1 Rep Fitness Review
If you are wondering if 1 Ref Fitness is a Scam, you can read the first 3 chapters of his new book, “1 Rep Fitness” to find out the truth. In reading through the book, the main concept behind it is very clear and fundamentally powerful…fatigue management.
In this respect, the performance of the training sessions are along similar lines to EDT – the goal in both is not pain but performance.
Chapter 1 – 1 Rep Fitness – Fitness Principles
These principles are built into the 1 Rep Fitness System, however they will work on any weight training program. Use them!
Contraction Is Key
The most important thing to do when you train any muscle is to contract it forcefully. Most trainees just lift the weight. They get caught up in how much weight is on the bar.
Let me re-emphasize this point: Despite the fact 1 Rep Fitness uses controlled, moderately heavy weight lifting in its training protocol, the goal is not to ‘lift heavy’, but to contract forcefully!
The goal is to have the best connection possible between the mind and muscle, and the best way to do ‘this’ is to focus on one rep at a time. That’s part of the power of 1 Rep Fitness. You are only focusing on one rep.
To fully contract a muscle, you must lift the weight with the muscles being targeted. Despite the fact you will be using a challenging weight, you must use a weight that is light enough to allow you to feel each and every contraction of the muscle. That is why lifting TOO heavy is always a bad thing when it comes to building and shaping your body. If you want to be a powerlifter, that’s a different story. But I assume that is not the case. You just want a better body in the fastest way possible, and that’s what 1 Rep Fitness can give you.
If you want to increase your muscle and your strength at the same time, with an added bonus of burning more body fat, you must master your rest intervals. Again, most trainees just rest for some unknown time between sets. It is usually too long. I’ve seen many people on their cell phone between sets. I even saw one girl today at the gym on her cell phone during a set!
This is just nuts…and it will get you nowhere.
Rest must be varied to achieve ultimate muscle definition. Depending on how long you rest and how heavy you train, your body will use various systems of internal energy production to fuel the workout, including your own body fat. Sounds like the ideal plan, doesn’t it?
The 1 Rep Fitness System uses very short rest intervals (as little as three seconds) as well as longer rest intervals to get the job done. The limited rest between sets (explained later) will allow you to lift the most weight possible and exhaust the greatest number of muscle fibers possible at the same time. The longer rest allows for your nervous system and hormonal system to recover sufficiently to train longer.
Mike Mentzer, a pioneer in the field of H.I.T. (High Intensity Training), believed that a muscle could be fully exhausted with just one good, hard set. I personally do not believe this. I believe that the primary mass fibers need to be taxed in the shorted period of time possible (like Mentzer) but by using a variety of set/rep schemes to do the job. This is where Mike and I part ways.
A muscle can be composed of Type 1, Type 2a and/or Type 2b muscle fibers. Type 1 fibers are used primarily for long endurance activity, such as running a marathon. Obviously this does not appeal to those of us wanting to increase muscle quality, unless your idea of a great body is a marathoner.
Type 2 fibers are where we will be concentrating.
Type 2 muscle fibers, also known as fast twitch muscle fibers, have the capacity to be larger than Type 1 (slow twitch) fibers. Most people have more Type 2 fibers than Type 1 fibers, although the actual number varies greatly from person to person. So, while one person may have a larger number of Type 2 fibers than another, and thus have a greater potential for muscle size, anyone wanting to increase the size of Type 2 fibers they have must train in a specific fashion.
What does this all mean? It means that both low-rep and higher-rep training must be done to ensure the most rapid body changes possible. When I say “higher-rep”, I am not suggesting sets of 50 to 100 reps. Reps in the 6-12 range work fine for 2b stimulation, while lower reps tax the 2a fibers more efficiently.
There is. It’s called 1 Rep Fitness.
Chapter 2 – What About Fat Loss?
Just about everyone on the planet wants to burn more body fat. I bet you do, too. The goods news is 1 Rep Fitness is the ideal program to do two seemingly contradictory things at the same time: Build lean muscle AND burn body fat at an accelerated rate.
1 Rep Fitness training, as with any other type of strenuous strength training, can substantially increase the production of testosterone and HGH in both males and females. The greater your natural testosterone levels, generally speaking, the leaner you are.
Cardio For The Rest of Us
Those with considerable amount of body fat to lose can divide this up into three sessions, with the last being prior to bed. Just be sure to keep your heart rate in that 65% area, otherwise you will over-tax your nervous system and your glycogen (muscle sugar) stores, and your weight workouts will suffer. You may even begin to burn muscle! The duration of cardio should be at least 20-30 minutes, and more if you really need to burn a lot of fat.
Chapter 3 – Using the 1 Rep Fitness System
Now we will cover the principles and the building blocks of the 1 Rep Fitness System. Let’s start by becoming acquainted with the terms I use for the sets, reps schemes, rest intervals, and training protocols. They are fairly standard, but I want to cover them to be on the safe side.
A key component to the 1 Rep Fitness System is selecting the weight you will be using for your sets. Using too much weight will prove to be both dangerous and fruitless, but if you use too little, you will not tax the muscle fibers to the extent required for maximum muscle growth. Given the fact that we will be using a very unique way of doing single repetitions but with very limited rest, selecting the ideal weight is both crucial and experimental.
The first series of sets will seem almost light, but toward the end of the series, especially the single-rep series, the weight will begin to feel extremely heavy.
You have probably figured out that determining your exercise poundage is not an exact science. It will probably take you a few workouts for each exercise and muscle group to determine the ideal weight to use for your exercises, but that’s okay. Do the homework. Your body will thank you for the effort.
Here’s a formula you may find helpful when determining the amount of weight to use for your sets. You may need to increase or decrease the weights after calculating these percentages. Everyone is unique when it comes to strength. Just follow the guidelines listed above regarding momentary muscular failure as your guide.
Simply select the exercise called for in the 1 Rep Fitness Workout Plan you choose and do the following:
““Now Here Is My Secret Weapon:
Only 1 Repetition With Moderate Weight
Done At Exactly The Right Pace Will
Scorch Fat And Shape Muscle Like Crazy!””
By now you may be wondering about the foundation of my System: Only using 1 repetition per set. How on earth could that be a good way for YOU to workout? You’re not some kind of powerlifter! You don’t want to have to crawl under some ungodly weight and lift it only once, right?
Now to help you in your purchasing decision I have decided to include a bonus when you purchase from this site. Just have a look at my 1 Rep Fitness Bonus since I am confident it is the VERY BEST bonus offered on the web!
Try the tactics described in the book. Use all the methods. Discover a new world of profitabitly…
That’s 60 days exactly… If at any time, for any reason at all, you decide you want your money back, just send them an email and they will process a full refund, no questions asked, no hard feelings, stay friends style.
No related posts.
If you would like to make a comment, please fill out the form below.
