Rusty Moore – Visual Impact Frequency Training

Description of Visual Impact Frequency Training

Forgotten USSR Olympic Training Plan Reveals the Secret To Rapid Muscle Density & Definition

For many years we have been taught this formula for weight training:   

• A muscle gets broken down with intense resistance training, followed by a recovery period of 48-72 hours… stimulating muscle growth and strength gains.

This approach works……but is this “blitz and rest” model the only way to train?

• The Western approach to resistance training is limited by this period of recovery.
• Olympic weightlifters of the East train in a way that avoids muscle breakdown.
• This allows them to work each muscle group with higher frequency.

Workouts are low in volume and avoid the typical down-time of traditional weight training.  

• With quicker recovery time, each muscle group can get worked more often. This doesn’t necessarily mean more time in the gym.
• Sets are reduced to just 4-5 per muscle group, allowing the entire body to get trained each and every workout.
• The Bulgarian Weight Lifting team actually trains each major lift multiple times per day… 6 days a week!

A lot of people in the bodybuilding community strongly dislike the word “muscle tone”.   

• They believe that muscle tone is simply a matter of body fat levels. The lower your body fat percentage is, the more toned your muscles will look.
• This is simply confusing displayed muscle tone with true muscle tone.
• It’s true that you need to remove the blubber to reveal your muscle tone, but that muscle can either be dense and defined -or- soft and puffy looking.
• The key to maximum definition is strength training for improved muscle efficiency.
• If you gain strength without adding size, your muscles become more efficient. This efficiency is created by packing more muscle fiber into the muscle belly…and as a result of a more alert nervous system.
• Focused strength training gives your body the ability to get more out of any workout program.
• Make no mistake… once your strength levels plateau, your routine becomes less effective.
• Lifting with more “intensity” or pushing harder simply makes the plateau that much harder to dig out of.

What you’ll learn in Visual Impact Frequency Training

Some highlights from Visual Impact Frequency Training course.   

• The specific type of muscle growth to aim for if you want to avoid the common problem of “Muscle Sagging” as you age…and how most bodybuilding routines get this wrong.
• How Elite Athletes can train the same muscle groups up to 6 days per week for maximum performance, without overtraining – and the exact method to follow to do this with your own workouts.
• How to maximize your nervous system’s ability to provide Maximum Voltage to the Muscles being worked…allowing you to lift more weight without an increase in perceived effort.
• Why the “All-or-None Law” of muscle fiber recruitment favors heavy low-rep sets over light high-rep sets for maximum muscle fiber activation…and why you will never hit your strongest fast twitch muscle fibers if you never lift with heavy weights.
• Maximum muscle fiber recruitment can only be maintained for 10-15 seconds. Why extending your sets past this is counterproductive if Maximum Strength Gains and Muscle Density is your goal.
• Why sprinters jump in place before a 100 meter race. How to use this same concept with light weights to wake up the nervous system and prepare it for Maximum Output once the weights get heavier. Get this right and your heavy work sets will become noticeably easier.
• When to use a Special Technique called “Irradiation” – purposely lifting a weight slowly with tension, as a form of active recovery for your joints as well as Fat Loss through burning glycogen.
• This is a way to continue to make forward progress in strength while your joints recover.
• Why the Bulgarian athletes dominate the sport of Olympic Weightlifting following the “Hebbian Rule” – a way to dramatically increase the chances of successfully lifting a heavy weight.
• Why you should never train to exhaustion if gaining strength is your goal.
• The proper training load which allows the muscles to fully recuperate in 12-24 hours…discovered by a former Soviet “Sport Biochemist”. The Eastern European weight lifting teams use this same recovery model to this day to gain strength rapidly.
• Why your Central Nervous System responds best to frequent training…as long as the muscle isn’t broken down in the process. How to train your muscles with 3x the frequency without spending more time in the gym.
• Joint recovery is sometimes slower than CNS recovery. Here’s how to structure your program to continue to gain strength while giving your joints additional time to recover.
• How to use the same handful of lifts to measure progress…but also mix in a variety to avoid overuse injuries and allow for greater Muscle Development.
• According to a former Soviet Olympic Coach, “Pyramid sets have been virtually excluded from the training of elite strength athletes”. What to do instead in the sets leading up to the heaviest weights.
• Why you should Avoid Circuit Training at all Costs during this 8 week cycle of strength and density training. The proper amount of rest in between sets required to ensure peak strength output.
• A simple but Effective 15 Minute Cardio Workout to add right after your resistance workout…to efficiently empty out muscle glycogen, getting your body in the right state to use body fat for fuel.
• A flexible dieting strategy that involves analyzing your results daily…and suggested tweaks to make based on those results. How to “cherry pick” elements of popular effective diets to accelerate your fat loss results.
• …and MUCH more!

Readmore about: Rusty Moore 

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