), and progress can then look like this: Week 1: 60% 20-25 reps Week 2: 65% 15-20 reps Week 3: 70% 12-15 reps Etc. After a training phase could begin in 15-20 or 12-15 reps in the next training phase. Hyrepstrening will be able to recover both the tendons and joints from heavy loads and yet enjoy a muscular exercise works that will challenge the pain threshold of the toughest of the tough (no, I do not mean myself). As studies of Wernbom shows can expect a dramatic training effect, but perhaps more importantly a "priming" effect that provides a basis for better results on the training phase. Some of the volume increase that is realized is called popular sarkoplasmisk hypertrophy - muscle energisubstrater and supply.Increased kapillarisering, glycogen stores, creatine uptake (allows more creatine phosphate), mitochondrial function and number, bufringsfunksjon, more satellite cells and much more, for those interested in the technical part of it. Marianne Aas Krog, body fitness exercises on MyRevolution Team, training with Myo-reps ... of course!

A fixed progression of 5% from week to week can be difficult to achieve in practice when using light weights, as at such manuals for most fitness center is running at least 1 kg and up to 2 to 2.5 kg. To increase from 10kg to 12.5 kg is actually 25% increase in load, and corresponds to what would increase from 100kg to 125kg if we scale it up to heavy weights. If you do not have available 0.5-1kg of light dumbbells / weights you can use the same weight several training sessions in a row and also follow a progression reps (take 1-2 extra reps on the activation kit), with a load progress approximately every other week. You can also use such clever wrist weights on 1-3kg which attaches with velcro or straps, and is available in most sports shops. This sounds like it will take forever, but consider: if you increase the load with only 2.5 kg per week will lift 130kg more in one year! Is it realistic to increase from 20kg to 150kg on bicepscurl next year? If you really think it says I only Good Luck. If you increase 5kg per week will be increased by 260kg a year, and even less likely. As you understand it is thus both more realistic and productive to stretch out the progress over time. Then your strength increases to be approximately proportional to the increase in the burden instead of you max out after a short time. This can be achieved by repeating the same load and increase the number of reps within a given area before increasing the weights, or by a stepwise progression in which you increase the weights for 3-6 weeks, stairs down 1 week, increases in 3-6 weeks left, and so on.

Myo-reps model of progression

Instead of following a fixed and invariable progression, it might be better to follow a more dynamic model adapted to your own progress. This I see as a natural part of Myo-reps, where one already, use fatigue point (see Section 2) to adjust the amount of exercise to suit individual requirements and recovery capability. Let us say that the objective is 9-12 3 x. If you only manage 8 reps on the first activation seen before approaching exhaustion, use the same weight next time. If you manage 13 reps is too easy, and you can increase the weight more next time. If you get to 15 reps and even know that you probably can do 5-10 reps to, have you forgotten to put on your glasses today and probably put the wrong weights. Consider the first set as a warm, put on more weight and take a few minutes break before Myo-reps set. Keep the reps in a given area (12-15, 9-12 or 6-9) for 2-3 weeks with this progression method, and take a little avlastninguke (also called deloading) every 6-8.uke. Here stairs down the 510% strain and takes a light throughput of the body with 2-3 "normal" set on the base promises before starting the new training phase. After all, it takes time to build muscle and increase in strength, so you must be able to set up both short-and long-term (realistic) goals, with embedded deloading / relief phase to recovery and injury prevention. Hurry slowly.

If you only read the article series to see photos of Jamie Eason I am disappointed ...

Progression after a priming phase of 3-4 weeks, then look like this:
Week 5: 12-15 reps Week 6: 9-12 reps Week 7: 9-12 reps Week 8: 6-9 reps Week 9: 6-9 reps or avlastnings-uke/deloading with lighter weights and fewer workouts At level intermediate to advanced I would recommend a so-called non-linear progression model, where you vary the reps from training areas for training or week to week, for example: Week 1 Day 1 - upper body: 12-15 reps Day 2 - legs: 12-15 reps Day 3 - upper body: 9-12 reps Day 4 - Bone: 9-12 reps Week 2 Day 1 - upper body: 6-9 reps (3-6 reps or heavy exercise) Day 2 - leg: 6-9 reps (3-6 reps or heavier exercise Day 3 - torso: 12-15 reps (repeat cycle) Day 4 - legs: 12-15 reps etc. When we come to such heavy weights 4-6 reps area we are moving more and more into neural and strength-oriented training. The weights make it difficult to get a high amount of exercise without being dangerously near the border with the training and overload, as a Myo-reps program may stop here. The road ahead will now follow three main directions:

1.

Start of new training phase with slightly heavier weights than the previous training phase. Variation in training and exercises split makes sense for a new and honest evaluation of your physique and goal ahead. Please avlastningsuke / deloading where you try out new exercises and variations before you get started. Let this be a really motivasjonsuke!

2.

Continue progress and run a program in the 1-5 reps range to peak maximum strength. The same principles and approach as presented in this series can largely be transferred to such a program, read more in this article about the autoregulation ...

3.

Take one to two weeks of total rest, preferably with dypvevsmassasje, flexibility and mobility training. Go on vacation. Have you been training consistently for 4-6 months, this is one of the most sensible and productive to do for long term success! You will not

lose muscle mass unless you are bedridden with zero food intake, and even then you will quickly be back to old levels when you begin to train again.

Myo-reps - The Revolution Continues ...

Do you think all this was difficult to understand, then continue on to section 4 which has a simpler version of a Myo-reps program, as well as proposals to divide and exercises. Try out the method and experiments with different training splits, exercises, reps areas and rest breaks - but just do not get so hung up on details that you forget the most important thing: Lift progressively heavier weights, long enough and often enough, from month to month and year to year , while still eating enough to support the development and recovery, you will be both bigger and stronger! We also have a discussion forum for questions about Myo-reps, and offers both web-PT and personal follow-up if you want an integrated Myo-reps based exercise with diet scheme, please contact us! With wishes for a productive Myo-reps training Brge A. Fagerli MyRevolution Coach Team borge@myrevolution.no

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Myo-reps part 4 - Base Edition

25, January, 2010 Articles Brge Fagerli 9 Comments

I had originally planned to end the series of articles about Myo-reps for part 3, but based on feedback and questions I decided to write part 4, which will give you a basic version and two examples of the training program.
I have a tendency to explain my methods, both to the theoretical basis, practical implementation, but also for having to catch up and answer all possible questions before they arise instead of responding to them in retrospect . I've realized that it quickly becomes a problem - there is information overload and people are at different levels of understanding and experience, so you end up confused and lose interest to those who do not realize all the details. Therefore I present here in Part 4:

Base Revision
Myo-reps is simply a method where you train all the way to (or near) the point of exhaustion in order to ensure maximum muscle fiber activation with a so-called activation sets, and so you maintain this activation with short rest breaks and short series in the subsequent Myo-reps series you finish the exercise.

The notation on the Myo-reps, for example, 12.9 15 reps at a certain time in the training phase The activation kit is the very first set of 9-12 reps. This activation kit to be trained NEAR fatigue, which means that it will be hard to complete the set - but not so heavy that someone has to help you or that you have to torture you or cheat to complete the last repetition. Stop when it goes noticeably slower from a repetition to the next, or when you know from experience that you could do a rep for. Put down the weight, and now you must complete the number of reps that is AFTER + sign is divided into short rest breaks and few repetitions per set. It's Myo-reps series, which are short series (sets) of 1-5 reps depending on how heavy weights, and with a balance between rest and exercise to exhaustion to allow the weight "working" the muscle by a high activation. Here you will in other words, train as effectively as possible instead of asmuch as possible. Rest breaks kept short by limiting you to about 5-10 deep breath before continuing series Myoreps (one in and a = exhale a deep breath). Breathe 5 times when it is very easy, breathe 10 times when it starts to get heavy so you get a longer rest breaks. This is easier than looking at the clock, but if you prefer, you can calculate 10-20 seconds as a guideline rest. 5 seconds is fine if it's very easy, 30 seconds if it is very heavy - this we know you and there are no fixed rules. I use a + to indicate a pause where you put the weight from you.

Myo-reps set will look like in practice:

10 reps (activation seen) +3 +3 +3 +3 +3 (you have now done 15 reps as the figure behind the + sign) All these repetitions will be more effective compared with taking a long break between and then had to "start again" on the next set to reach full muscle fiber activation, no EMG studies also confirm. The key will still be required over time can increase the weights you lift, and to achieve what we have to train just enough to provide a training effect, but not so much that we fail to recover us from workout to workout. Then we will not be able to fulfill the first point of increasing the weights! You begin a training phase with an activation set of 20-25 repetitions. Have you trained for a while or run through a full practice session with Myo-reps already, you can start the new training phase of 12-15 reps. On the base lift, where you use multiple muscle groups at once, take 15 in Myo-reps series (such as 5 +5 +5 or 3 +3 +3 +3 +3). When you come in heavier weights, take 10 (5 +5 or 3 +3 +3 or 2 +2 +2 +2 +2) The isolation exercises where you use only 1-2 muscle groups at once or when you take two exercises for the same muscle group, take 10 Myo-reps in the series. At heavier weights, take five (2 +2 +1 or 1 +1 +1 +1 +1).

Squat, frontby, deadlift and partly also bent forward rowing, the base lift is dependent on proper alignment and tensioning to avoid injuries. When you train so near exhaustion as you do in Myo-reps, it can be easy to scamp with the technique of these exercises, so to be on the safe side I recommend that you exercise common set of long rest here, and not Myo- reps. 2-3 sets of 9-12 reps with 2 min break instead of 9.12 15 for example. Right at the start of the training phase with light weights, I can recommend outcomes / Bulgarian outcomes and ettbeins leg press / deadlift straight, or dumbbell exercises and computer exercises. When you start to lift heavier weights in the range 9-12 reps and heavier can and should introduce more base lift rod. Let me just remind you that these are my recommendations for the basic version for you to gain experience with Myo-reps. How you can regulate the amount of exercise and the number of repetitions from exercise to exercise and training to the training I explained in the section on fatigue point in part 2 of article series , and you can read and try out as you gain experience with Myo-reps in the base version.

Brain Fitness in Athletic, Andr Nilsen coach Myo-reps while I follow him with my watchful eye ... and tennis player pocket

Let's look at a practice session from beginning to end. All + denotes these short rest breaks where you put the weight up and take 5-15 deep breath before continuing. You will increase the weights about 5% from week to week. More about the strain progression can be found in Part 3 You will see that the number of reps in Myo-reps series after activation kit will also go down as the weights get heavier from week to week. Week 1: 20-25 20 performed as 20-25 + 5 + 5 + 5 -5 (5-10 breathing pause) Week 2: 15-20 15 performed as 15-20 + 5 + 5 + 5 (5-10 breathing pause)

Week 3: 12-15 16 performed as 12-15 + 4 + 4 + 4 + 4 (10 breathing pauses) Week 4: 9-12 15 constructed as 9-12 + 3 + 3 + 3 + 3 + 3 (10-15 breath pause) Week 5: 9-12 15 constructed as 9-12 + 3 + 3 + 3 + 3 + 3 (10-15 breath pause) Week 6: 6-9 10 performed as 6-9 + 2 + 2 + 2 + 2 + 2 (15-20 breath pause) Week 7: 6-9 10 performed as 6-9 + 2 + 2 + 2 + 2 + 2 (15-20 breath pause) Week 8: avlastningsuke / deloading see the next section. In certain muscle groups (especially the ones you want to prioritize) you can take an extra exercise. This can be run in a higher reps range, 15-20 or 12-15 10 10 Take 2-5 minute pause between the two exercises. You can also run this same exercise as a drop set, where you first train the heaviest set, take off 10-20% weight and then a brief pause before running a new set. Do not do this on all muscle groups, choose either one or two, maximum three muscle groups you will prioritize training for each phase. These are only examples and guidelines, remember that! As long as you are about the correct number of repetitions on the activation kit (before the + sign), about the correct number of reps (+15 or +10) in the Myo-reps range, and increase the weights from week to week, so do it right.

Avlastningsuke and hvileuke

Now we have trained 7-8 weeks with Myo-reps, and many may feel that they are tired while others still feel that they have continued strength increases. Are you tired, you can now take a week with 10-20% lighter weights WITHOUT Myo-reps and just work out 2-3 common sets of 69 reps and longer rest breaks in between. You can also cut down to just two training sessions this week, and experiment with some other exercises if you want. This is called deloading or avlastningsuke / recovery week on the Norwegian well. Once you have received some training experience you will soon find out how many weeks you can work uninterrupted until you need such a avlastningsuke, but it is better to take avlastningsuka BEFORE you feel you need it, than after you have met Mr Wall. Leave a motivasjonsuke and have you gone on a diet, it is now time to eat more food! There are also many advantages to taking a week completely treningsfri, and then a week of normal training without Myo-reps, and then start the new training phase. So two weeks deloading. This is recommended if you have trained more than 6 consecutive months. You can now choose whether to extend the training period by continuing where you left off, rising to 4-6 reps or start a new training phase again - this time on 9-12 or 12-15 reps weights. Along the way, have you had better knowledge of how Myo-reps works and feels in the muscles, you have hopefully read part 2 and 3 of article series both one and several times, and can now begin to fine tune the amount of exercise and the progress from week to week. He used the pretext of being forced to pee to flex your abs for anyone who looked at

Examples of training
Now you get two proposed training program. The first is a

3-day program
which - surprise, surprise - is more than 3 days a week - Monday, Wednesday, Friday is popular, and you will see that the layout is similar to 5 5 program located in another article. Remember that you should work out 2-3 common set of squats, frontby and deadlift, 15 reps on the Myo-series on the chest, back and shoulders, and 10 on the biceps, triceps and legs. Day 1 Leg - Leg Press (one leg when you train light weights), or squat Bench press or dips for the chest (lean forward, elbows slightly, do not stretch out completely on top) - see my article on the best exercises for chest Rowing - sitting or bending forward with a rod, cable, hardware, or manuals Bicepscurl Adds (seated or standing, preferably for a year and a leg so you do not have to spend so much weight on the rod / machine) Day 2 Deadlift deadlift or straight Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top), Brge pressure, and / or sidehev Chins or pull down Narrow bench press or dips for triceps (upper body straight up, elbows to your body, go halfway down and stretch out on top) Mage Day 3 (Decline) Bench press or dips for chest Forward Curved or seated rowing Bone - Outcomes Variations or frontby or squat Bicepscurl Adds (standing)

2-split
The next example program runs over 4 days. Here I have selected a 2-split by the body and legs. I place the biceps along with the bones, because they stand to be trained more frequently, and many have some extra motivation to pump his arms before climbing on the heavy leg exercises. Of course it's okay to cut out armtrening (guess none of the guys will do it ...) or take it on Day 1 and 3 together with the rest of the body. Day 1

(Decline) Bench press or dips for chest Forward Curved or seated rowing Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top) and / or sidehev Chins or pull down Narrow bench press or JM-press/triceps extensions Day 2 Bicepscurl Deadlift deadlift or straight Outcome Variations ettbeins or leg press Adds - sitting Mage Day 3 Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top) and / or sidehev Chins or pull down (Decline) Bench press or dips for chest Forward Curved or seated rowing Narrow bench press or dips for triceps Day 4 Bicepscurl Squat or frontby Lrcurl Adds - standing Mage I hope that everyone understands how easy Myo-reps really are and how they can set it up in a single application. Go back and read part 1, 2 and 3 again when you have more experience with Myo-reps, where you can find tools that allow you to adjust and fine tune you even closer to the optimal training program. I guarantee startling and dramatic results in the future! Brge A. Fagerli MyRevolution Coach Team

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10 tips that will give you better results NOW!

12, May, 2010 Articles Brge Fagerli Comment

Do you feel that progress could be improved or that there is something missing?
I guarantee that you will find the solution in this article ... 1. Be sure to give your body the proper heating! Many go 5 minutes on the treadmill and stretch a bit before they get started. We recommend that you use this time slightly more effective than that. Read the article on Dynamic Heating here ... 2. Work out the base lift. It is far too many people joking around with things like pec deck and cable box in the chest, konsentrasjonscurl for the biceps, the gynecologist chair inside of thighs, also called "good girl, bad girl" machine - and all sorts of ass machines. Waste of time! Need some progress and results are based lift that apply, so learn these once and for all. Set up your program based on bench press, shoulder press, Dips, Chins, rowing, deadlift and squat. Athletes should also run the Olympic events jerks and bumps in different varieties. With these exercises activate many muscles at once, develops coordination, stabilization and functional strength, burn more calories, lift heavier weights - yes, you simply have a better training effect on much shorter time! Isolation Drills and exercises are added to support when needed, but they shall not constitute the basic structure of the program. 3. Increase your weights regularly! A load progression is fundamental if you want to stimulate the muscles to get bigger and stronger. You can vary the exercises and "confuse" the muscle as much as you want, there is nothing happens unless the muscle is challenged with a heavier load at regular intervals. Consider the 5% increase in the weights you lift from week to week, took the 50kg today to try 52.5 kg next week. Did you 100kg today you will take 105kg next week. Did you 20kg today you can try the 22.5 kg in two weeks since it is often not possible to increase to 21kg next week. Of course, this progress can not continue forever, so when it stops it is time for a so-called relief period - for example a week with lighter weights and less training before starting a new program with new progress. 4. Stop torture body meltdown every time you are in training: It is not the coach most or hardest to get results - it is the coach smartest ... It is usually a waste to copy the program to your great role model in fitness or bodybuilding . These are people with genetic gifts that have spent years building up to the amount of exercise. Many also use pharmaceutical products that make sure they get results almost in spite of how they exercise, not because of! Learn to find your own exercise tolerance, and although you can sometimes see the need to work out a set to exhaustion because you follow a program with a set progression or because you have a bad day - it does not mean that exercise to exhaustion to be something end in itself, rather the

contrary. Remember that rest is important for the body to be able to recover and build muscle! Read the article on auto-regulation here ... 5. Train each muscle group more often! There are even many who are of the opinion that you should only train each muscle group once a week. This is completely wrong. Based on what we know about how a muscle responds to a stimulus, miss you both valuable training time and increases by waiting so long. The reason that this myth originated is precisely because it was common practice to exhaustion with all of the high amount of exercise as mentioned in paragraph 4, and the nervous system was so overloaded that it took up to a week or more to regain strength. Recent studies show that muscle only grows for about 1-2 days after a workout, and is then ready to be trained again. These are studies with both heavy weights and many sets. The more advanced here, the shorter the duration of this training effect, in fact, a study showed that only after 16 hours, protein synthesis back to zero again. Both weight lifters, powerlifters and millions of active athletes in different sports all over the world train each muscle group several times a day, so this with the training of 30 sets of bench presses and biceps on Monday are completely outdated and not least, unproductive! Our recommendation is to train each muscle group at least every 5.dag and up to 2-3 times a week. There are several ways to do this. You can train helkroppsprogram 2-3 times a week. You can work out the wellknown and highly effective 5 5 split. You can also work out various 2-splitter by training 3-4 days a week. See examples in part 4 of article series on Myo-reps here ... 6. Eat more / eat less! This comes just depends on your target, but there are too many that provide training to blame for their lack of results. Just realize that if the weight is stationary and fat percentage is unchanged, it is because you give your body just enough nutrients to maintain what it has, neither more nor less. If you build muscle and strength you need to eat more food, no matter how much you claim that you eat today! The body is not 100% effective on how it benefits pounds, so a little fat, you must expect to put on you too. If you lose fat useless it is not how wonderful the "method" you use now - you will not lose weight and fat you MUST eat less calories ... that is, of course you can also increase the training volume and intensity so that you burn more calories per day, but think that half an hour on the treadmill only burns about 200-300kcal, which you can achieve by cutting 2-3SS oil / fat from the diet - or a few thin slices of bread with butter and sweaty cheese - or half a Snickers ! Read more about lifestyle diet Health & Fitness Concept ... 7. Stop over analyzing! Many tend to think a little too high when they set up a training program. If you lower the weight faster than 3 seconds, if you twist your wrist this or that when you take bicepscurl, if you take 3 sets or 4 sets - all that constitutes a very small difference in the long run. Build a basic foundation based exercises, lifting heavy weights for long enough (insert + reps) often enough (the number of training days per week), getting the right food in proper quantities - only then can you begin to think about the little details in order to optimize the program. Many people jump from one program to another either in pure frustration at the lack of progress, or because they do not have the patience to stick to a program for more than a

week at a time. Patience and ability to follow a plan for a long time with minor adjustments along the way in terms of progress is the key. Take a BIG step back and look at the overall picture, get the basics in place before you hang up on the details. 8. Use Supplements! Yes, I know that experts and professors say that supplements are not necessary because we have within us everything we need through a normal Norwegian diet. The only problem is that today we can not define a "normal Norwegian diet" anymore.Do these experts ever taken a look at shopping carts to people in the grocery store?People resorted to a greater and greater degree of sausages at the petrol station and frozen pizza in a busy life, and the traditional bread for breakfast food is actually not nearly enough protein to build strength for a profit or preserve muscle on a diet. Protein supplements and meal replacements can dramatically simplify everyday, and when the basic diet is in place, there are some grants that will provide just that little extra that will get you to the next level in your training plan. For protein supplements and meal replacements, click Shop on the top menu. 9. Practice Support exercises! A link is only as strong as its weakest link, there is something called, and although the base promises to provide you with the largest increases may be there is support muscles that do not quite manage to keep up with the progress-resistant. Here, specific exercises for the weak muscle groups that make both the strength of the main promises increases, and to prevent damage in the longer term. Rotator muscles around the shoulder joint can often be weak, which may be perceived as clicking sounds and pain in the shoulder. The body's own powerlifting belt, abdominal muscles and lower back, should be strengthened through regular training. Other support exercise should be tailored to each individual based on needs and circumstances. ... Read this article 10. Last - but not least: Versatile training and diversity: It quickly becomes monotonous to do exactly the same day in and day out. No matter how effective your program is, some strategic changes here and there could provide new motivation. Use also pursue leisure time outside - exercise fitness and other activities that walks in the woods, swimming, ball skills, agility training, and much much more. Remember that you should have your body for many years to come, so give the varied challenges, both to protect it and the mental health aspects. Good luck! Brge A. Fagerli MyRevolution Coach Team

Auto-adjustment for optimal increases in strength and muscle mass

06, April, 2010 Articles Brge Fagerli 15 Comments

The classic fault of all those (us) who want too much too fast is to train too hard, too much, too hard, too often ... Right, I'm throwing stones in glass house and is one of them, so writing this article the perfect self-therapy for me.While I teach others from my mistakes, it's an important reminder of what I myself need to do to maintain progress.
By being extremely conscious of the principles of auto-regulation, I have not only maintained strength of my competition diet until the Oslo Grand Prix, but also INCREASED in strength where it is almost inevitable that you lose strength in such a prolonged calorie deficit. A static program does not take into account your individual recovery capacity, exercise tolerance or progress curve. You can have the world's most perfect program with the best exercises and split, but if you do not take into account the daily variation in stress levels and performance will almost inevitably slam into the wall over and over again. It is difficult for many to realize that they can progress to not torture themselves to the max on each set of each exercise, but it is only when you agree to much of the time have to work on the surplus that you can receive regular progress. The reason that programs with static progression and training volume as Dietmar, Sheiko, 5 5, 5/3/1 works so well is precisely because they force you to train submaksimalt on large parts of the program, and then max the last few weeks. The reason I do not think it is optimal to follow such a program is that you exercise some of the time during your capacity, part of the time just right, and part of the time of your capacity The mistake many people make is to believe that they ALWAYS have to lift heavier and heavier weights, more reps, more sets for each workout - if they do not get results.Ironically it is precisely this mindset that almost invariably leads to stagnation. Muscle growth is not an on / off switch, there is a sliding scale. Lifted the 100kg 5 reps last time, so will not 95kg 4 reps suddenly give 0% power, it provides perhaps 90-95%. Do you try to lift 105kg 6 times it can be so much that you overload the body and ends at -20% and thus not at 105%. Each additional set after the first sets for a few extra percentage training effect, while the chance to do too much and end on a downward curve increases dramatically.Light weight training has its function by providing such stimulus to 80% instead of 100%, but it gives nervous system and connective tissue a chance to recover, so you can train 100% next time. There are of course both safer and more productive to stay on the rising portion of the curve most of the time. Research confirms that it is not necessary to exercise until exhaustion in order to get results. Do you stay just below the point of exhaustion, you will get into more sets and reps at a heavier weight, which compensates you for not exercising the same "hard". It does not exclude the usefulness of a once in a train until exhaustion, but it also requires that the amount of exercise is limited. Problems arise when you have fatigue as an end in itself, at every training and running exercise after exercise and set after set so far past the point of exhaustion with the help of your training partner that he / she gets more pumps in the arms than you do.

The motto should be: Do just enough but not too much. Doing too much so you will not be able to do more next time, it will actually be an advantage to hold back with a light training instead. If you make less than optimal, you will still get a training effect and could increase again next time. Do not hang up on the "pump" or "contact", it is irrelevant even if it subjectively feels good. Do not look at a light exercise like two steps forward and two steps back, look at it as two steps forward and then step back to take TILFART to walk THREE steps next time! Play as a team with your body, not working against it by kicking it when it is already down. Ok, that should be enough bustle with metaphors, so for those who have not yet understood the point, there is hardly any hope anyway ... Espen "Bos" Aune has trained on the principles in this article, and won every competition he has participated in!

What we need is a set of rules that make you exercise enough reps with heavy enough weights, but that automatically varies the degree of stress, strain and amount of exercise on every training day so that you can create just enough stimulus. Viewed over a whole month, two months, six months and one year trend will be upwards - you get stronger and have increased muscle mass. At micro level, that is, from a workout to the next, it must still be training with lighter weights and fewer sets / reps. We call this auto-regulation, and let's look at the methods I use in my training programs to achieve such impressive results with my athletes.

Heavy training with RPE method

Rating of Perceived Effort (RPE) is simply a subjective scale of how hard you have to take in order to promise. I am using the RPE method in this context, the heavier loads in the range 1-6 reps, up to 6-8 reps. The most relevant RPE figures are: RPE 7 - very explosive and at least 3 reps in reserve, this can be used as a speed-training and respite / deloadtrening RPE 8 - heavy but still quite explosive, about 2 reps in reserve RPE 9 - now it's very heavy, and when a replay is noticeably slower than the previous one, you have a RPE 9 You could do a rep, but not two reps to. RPE 10 - your absolute max effort and it's just you manage to complete the last repetition.If you need help to complete the promise it counts not, then note this in your training history. RPE model REQUIRES that you are honest with yourself to avoid overtraining, because I have seen too many who claim stubbornly that they exercise RPE of 8-9, but when I get to see the performance is the last Reppen usually so slow and low explosive that I can guarantee they would have a rep to. So it was an honest RPE 10'er, and not a 9'er. For those unable to walk

without a walker from training while life passes in the show, I recommend either a static program with 1-2 sets of 5-8 reps, then 1-2 light sets of 10-15 reps. Here we see a perfect example of HIT supporters who claim that only one set is enough, so long as it is trained to total exhaustion. They often come from hyvolumprogrammer and as you probably have guessed from my long study at the start here, so you can not combine a high amount of exercise with high intensity and fatigue, then stop it up or you get injured.HIT is neither optimal for strength or muscle mass, but by forcing people to train only one set, then you are a long way to the left of this rising stimulus curve, the body gets a chance to recover, and strength increases that have been hidden of the accumulated fatigue can be realized. It is a form of deload / relief. Using the auto-regulation is more efficient because you can customize the stimulation from day to day and neither of the train or under train. Primarily you will work out between RPE 8-9, and you start to work your way progressively up to today's top set - or the heaviest weight you have the capacity to lift right now. You should have a long enough break in each set that you can run the next set of explosive. At the start of the series to the top set will be enough with 30 seconds rest, when you approach the top set is 1 minute and up to 2-3 minutes recommended. With experience you will know when you are ready to achieve the maximum on the next set, within reasonable time - you do not want to sit on wetter in 10 minutes either. Training sessions will be quick and efficient. You'll start the exercise in about half of the estimated state set weight. Then add between 1020% weight (5-10kg up to 50kg, 10-20kg up to 100kg, etc.) from set to set until it starts to become heavy. The last sets before peak set, increase by only 5-10%. When the state set is reached (RPE 8-9), you can stop here, but we also want to get into a certain amount of training in this area so I recommend to take off some weight and continue until you reach the next point of exhaustion. We call this a drop sets and sets with a weight loss percentage. How much weight you take will determine how high the amount of exercise and extra stress can cause your muscles.

I use two types of drop sets:

The first option is seen drop of 10-20%, but you limit yourself to only 1-2 sets for top set, running REPS max of the drop set (one), and still is an advantage to stay within the RPE 89. This combination provides both heavy mechanical load, and extra training volume by more metabolic training. To maintain high fiber activation on the lighter set is the relatively short rest break between sets and top drop sets, of between 30-60 seconds. It's easier to illustrate with an example, let's say your 5RM (5 rep max) is 100kg: Notation 5 reps @ RPE 8-9, -10% 60kg 5 reps, rest 30sec 70kg 5 reps, rest 30sec 80kg 5 reps, RPE 7, 1min break 85kg 5 reps, RPE 8, 1-2 min break (you'd stop here if you would like RPE 7-8)

90kg 5 reps, RPE 8.5, 2min break 95kg 5 reps, RPE 9 so you stop here - both 6 reps 95kg and 100kg 5 reps would RPE 10) About 1 minute pause, and reduce weight by 10% of the drop set 85kg 9 reps, RPE 9 (10-11 reps would RPE 10) It should rarely be necessary to have more than 4-6 sets until you reach the top set, depending on how heavy you lift. For guys like Espen Aune is on top of 300kg in the deadlift, it may be okay to start right from the 60kg, and 100kg, 140kg and up - ie multiple sets both to warm up muscles and joints, and to ensure that the technique is there it should be. The other way to do that is that Mike Tuchscherer's RTS model, and focuses on a high training volume with heavy mechanical load, both the effective strength and muscle mass. I should use a lower percentage like 3%, 5% or 7%, and then I run several INSERT until I when RPE 9 again. There are also longer rest intervals between sets and state-of-drop set (one) for better neural recovery. Notation 5 reps @ RPE 8-9, -5% 60kg 5 reps 70kg 5 reps 80kg 5 reps, RPE 6-7, 1min break 85kg 5 reps, RPE 7.5, 1min break 90kg 5 reps, RPE 8, 1-2min break 95kg 5 reps, RPE 9, 2 min break - this was the top set Now the weight is reduced by 5% and you are running multiple sets to reach the RPE 9 again. 90kg 5 reps, RPE 8, 1-2min break 90kg 5 reps, RPE 8.5 (you could stop here, but choose to try another set), 2min break 90kg 5 reps, RPE 9 (and you stop here) You will now see that by choosing -7% will be running drop sets of lighter weight and it will be higher training volume - but also higher stress. -3% And maybe only 1-2 sets for top set, and you limit the stress level. Next time you can, for example, run a progression of 60-70-80-90-92.5-97.5, but remember that the point is to let the auto-regulate itself with RPE model. Stop at 92.5kg for example if you are in bad shape the day - or increase further to 100-102.5kg days if the form is good. So it is NOT necessary to get caught up in what you lifted last time, except to estimate the weights you lift today on the way up to top set. The whole point is to the auto-regulate the heavy lifting so you get stronger over time, not to lock yourself into the mindset that there is a failure if you are unable to lift more weight every time. Remember what I said about the training effect is not an on / off switch but a sliding scale, and that in the long run you will get much better progress of work on the surplus and in relation to current recovery capability. In the same way you end up automatically at more reps / sets of drop sets (one) if you are in good shape, and fewer reps / sets of drop sets (one) if the day's form is lackluster. Or cut it out completely if it all just feels heavy out. Come back rather stronger next time.

Sets before the state set can be regarded as a warm, but with an explosive performance will enable the nervous system more and more for each set. When the rest breaks between sets is suitably long and nervous system is optimally activated, the next set of heavier weight often feel MORE explosive and EASIER than the last. In particular, you will feel the rope no 2-3 is more explosive than the first in each set. You should have a controlled but relatively rapid eccentric performance, and then explode up again as powerful as possible. This does not always and for all exercises, deadlift should for example have a significant stop on the floor, as is the floor pressure. There are advantages to exploit the stretch reflex, but there are also benefits of exercises where you do not get the full stretch reflex. Squat to box / crate can be used to train the correct technique and explosivity in the squat For a combination of strength and muscle mass can be trained in the range 4-6 reps all the way up to 6-8 reps, or run a progression from 6 reps, 5 reps, 4 reps and then deload / avlastningsuke every 4-8 weeks. For more strength-oriented training, you work your way down in the range 1-2 reps, but a socalled volume phase in the range 4-6 reps for 3-4 weeks first can still be recommended. In avlastningsuka we keep us at ease explosive set at RPE 7-8 WITHOUT drop sets, you stop that is in the top set of 2-3 reps in reserve (about 85kg in the example above). Only easily pass for recovery and realization of training effect that can be "hidden" by the accumulated fatigue.

Myo-reps
Myo-reps have already integrated the principle of auto-regulation via the exhaustion point, see part 2 of article series. The idea behind the Myo-reps is to achieve maximum fiber activation by train near exhaustion in the first set - the so-called activation kit - and then remain at this point with successive sets of 2-5 reps with short breaks in Myo-reps range.So there is a balance between fatigue and explosive, efficient repetitions at high fiber activation. Since we achieve maximum fiber activation from the first rep when we lift heavier weights in the range 1-6 reps, it is further up the reps in the range of 6-8 reps of 15-25 reps that Myo-reps have their advantages. And again - when I said "close to exhaustion" is a lot of people have taken this literally and thin to exhaustion (RPE 10) on both the activation and set the series in Myo-reps set. Think explosive, consider the quality of each repetition - think RPE 8-9 also on Myo-reps. Both the training volume and load auto-regulated by Myo-reps. The notation 9.12 x 3 is 9-12 reps on the activation kit, and then sets of 3 reps in Myo-reps series until you reach an RPE 9 again. Load Progress handled by using the same weight next time if you only manage nine reps on the activation kit, and increase the weight next time if you can do 12 reps.Myo-reps on the series after the activation kit, the total number of reps auto-regulated. This allows you to play with on their own from workout to workout, because you can run 2x or 4x instead of 3x and

achieve different effects and amounts of exercise by being closer or farther away from exhaustion on each set. Let's say you're going to 9 reps and are close to exhaustion on the activation kit. Then you can use fewer reps in Myo-reps range, longer pauses, and thus bring in more total reps. So instead of 9 3 3 = 15 with 5 breathing pause (about 10 seconds) you can run 9 +2 +2 +2 +2 +2 = 19 with 10 breathing pause (20 seconds). Kristine Weber using Myo-reps, both to streamline their training time, and be Norwegian and Nordic Champion in Body Fitness. Of course! I'm not saying one is more correct than the other in any situation, as I said earlier in the article may be benefits of working closer to the point of exhaustion once in a while. The advantage of Myo-reps is precisely that you automatically limit the amount of exercise and stress can cause the system no matter how you slice it up. Next time you have become stronger, and at the same weight can you maybe 12 reps 3 3 3 = 21 reps. Or 12 +2 +2 +2 +2 +2 +2 = 24 reps. Training volume auto-regulated from the day's form, you have a bad day ends on 9 3 2 and on a good day you end the 12 +3 +3 +3 +3 +3. Remember however at least 2-3 sets warm-up on the first exercise for a muscle group, and at least 1-2 sets warm-up exercise at No. 2 for the same muscle group, and there is sufficient sets of 3-5 reps as a warmup before you go to work the weight you to train on. In Myo-reps I recommend to lower a bit more controlled than in the heavier weights to maximize the effect of the eccentric phase. With controlled I mean about 2-4 seconds, often with a sharp stop in the bottom position of a second, where you "know" a little stretch (but NO to relax the muscle), and then lift the explosive. Always lift explosively. In areas of higher reps (15 reps +) you should keep constant tension on the muscle without locking out on top or resting in the bottom position. This achieves higher fiber activation through the so-called okklusjonseffekten (that obtained artificially via blodtrykksmansjetter in the socalled KAATSU studies). On the lighter weights that you should also keep the rest breaks in Myo-reps shorter range (3-5 breaths or 5-10 seconds) and work closer to the point of exhaustion (5x or even up to 10x if you can). This provides a greater degree of metabolic exhaustion and is beneficial when the weights are so light that you have less stimulation of the mechanical load. You will look like Jamie Eason, if you train with Myo-reps. You get a woman who looks like Jamie Eason, if you train with Myo-reps. Win-Win. As I shall go into in a later article about the non-linear periodization ( see studies in our forum here ), there are advantages to the various reps areas that makes you want to get better overall effect of switching between them in a planned way, than to only train easy or just train hard an entire training phase. But briefly summarized:

 12-15 and 15-20 4 x 5 x gives rise primarily in energisubstrater and supply

(kapillarisering, increased blood volume, increased glycogen store) through metabolic exhaustion, and compensates for the lower mechanical load with a higher total amount of exercise.

9-12 3 x higher mechanical load balanced with metabolic exhaustion 6-9 2 x higher mechanical stress and low metabolic exhaustion. It is advantageous to
use longer rest breaks in Myo-reps series, which is then very similar to the RPE method with drop sets. I based training schemes primarily around the RPE method and Myo-reps, but have several tools I avail myself of that is built on the same principles. These are methods that are suitable for exercises that may not be suitable as well for Myo-reps, such as bending forward rowing, squat, deadlift, bench press and dumbbell (you spend a lot of energy to get the dumbbells into position for each set). Let's look at the two I use most.

Volume Training
First we have the classic volume training, which I use a notation such as 4-6 sets 8 reps or 3-5 sets 12 reps, depending on how many exercises for the same muscle group. Here we use the recommendations from Wernbom's meta-analysis that I mentioned in part 1 of article series on Myo-reps , referring us to the area 30-60 total reps per muscle group per workout - fewer reps of heavier weights, more reps at lighter weights looked up to 80-120 reps if you train in the 15-25 reps range. Do you have two exercises with the overlap on the same muscle group, split it up into 2-3 sets 8 reps or 1-3 sets 12 reps of each exercise. Volume training is absolutely nothing new, it is an "old school" method to train and most bodybuilders train this way. When reading an article in FLEX and MuscleMag and see 4 sets of 12 reps of each exercise, there are many who believe that all sets are trained to exhaustion. Max hardcore intensity explosion, yeah! Those who have seen in real life how these builders coach, knows that it is not true - it is rather "pumping" with relatively light weights in question. Not to mention that both the genetics, training, experience and pharmaceutical assistance allows these elite builders get away with 20 sets to train biceps.It will not therefore say that you will get the same results by copying them, rather the contrary. By stay within the guidelines I provide and auto-regulate, you will get far better results. You should use the same weight on all sets. In practice, for example, run 12 reps on a weight you normally would have an absolute maximum set at about 15-16 reps. You will only be close to exhaustion on the last set, and in contrast to the static specifications 3 sets of 10 reps or 4 sets 12 reps applications, auto-regulate the amount of exercise we thus with how many sets we train. When I enter an area of 2-4 sets, you should only increase the weight (next exercise) if you get all four sets. Can you only use 2 sets of the same weight until you do 3 or 4 sets. As you can see it is a so-called volume progression from week to week, compared with RPE model and Myo-

reps where there is an intensity progression (load on top handset or activating the set increases), combined with a volume progression (number of reps on the drop sets or Myo-reps range increases).

Drop Set
I also use drop sets, with a notation such as 12 reps -10% -10%. Or 8 reps -20% -20%. I illustrate this with an example: First set is the max reps. If there are 11 or 13 reps, even if it is 12 reps, does not matter. Take 10% weight, and it is of course fine to round up or down to the nearest available weight. Then 5-15 deep breathing pause (10-30 seconds), enough time to change weights and catch your breath Second set is also maximum repetitions. New 10% reduction in weight and a short breather. So the third and final set of max reps again. Note that when I say "max repetitions" I still believe that there may be an advantage to remain at RPE 8-9, with RPE 10 (until exhaustion) only once in a while. Drop rate is kept within the effective range of mechanical load, so I would not recommended, for example, 15 reps 50% -50%, then it is more endurance training than it is strength training. In the 12-15 reps I use a 10% drop, and it may look like this: 50kg x 12 reps, 45kg x 8 reps, 40kg x 7 reps. In the 8-12 reps I use up to 20% drop, and it may look like this: 100kg x 8 reps, 80kg x 8 reps, 65kg x 11 reps.

The program structure

How to set up training split is a whole article in itself, but we can start with an upper body / legsplit over 3-4 training days per week, or a 5 5 split. I recommend to stay within a certain loads and reps area on the same or overlapping muscle groups, and instead break it into heavy and light days during the week or training phase. Heavy 3-reps on the bench press exercise and light training pump with 15-20 reps on pec deck might work too, but I think it's more productive to divide it on separate days. To give an example of a workout for the upper body can look like, where you train all muscle groups of the same strain ranges: Floor Press 3 x 9-12 Pec-Deck flown 15 to 20 5 x Shoulder press 3 x 9-12 Triceps isolation exercises 12 reps -10% -10% Pulley with narrow grip 9.12 x 3 Enarmsroing 3-5 sets 10 reps Bicepscurl 12 reps -10% -10%

Or an example where you divide it up in heavy RPE-training for back, and lighter Myo-reps and drop ettre projection for chest, shoulders and triceps: Chins 5 reps, RPE 8-9, -5% Bicepscurl 6 reps, RPE 8-9, -10% (only one drop sets max reps) Incline bench with dumbbells 3-5 sets 8 reps Dips 3 x 9-12 Sidehev 12 reps -10% -10% (In this split move usually RPE-training on the deadlift or Romanian deadlift to bone the day, combined with minor leg press exercises or outcomes). There was just enough baby oil left in the bottle to have taken this picture

Summary
I realize that I find it hard to be brief because I want to get the most detail on each method, but hopefully you understand the most basic, and also got some useful tools that you can begin using immediately to improve progress . Try a little ahead and feel free to use our forum or the comments below to ask if there is something you do not understand. And for you who think this was just nonsense: go for a walk in the fresh air, take a trip to pursue leisure and pump 20 sets bench press - the equivalent of 20 sets bicepscurl for your friend who needs to help you in every set - and came back and read the article a few months when you pick exactly the same weights as you do now. Good training!

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Optimal muscle function - Part 1

By Brge A. Fagerli , 08.11.2007 Kudos | Facebook

Every muscle in your body should have the correct length / tension for you to be able to perform all exercises correctly, but also to make everyday movements smoothly and with functional strength.
What advantage do you have to lift 200kg in the deadlift, and then slam on a back injury when you bend it down to tie my shoelaces. It may seem unnecessary and cumbersome to go through a whole sequence of strange bend and tyvarianter, so most people skip over the slick to reach the "dessert" or the training session as soon as possible. Some barely bother to tread a bit on the exercise bike or jog on the treadmill for five minutes, which is better than nothing, but

you can do so much more! This picture illustrates one of the realities of life - as a baby, we have optimum mobility and can easily perform a deep squat with perfect technique. As we get older we solidify more and more because of a sedentary life with my nose down in a book or in front of the computer and TV screen, or overload of repetitive movement patterns over time as a hairdresser, nurse, or craftsman. Injury prevention is something most people (unfortunately) in all hindsight is not aware of before they incur a serious injury himself, is one of the main reasons to spend more time on proper heating. Although prevention of injury is important, I can also promise significant improvements in both technique, posture, and even better increases in muscle mass and strength. Therefore, refer to this as a part of the training session, for in addition to being hot and sweaty, it will also hang out pain, tears and curses upon me and my entire family tree! In this series I will therefore present some of the guidelines I have used with great success for both myself and my athletes in recent months, and those who have heard of the renowned American coaches like Eric Cressey, Mike Boyle, Mark Verstegen, Charlie Francis and many more who work with elite athletes at the international and Olympic level will go recognize much of what you see here. We have previously written an excellent article on the subject called Efficient heating so you can look at this series as an updated version that goes a little deeper into some of the methods. My recommended sequence is: 1. Massage and self massage to reduce tension and spasms in the muscles 2. Mobility exercises and stretching to restore or increase muscle length and range of motion 3. Activation Exercises to "turn on" support and core muscles (abdominal / lumbar) 4. Dynamic heating to integrate movement patterns and get the temperature up to the main training 5. Progressive heating and stress increase the working sets of exercise to train neural baning and perfection of technique

Massage
Quality of muscle tissue has a tremendous impact on the results. A muscle will not actually hurt when you massage / squeeze it, then it must be working with! The default is to try to push away the pain and spasms in the muscles, but this may actually be counterproductive. Think of muscle as a rubber band. Tie a knot in the knitting and pull both ends of the knot will only become even tighter and harder. Pulling too hard will break knitted - usually just before or after the knot and not in the knot.First priority is therefore to loosen this knot or spasm so you can stretch the rubber band (muscle) problem-free. Such spasms are referred to as myofascial trigger points, or trigger points and knowledge of these is part of the

curriculum for both chiropractors, massage therapists and naprapaths. In short, these trigger points in both the main muscles and supporting muscles to provide so-called referred pain to completely different places than where they are located. Do you have pain in front of the shoulder can be trigger points in infraspinatus on the back of the shoulder blade.

Do you have pain on the front of the knee may be a contributing factor to trigger points in gluteus medius and problems with the iliotibiale band (ITB):

Pain in lower back may come from piriformis, a muscle that rotates the femur outward, and the isjasnerven passes directly through.

Massage in these areas may be screaming painful but the pain often restores half a meter away from the point you massage! For a deeper understanding of trigger points can I recommend searching online, the books of Travell and Simons, or a little less sophisticated and more practical book by Claire Davies called The Trigger Point Therapy Workbook. Do you have the opportunity to get sports / dypvevsmassasje once a week at a good price, it is strongly recommended, but if you have specific complaints should go to a specialist for an evaluation. I have personally good experience with naprapaths since they have a broad understanding of both the nervous system, joints and muscles, but will of course not trample any other professions on the toes, so that all therapists working with trigger points and dypvevsmassasje as an integral part of the treatment can in general basis is recommended. A poor man's solution, but which clearly can give good results once you've identified the problem areas are self-massage with a pvc / foam roller, tennis ball and a slightly smaller ball that is harder. It's smart to work their way gradually down to the smallest and hardest ball, some areas may be so tender that they can not tolerate anything more than light massage, and a foam roller is forever enough it starts to loosen. Suchfoam / pvc-roll can be ordered from England , but if anyone knows of similar products for sale in Norway as shown in the link, we would like to request by mail or forum. A common plastic pipe of 1m length dress with a rubber mat can do the same thing. You lie on top of the roller / ball or leaning against a wall for a massage. Start with his feet. Connective tissue is linked from muscle to muscle, so you will actually find that you will be softer in the back of the thigh to massage trigger points in the soles! Sit on the floor and then roll each calf muscle, and back thighs, glutes, and finally back muscles and neck. On the front you are working with the thigh muscles and hoftebyerne and chest muscles and shoulders - not roll on my stomach. Roll rhythmically back and forth and hold painful points to the release, which may take up to one minute, before moving on.

If you set aside an hour for this - or have previously received report of a specialist - you will find out which muscles to be working most with, the idea is thus to considerresults-oriented and not spend time on muscles that have adequate density and function. It felt fast what you have to spend time - when you kaldsvetter and feel the tears pressing behind the eyelids, you have found the right point! You can then work with these 5 minutes before each workout, usually hamstrings, glutes and hoftebyere before leg workout - chest, rotator muscles and lats / back before the upper body workout. Do you have great tension pays you to work with the relevant muscle several times a day the first week or two. When you notice major improvements (it may take a few days) it is enough to drop before every workout. Here are some illustrative guides and video clips of how it's done: Photo Guide pvc / foam roller Video clip rolling of the rear thigh Video clip rolling of the inside thigh Video clip rolling of the glutes Video clips of rolling back When the muscle quality is ensured and tears are brave field, we go over on mobility and movement, and in the next section we will look at various techniques to restore or increase muscle length and range of motion, so watch it! (Said with Tom Mathisen dramatic narration at the end of each episode Brothers Valley). With comforting regards, Brge A. Fagerli