Behind the neck press
sets: 4
reps:10
weight: 45kg – 120 pounds (probably 50kg with bar)

Lateral Raises
sets:4
reps:10
weight:12.5kg -26 pounds

Military Press
sets:4
reps:6
weight:50kg – 133 pounds (probably 55kg with bar)

I typically about 17 kg in latteral pose, but not always the best way for my to rotate the shoulder every day through a low weight for a better way. Slowly lift the weight of a control

One of the biggest myths that circulate around the gym is the myth of spot reduction. This is said to make hundreds of times burn fat away “in his stomach, with visible abdominal muscles.

First, your body is not able to lose fat from one region or another. When you lose fat, which occurs when the body eliminates the fat (in all areas of the body at a time) and uses it for energy production, as if you ate a sandwich. In any case, the illusion created by the action of hundreds of times is that the abdominal muscles are “pumped” – is that hundreds of representatives from the increased blood to muscles, making them appear more increasingly difficult to apparently “move” their stomach fat.

The truth is that everyone has a six pack, is usually hidden under a layer of body fat in the stomach. How do you get rid of this bodyfat?

1. Start drinking more water
Not only is water essential for your body to burn fat optimally, it can also help your body burn more calories. Each 8 oz. Drink a glass of ice water that burns about 30 calories. Also, drinking more water helps you feel healthier by eliminating headaches created by dehydration. Her skin looks much healthier and more clear with increasing the water intake.

2. Cut out simple sugars
If you can not cut simple sugars, which are struggling to get a six pack. The key to fat loss is to control insulin. Insulin is a hormone responsible for storage for the storage of nutrients in the fat cells. Eating a meal rich in simple carbohydrates (like sugar) causes your body to release large amounts of insulin, levels of insulin in the blood.

Many people eat three meals a day, full of carbohydrates and simple sugars. These three meals in three major peaks of insulin throughout the day, which in most nutrients are stored as fat. Cut simple sugars from your diet and replace them with more complex carbohydrates will cause the amount of insulin released by the body smaller, which reduces the storage of fat. The other thing on the peaks of insulin that is the cessation of fat loss dead in its tracks. That is why we need insulin to maintain at least when it comes to get a six pack. Here is a list of foods to avoid, and good food you can replace with:

Foods to avoid:

* Soda
* Fruit juices
* All d ‘? High fructose corn syrup? in the list of ingredients
* White bread
* White pulp
* Very foods

Foods to replace:

* Water
* Black Coffee
* Whole Wheat Bread
* Whole Wheat Pasta
* Yam
* Splenda instead of sugar in coffee

3. Eat 4-6 small meals per day
The idea behind the eating 4-6 small meals a day instead of the traditional breakfast, lunch and dinner? It focuses on controlling insulin. As mentioned earlier, insulin is essential to monitor the loss of fat. Three major peaks of insulin throughout the day is very bad for the loss of fat. Eating four to six small meals four to six small creates insulin release and fat storage minimized.

Eat many small meals keeps your body burn fat motor agitation. When you eat a meal, your body produces energy trying to assimilate it. This is called the effect of food theromogenic. You may want to eat a meal as a workout. Eat three meals makes your body work harder to digest a large meal three times a day, and it is optimal to keep the engine revving at full speed. However, if you eat four to six times a day (every 3-4 hours), keep your body revving at full speed and the maximum amount of energy that is expended to digest food (more energy = more fat burning).

4. Beginning weight lifting
The more muscle your body, the greater the ability to burn fat. Similarly, to add muscle mass to your body, which has less fat to lose to see your six pack. Suppose, for example, a man of 200 pounds is 10% bodyfat. This means that you have 180 pounds of lean mass and 20 pounds of fat. If man adds 20 pounds of lean muscle, now weighs 220 pounds, but still 20 pounds of fat. 20/220 x 100% = 9.09% bodyfat. Without losing fat true, man has made his percentage of body fat as a percentage, which can make the difference between abs visible. Compounds must use multiple exercises such as squats, deadlift, sauces, chin / pull-ups, general presses, bench presses, curls heavy bar, and sauces as the foundation of his regime.

5. Eat more protein
As more than eat meals, eating more protein has a thermogenic effect is more difficult for your body to break down so you have energy. Protein also prevents muscle tissue when they are losing fat. This is essential because we want to burn calories, we want to ensure that the calories are burned from fat and not precious muscle tissue. Try to eat lean protein sources like chicken and turkey, egg whites and fresh fish. (Tuna is very impressive). You have to hit for 1 gram of protein per pound of body weight per day. Therefore, if you weigh 150 pounds should consume 150 grams of protein per day. Spread over 6 meals per day, which is about 30 grams of protein per meal. Cover with a chicken and a good size of rice aid. Another of my favorites is the classic sandwich tuna salad on whole wheat bread.

First, the HST is not just for size, but is not a program of muscle strength of a mag to add 50 pounds to his bank in 8 weeks (do not add 10 pounds to mine, but in 4 weeks). You gain size and strength, but with the principles of the program exceeds the size of the force. Much of this also depends on you, and how to react.

Second off, you must have a good diet, HST does not add inches to you if you are a shit, everyone knows it. It is, of course, add more size, if charged, but some people want to be fat, and HST is also ideal for cutting.

Now, for the do-it-yourself creation routine. Follow these steps:

1) Choose what you want to do is row. For the first cycle of HST, I suggest that the standard 15, 10, and 5 (you know what I mean later).

2) Choose 8-12 exercises for your body that you want to make. I use only 8, which makes much of the routine. Here is an example of my exercises:

Squat
Bench Press
Stiff Legged Deadlift
Bent Over BB Rows
Seated Shoulder Press
EZ Bar Curls
Lying Tricep Extensions
Standing Calf Raise
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3) I assume you’re 15, 10, and 5 representatives weight “blocks.” You have one week to find each of your maxes for each representative of the range. For example, on Monday, which is more than 15 representatives of each year, on Wednesday, it will be 10, and Friday from 5 years.
4) After finding your maxes take 9-14 days with no training. This is called strategic deconditioning (SD). This is the HST site:
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“At this point, it is necessary to either increase the load (Progressive load) or reduce the degree of conditioning load (Strategic deconditioning). The muscle is sensitive not only to the absolute load, but also to change load (high or low). Therefore, you can get a hypertrophy effect of the increased burden of an earlier, even if the load is not an absolute maximum, assuming condition (resistance to exercise-induced micro-damage) is not large. There is a limit to the number of increments that can be added to increase the load. It is simply to reach its highest volunteers over time. C That is why the strategic deconditioning is necessary for continued growth once growth stops (all other things remain the same). ”
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Well, you’ve already discovered all of your maxes and are ready to start working on Monday. Now, here is a summary of how it will be routine. Each represents a series (block) (15, 10 and 5) Each party shall give 2 weeks of training. You do not have to be 2 weeks, but suppose it’s your first HST “experience” and are only going to rule. The training will be 3 times a week, once a day (we will use M / F / F for this cycle). Once again, some people train 6 days a week or a few people to split AM and PM. Each representative will have 6 training range for more than 2 weeks. Now here is where the party to the odd (well, against what is probably normal), failure to train only once every 2 weeks (up to 7 to 8 weeks, I will do later). Workout # 6 is your routine every maxes.
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1-5 What to do with training? Take a peak and decline gradually over the 6 train. Increase the amount of each workout can be varied, usually 5-20 pounds, with larger Bodyparts and complex movements that have the greatest increase. I am not a real strong man, so to squat, press Banco sldl I increase the weight of 10 pounds, and everything else, I increased by 5 pounds. May this also be wise percent (5.10% increase), for example, say that the maximum of 15 representatives of the bench press is 100 pounds and uses 10 pounds. This is what your weight would be the same for the bench press:

Workout 1 (Week 1, Monday), 50 pounds
Workout 2 (Week 1, Wednesday): 60 lbs
Workout 3 (Week 1, Friday), 70 pounds
Workout 4 (Week 2, Monday) -80 pounds
Workout 5 (Week 2, Wednesday): 90 lbs
Workout 6 (Week 2, Friday) – 100 lbs
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* Configure your HST routine here: HST Calculator *
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Well, now (I hope), they know what to do for 6 weeks. Now you of your last session of 5 years (for all your maxes). It is now time for the weeks 7 and 8. There are a few ways you can do these days. One way is to do with your 2WD negative 2 weeks (need training partner). Another way is to use drop sets. And in another way (the way I’m on, and probably the easiest) is to repeat the exercises No. 6 from 5 years to 2 weeks (M / W / H). Today, the cycle was considered that this

Weeks 1-2: 15
Weeks 3-4: 10s
Weeks 5-6: 5s
Weeks 7-8: Following 5RM
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Sets: The number of games that is used for each training session, like everything else, you can Vaires. States may decide to make 2 sets of squats and 1 set of loops, which would go throughout the routine. Another way is set in advance. The trend is to do this is 1×15, 2×10 and 3×5. Therefore, for 15, each exercise is performed with a set of 10s would be about 2 sets, and so on. This does not include heating, which should be a large part of your workout.
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* See Warming FAQ: Frequently Asked Questions
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Now that it has completed its cycle of HST right? Wrong. SD for more time for 9-14 days. After that, you can:

1) Does the type of training you want or

2) Start another HST cycle, because it has worked well for you. You, in general, increase the weight of all the 5-10% depending on the year, or you can just to test your maxes.
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You can change the representative scales, exercises, training, yet the programming you want. Use your first season to find out what you can do better for the next cycle.
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* Another note: Some people think that they should do their utmost to avoid zig-zagging (repeat the same weight in the different ranges of Representatives). I zig-zagged a lot during my first season and had great results, so you do not have to worry *
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HST thats the case, as soon as I can summarize. I hope this helps many people and convince them to start the best training method I used. Feel free to add things or change things, or ask questions.