Easier Blitz Instruction ...Cut and paste Guys!
New Blitz Instructions
Note: Set up and performance of the Blitz should be as exact as possible as outcome will be affected.
The Blitz is a fine tuned system to the individual, and strengthens muscle fibers not exercised by any other system. To reach these fibers, strict adherence to performance points must be maintained.
Muscle bundles have their greatest strength in the middle 60% of bulk and 40% at the ends. Blitzing will strengthen those ends.
Blitz phases
First Phase is the Set up.
Day one is the first phase and involves setting up your circuits.
Design a 6 to 8 exercise circuit. Do not include the same muscle group in two exercises of a circuit. ( this is critical).
AT the gym you will set up each exercise station and on each one, you will do three things.
1. Warm up with light weight.
2. Find you 1 RM. (the max weight you can lift only once).
3. Record that number.
4. Divide that number by 3 to determine you start weight for that exercise.
5. Set up that station with the start weight.
6. Have someone count reps for you and you need to push one minute at this station, at full speed, holding nothing back.
7. The person counting the reps needs to record the total reps/min and the First 15 seconds of reps.
8. Multiply the 15 Second rep count by 4 to find your “Goal Reps”.
9. Now record the “Start weight, and Goal Reps” on your work out sheet .
10. Do this for each exercise. Then run one circuit foe time/and familiarity.
11. That is it for Phase one…..go home.
Second Phase is the Endurance Phase.
This is the endurance phase and has no changes to Goal Reps and Start Weight.
There is no time line for this phase but normally about 2.5 weeks.
1. First day will be one circuit only.Do one circuit at full speed and then go home.
2. The follow few days will have you doing two circuits until you are close to Goal rep speeds in the first circuit and within 10 reps on the second circuit..
3. When that point is reached then increase to 3 circuits.
4. Do three circuits until you are doing all circuits at the Goal rep speeds. A special note here: The second circuit reps WILL be higher than the first and third. (AlWAYS).
5. AT this point you are ready to enter the third phase.
Third Phase is the strengthening phase.
It is only in this phase that you will begin increasing weights.
From this point on all weight increases are 20% of the existing weight.
1. When you are doing 3 circuits of an exercise at Goal reps you will raise the weight of that exercise by 20%. Example: 60# x .20 = 12# …so the new weight will be 72#..
2. Do each exercise as you reach goal reps.. Not all of the exercises will advance the same days. Increase weight only when that exercise ghoal is met.
3. When the new weight is met then the increase will be 20%. This number get bigger and bigger, but it works.
4. No one have taken this oout to the point of not being able to handle a 20% gain in 8 weeks, so if toy’re gaining and want to you can continue until 20% becomes too muc.
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