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    Default Ergo HIT Variable Training Log...

    Chest Training was completed in four working sets all compound movements using the same machine HammerStrength Iso Lateral Chest Press. Each set was a different set using completely different variables. Each set was taken to failure and each set was attempted after a long rest period. Each set must stand on its own merit as being the one set that created the most hypertrophy... Absolutely no isolation movements are necessary.
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    1st set was banded 315 x 5 reps
    2nd set was banded 325 x 4 reps
    3rd set was 225 double banded 7 reps with partials
    4th set was 225 single banded rest pauses 8 reps with partials

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    Absolutely no free weight training in 2+ years all machines...
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    Currently traveling and training at World Gym San Francisco. Flying out to Texas tomorrow. Will train at Golds Gym Dallas Uptown which is very close to my Hotel...

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    This will give you a better idea of the tension that is being applied to the muscle throughout the total phase of a rep. Normally this Hammer machine is a c- machine at most for creating the proper tension for growth. With the addition of bands the machine becomes an A+ machine in creating the perfect rep. An increase in tension throughout the positive pause and an assist beyond gravity into the negative phase...
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    This is my current conditioning. I have been traveling and have been in San Fran for 1 month. I have business in Texas for 10 days and then I'll go to my summer home in Bismarck ND and focus on all aspects of my training uninterrupted for 4 months. Currently I'm eating anything and everything to maintain my weight of 250. I do not prefer the "off season" BB look. Looking fwd to concluding my business and getting serious on all aspects of my conditioning and I'm gonna bring it.... Oh Yeah!
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    I believe on my flight to Dallas TX in 4 hours the airlines has internet and I will discuss my Leg training methods which include no squatting for over 20 years... Unique machines and many variable changes!!!
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  13. #13
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    Muscle does not know what exercise you are performing. Muscle does not know how long you are waiting between sets. Muscle can and will only respond to the amount of stress being placed upon it at that moment in time. Muscle does not know what a repletion is. A repetition is nothing more than a unit of time of a 3 part phase. A label placed on this phase. This three part phase consist of a positive a static and a negative portion. A perfect phase or a perfect repetition would be one in which the time under tension (TUT) is maximized into peak contraction during the positive portion with an assist, other than gravity, into the negative portion of the phase. In deciding what exercise to choose to capture the perfect rep one must consider what is the best choices I have in my exercise selections that would allow me to create as close as possible the environment to capture the perfect repetition. It is this knowledge and the ability to comprehend, place in practice and utilize this theory efficiently that will catapult your muscular gains further then you thought was possible. Capturing this perfect rep with free weights would require for most a reduction in the amount of resistance use as total control of the movement would dictate. At some point this becomes detrimental as one should adhere to the first law of hypertrophy and that is to move max resistance for your desired TUT or rep range. There has to be a give and take with this. To much reduction in resistance with free weights would negate the purpose of maximizing the perfect rep, while a correct choice in machines would enhance this TUT. Efficiency versus energy expenditure most always be on the fore front while elevating intensity to the level of supremacy in complete forced tension into the static or positive portion with an assist beyond gravitational pull into the negative. A simple band demonstration which I have shown above does this perfectly and will alter your thinking on how can I find ways to create this all important tension using the machines that are available to you... Machines versus free weights is a complete fallacy as muscle does not and can not ever know what exercise you are doing. It is and will always be the individuals soul purpose in efficiently creating hypertrophy by utilizing the proper machine to assist in creating a perfect rep. Between the age of 49 and 53 I have acquired 30+ pounds of additional mass once I started to think outside the box, develop my own hypothesis and put them to the test and now they are theories... I have collected over 200 machines that closely as possible adhere to this correct bio engineering... You will see many different variables that I use in creating variations of this supreme TUT... I have not substantially used free weights in 4 years and never have I been stronger nor look better at the age of 53... This is my Log and these are my proven theories if interested follow along. Feel free to ask any questions pertaining to my training... ergo

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    This look was obtained using all machines. Absolutely no free weights. I applied the common sense theory that was explained in detail above. The right machines were chosen for each muscle and different variables were applied. Total maximum work 5 sets for chest. 3 sets for shoulders. 3-5 sets for bi's and tri's. No direct trap work. 3 set for neck. 4-8 sets for back. 4 sets for quads. 2 sets for hams. 2-4 sets for calves... No isolation work for chest, shoulders or quads... 228 pounds in this picture. Just finished 3 sets of machine presses using a MedX Avenger converging chest press..
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    2 of my favorite chest builders that create incredible constant tension.
    MedX Avenger chest press with and without extra weight added.
    Nebula Independent Diverging Arms (IDA) Chest press with and with out bands..
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