Status Updates From Power of 10: The Once-A-Wee...

Standing calf machines compress the spine and should be avoided.

Calf raise- do not bounce into or out of stretch to protect Achilles’ tendon.

“There is no higher profit, lower risk investment on the planet than simply deciding to be one of the fit people.”

Gym- 1x a week routine:
Leg press or hamstring curl
Lat pull down or leg extension or chest flye
Chest press or compound row
Biceps curl or shoulder press
Lateral raise
Ab crunch or back extension
Triceps extension
Hip adduction/abduction
Calf raise
Leg extension
Dip with machine

Twice a week - gym routine Session 1
Leg press
Lat pull down or hip adduction
Chest press or shoulder press or dip with machine
Biceps curl or Triceps extension
Ab Crunch

Twice a week- gym Session 2
Hamstring curl or leg extension or calf raise
Leg extension or hamstring curl or hip abduction
Compound row
and/or chest flye or lat pull down
Lateral raise or chest press
Back extension, Roman Chair or Biceps curl

Exercise large muscle groups first and then smaller muscles.”

“Try mouthing the word Ha-a as you breathe.”
When you can no longer move the weight, keep pushing for 10 more seconds.”

“In the beginning do 8 reps in 160sec.”

At the very top of the first rep pause and hold for 2 second contraction of your muscles before you reverse direction and let the weight down.”

“Pinning the stack doesn’t change the amount of weight you’re lifting, it just shortens the distance the weight stack can travel. It adjusts the machines to fit your body.”

“Strengthen the muscles that surround and stabilize the joint through proper resistance training.”

“After 2 weeks your muscles will pass the point of recovery and start to diminish in size and strength through lack of stimulation.”

Exercise the same group every 4th day.
Optimum is 3-5 days rest.

“You don’t need to stretch if you do any form of resistance training that uses a full-range of motion.”

“Excessive stretching can lead to permanent elongation of the ligaments and connective tissue that holds together the joints. Such joint laxity can cause significant injury over time.”

It’s only in the last 20 years that Americans have gotten used to eating monster plates of pasta at practically every meal.”

“The only adults over age 20 who stay trim, fit, and young-looking are those who think and plan their nutrition and their fitness program a little every day. They think ahead about what they are going to eat. It’s a lifelong process. It’s a permanent priority.

1-2 workouts per week

“Because sugar doesn’t carry its own nutrients, it actually robs other vital nutrients from our bodies so it can be processed, further depleting our systems.”

We measure progress by Time Until Failure TUF: how many seconds we can move a certain weight until we fail. You can count reps until failure also.

“Do exercise without stopping until you complete the entire full body. This raises intensity level and produces deeper muscle fatigue.

“By hitting a plateau of reaching failure sooner than usual can also mean you’re not eating properly, or not sleeping well or your are stressed. If you are feeling loss of stamina or energy over a number of workouts, or failing in shorter time, after fewer reps…negative gains means you’re overtraining and need more recovery time.”

5-6 total exercises in whole workout

“Injuries don’t happen when weights are stationary. Injuries happen when weights are moving with great force.”

“Threshold push: when the weight refuses to move any further, we simply keep pushing for 10 extra seconds. Then put the weight down slowly.”

“Unless you’re conscious of your breathing, you’ll have a tendency to hold your breath. It can raise your blood pressure and strain your other organs- especially your heart. Take belly breaths.”

“Do not stop to rest at top or bottom even for a second.”

“Choose a weight where you reach your limit at about 6-8 reps.

“Do the number of reps it takes to reach muscular fatigue and then try to push on for 10 more seconds.”

No warmup necessary
“Your body warms itself up immediately in the first 2-3 reps.”

90-120seconds each exercise
10 seconds up
10seconds down

“Moving slowly worked a greater number of muscle fibers, eliminated wasted momentum, and allowed trainees to maintain proper form and complete control.”

Arthur Jones
Ken Hutchins