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Instructions
The Theory
Congratulations on Purchasing the AlwaysGaining system. Now, every
product you have ever bought beings with the line "Congratulations..."
but we REALLY MEAN IT.
The reason is that the system you have bought is the most powerful tool
you can use for dramatically improving your training and building your
musculature. Once you have read about the background ideas you will
understand, probably for the first time, why you should be using a
certain amount of weight and reps when you exercise. This is truly the
"Missing Link" you have been looking for. Equipped with this knowledge
you will see why you may have been successful to a point, and why that
progress stopped. Interestingly, you will be able to watch other
people's training and identify what they need to be doing to improve
further.
Lets start at the beginning. These instructions assume that you already
have a basic familiarity with resistance training. If you don't then
don't panic! Simply access any one of the good websites that will give
you more background information. Examples are www.cyberpump.com and
www.hardgainer.com. Both come highly recommended. Alternatively there
are a plethora of good books available these days. Pay special heed to
the safety warnings they contain. They are important.
So to begin, lets review some basics. There are 4 main principles that
underlie all athletic training. The one that we are going to concern
ourselves with is called SAID. This stands for Specific Adaptation to
Imposed Demands. Literally this means that your muscles respond
Specifically to the type of stress imposed upon them. For example, lets
say you wish to improve your endurance, then an appropriate stress will
yield an improvement in your endurance. Makes sense doesn't it?
Now this is a very important point to understand:
Adaptation is not uniformly "Specific" and becomes "more specific"
(grammar apologies aside), as you become more athletically advanced.
What do we mean? Well lets use an example we can all relate to:
When you are a novice lifter, lets say you trained on medium/low reps
for a few weeks. After a period, you decided to test how many reps you
could get with a relatively light weight. The chances are that you would
probably get more reps than before you started your training program,
even though it wasn't focused on building high rep endurance. By
contrast, a medium/advanced lifter who performed such a program would
probably improve their ability to perform in the medium/low rep range
BUT after weeks of such work, if they were to test their high rep
strength, it would probably have dropped off.
That's a Specific Adaptation.
At this point we will bring in another concept, that of strength vs. muscle size.
People often don't realize that Muscle size and strength are directly
related. Simply put, a muscle's strength is directly proportional to its
cross sectional area, for an individual. Those final few words are
important "for an individual". Individuals have vastly different
strength potentials. One of the factors that determine an individuals
"natural strength" is neuromuscular efficiency. We will deal with that
subject later. Suffice it to say that if you want to get bigger muscles
you need to get stronger muscles. As a side bar, if you are interested
in all the factors that can cause one individual with small muscles,
appear stronger than another person with bigger muscles, then we
recommend any of the Nautilus books by Ellington Darden and Arthur
Jones.
So to get bigger you must get stronger. This is what the AlwaysGaining
system enables you to do.
Now that's a bit of background theory, let's look then at how Strength Athletes and Bodybuilders train:
For years Iron Athletes trained by lifting weights in a certain
resistance range until over training or staleness set in. Then they
would change to a different resistance range. This approach was not
terribly satisfactory, as progress was often slow and over training and
staleness often brought with them injuries. There was however a better
approach. In Eastern Europe the idea of Periodization was devised. This
recognized that to make maximum progress an athlete needed to train with
a great variety of resistances. Each resistance brings with it, it's
own "strength qualities", which are integral to developing maximum
strength. Simply put, if you wish to develop maximum strength and muscle
size you have to become highly competent in a variety of resistance
ranges. Often American lifters would lift with just heavy weights.
Russian lifters would train a huge variety of weights, and be much
stronger as a result. In the past 10yrs many Western Athletes have been
experimenting with Eastern European Periodization Programs and some
obvious problems have emerged. The main one is the truly vast workload.
The workloads that Eastern Athletes sustained, we now know was achieved
through the use of drug programs. However, a huge workload is not
requisite to building great strength or muscle size. This has been
proved repeatedly in experiments and in the "real world" of the gym. One
of the reasons that Eastern European Athletes trained so much is that
they were Professional sportsman. Their system wanted to see them
working out fulltime! Efforts have been made to take the advantages of a
constantly changing resistance range, and marry it to a reduced total
workload. The result is what is often called Western Periodization and
it has gained favor among many power lifters. Some lifters swear by it.
Other lifters swear at it! Why? The main complaint is uneven progress.
Some lifters gain throughout the cycle while other lifters gain well for
several weeks then stagnate, go backwards and under perform at
contests. What's the problem? Well we have to look at the lifters
training histories. Many athletes do not posses strength that is
"balanced" across a wide resistance range. They often have spent years
working out mostly with heavy weights. Thus when they start a Western
Periodized Program they have to lift high reps/lighter weights for a
couple of weeks. They gain well doing this, because they are correcting a
deficiency in their higher rep strength range. They typically move to
heavier resistances (where they have already spent most of their time
training) and then stagnate. If they had spent longer in the lighter
region, they would have built a base to take their lower rep strength to
a new peak.
Now, we are using the example of the peaking weightlifter. However, the
same is true for everyone: Anyone who has ever lifted a weight or
engaged in any form of physical activity has a "background" in their
strength. The AlwaysGaining system uses this information to identify
where YOU posses the greatest opportunity of increasing your strength
and in turn building new muscle. It does this by comparing your
ever-changing Personal Bests, at a variety of resistances, in all the
exercises you train and identifying the points of maximum deviation.
These represent your greatest opportunity for improvement, and also the
weaknesses that are holding you back. Put your ego aside and let the
software do the work for you! When you train, focusing on these areas,
you will need less total number of sets (because bringing up deficient
areas is easier), you will spend less time training...and you'll gain.
So when we talk about different resistance ranges producing different "Strength Qualities", what do we mean?
Assuming you are performing your sets with maximum effort (i.e. the last
rep of the set is the last one you could perform unaided), these are
the qualities that each resistance range brings:
Training in the 1-5 rep region. This is sometimes, misleadingly, called
power training. (True Power training occurs with lighter weights often
at higher reps, involving high-speed movements. That is outside the
scope of this discussion.) Such heavy weight training uses typically
90-100% of your 1 rep maximum (1RM). It causes a change in the nervous
system that improves the body's efficiency at lifting heavy weights.
Heavy training carries a big downside: Injuries. Most people who train
for prolonged periods with heavy weights suffer from an increased number
of injuries. For that reason, most individuals who are required to lift
heavy weights, such as Power and Olympic Lifters, spend most of their
time building their strength with higher repetitions.
5-12 reps. This region is the one which develops the contractile
elements of the muscles to their maximum. This range is often called the
"strength building region", as it is where most strength is developed.
12-30 reps. Muscle endurance and size. Training in this resistance range
normally proceeds heavier lifting. Metabolic changes occur when
training in this region that facilitates greater strength increases when
you switch to the heavier weights. High reps increase capillary
density, mitochondrial mass, and glycogen storage (with a corresponding
increase in fluid).
IF YOU WANT BIG MUSCLES YOU MUST INCREASE YOUR ABILITY IN ALL THESE REPETITION RANGES
That's what the AlwaysGaining system will allow you to do. More easily and with less effort than you ever thought possible.
How to use the software:
The first thing you need to do after installation is enter your
exercise. This is done using the Add exercise button. Once you have done
that, next you need to enter your Personal bests. If you have a
training diary, it will now be of great value. Go through the diary and
collect your Personal bests. It doesn't matter if they are quite old. We
are going to use them initially to fill in the blanks on the graphs.
Here's an example:
Looking through his training diary a young body builder sees he has done the following lifts at various stages:
Complete list of Bench Press Personal Bests:
| Weight | Reps |
| 135 | 20 |
| 185 | 15 |
| 225 | 8 |
| 250 | 1 |
Remember these are all just for his Bench Press.
In other words these are his Personal Bests for just one exercise, at a variety of resistances.
Remember a Personal Best is just that. It's a maximum effort. So his PB on the Bench Press of 225lbs for 8 reps means that he couldn't get another rep. A true maximum effort. Go through one exercise at a time find out all your PBs. If you haven't written them down before, then just go by memory.
Now a note...what if you don't have many PBs? No Problem. Over the next few weeks of your training build up a record of some. Being recent, they will be of even greater value. Think of this process as "Calibrating the system". We often refer to the PBs you have entered as "Data Points".
NB A PB needs to be set when you are fresh. It is normally the first heavy set of an exercise that you train.
Lets look at what this young lifters graphs look like:
As you can see from the Normalized graphs, he is quite "balanced" in the middle region he has been working. However he is weak with high reps (20+). Also his single lift is also slightly lower than may have been anticipated. So what should this lifter do to improve his Bench Press and build his upper body? He needs to work the area of the graph with the greatest potential for gaining, which is, in the first instance the high reps. He should spend time bringing that area of his graphs into balance with his midrange strength. This will only take a few weeks to a month. He will gain very rapidly doing this, and notice a surge in his muscle size. While he his performing the high rep work, he would be wise to discover his PBs at other high reps. This will add more data points to the graph and make spotting which resistance he should be training with much more effective: The more data points the better! Remember the software can't do its job without them!
Looking at the young lifters graph, you could guess that he is probably relatively weak with resistances in the 20-30 rep region.
Often people say, "There's no point in doing very high reps, they don't build mass". Tell that to Ronnie Coleman who regularly Benches 100kg for 60-70 reps. Lifting to 30 reps on the Bench is no chore. Just remember that every rep range brings with it strength qualities which add mass to your body.
In the example of this young Body Builder, he discovered he was weak in the higher rep regions and added two more PBs, which looked like this.
Because of this he kept training in this region for more sessions. Then the software told him to lift in the heavier regions. This he did and his graphs "Balanced". He then decided to add "New Maximum Strength", while he was in the lighter resistance region. That means he was going to move the "height of his graphs" higher than his previous best i.e. the 225 x 8. Now you can only do this if you are in quite close balance with the adjacent regions of the graph. For example, he would have struggled to push his high rep strength up to a new PB if he'd only been able to Bench 185 x, say 8. Everything has to move up steadily in balance. You can't have regions of large "strength discrepancy" an still expect to make big gains.
This young lifter added new strength, consistently. He used the software to balance his strength, then add new strength and then re-balance. The result? Although he wishes to remain anonymous, he is rapidly moving up through the Power lifting rankings. Lets look at another example:
A "name" weightlifter tried the AlwaysGaining software. He was had been stuck at a Bench Press of 375lbs for over 12 months. He discovered that he was very weak in the high repetition region. So, he figured he had nothing to loose and started doing sets of 12-15 reps. Just 6 weeks later, he Benched 425lbs! As he said, "I thought high reps don't build strength!"
Of course, what he was doing was balancing his strength. He had spent years lifting with low reps and his low rep strength was as high as it was going to get. After he balanced his strength, he added "new" strength and several months later, benched 450lbs.
Once you have used the AlwaysGaining system for a few weeks you will quickly realize that the gains you have made far exceed anything you have ever achieved with more expensive food supplements. That is not to say that these are worthless or bad, but that the AlwaysGaining system is better!
If you have already done some previous weight work, you will make Gains faster than ever using this system!
Q&A;
One of the questions that is always asked is: Do I need to be perfectly balanced in my strength?
The answer is no. Clearly it is the purpose of this system to encourage you to get as close as possible to perfect balance, however sometimes that is not feasible. The reason is Neuromuscular Efficiency. This determines how much muscle you actually activate when you contract your muscles. Some people have very high efficiencies (some sources quote over 90% in certain individuals). That means that they can activate over 90% of a muscle during a contraction. Such individuals will appear to be naturally strong relative to their size. Other individuals may only have an efficiency of 30-40%. Such people would appear quite weak. However, the more muscle you activate on each contraction, the more waste products accumulates, and these will quickly reduce the muscles ability to work. So, our naturally strong individual has relatively poor natural endurance, and likewise the weak person, has naturally high endurance.
Because of this it is quite possible that you will bias towards one end of the rep range. E.g. you are better at high reps than low reps. you will see is a gentle slope from the one end of your graph to the other.
However, it must be stressed over again, and this is key to the system:
Do your best to bring your self into balance.
Now if you have gaps in your graph e.g. you are relatively weak at a certain weight, then that is where you should be training. And the software will tell you!
Despite not being able to get into perfect balance it is still advised that you work over as wide a rep range as possible.
Now here's the big secret. Working these areas of relative weakness makes gaining easier! Why? Because they are weak they have the greatest potential for improvement and gains come more rapidly. You don't need to do many sets, as you will improve so fast! And, once you are in balance, adding new strength and in turn new muscle is also easier. You should avoid doing too many sets. Always try and perform the minimum number of sets necessary to gain. This will probably be between 1-3.
Another Question is what rep range should I keep track of? Well that depends on a number of factors. If you were exercising using say, triceps extensions, you would be ill advised to go beneath 10 reps in your training as this would expose the small elbow joint to potentially destructive stresses. However on the "big" exercises you can go down to low rep training when it is required. Just be careful. Always warm up fully, and if it hurts, STOP. Typical rep ranges might be 20 reps (10-30) for small exercises and 30 reps (1-30) for Big exercises.
Now another important question is "How many PBs (data points) should I have for an exercise?
Well initially, we would suggest having probably one in the range 10-15 reps, another in the range15-20 and probably another in the range 20+. So possibly 3 different PBs for an exercise initially.
HOWEVER, do you remember how we discussed the specificity of adaptation? Well, as you become more advanced you will find that you need as many data points as possible. Possibly one for every 3% increase in resistance. Remember the more data points, over the greatest training range you give the software, the more accurate the Calibration will be and the more accurate the information to you about what resistance you should be using in your training.
Question: The software tells me that my rep goal with a certain weight is 8,but the most I've ever done before is 4.It doesn't expect me to get 8 does it?
Answer: No! Well not initially. The rep goal is what is required to bring you into perfect balance. If your PPB is 4 reps, then you should be aiming to get 5 in the following session. Over the next few weeks you will work towards getting the 8.
Another question: "I'm in almost perfect balance across a wide rep range, what do I do now?"
Now you move to the next phase:
How to gain once you are balanced? (..... And you must be balanced before doing this or it will not work...why? You'll discover as you read on)
ADVANCED PHASE
Now we are going to discuss how to take your progress to the next level:
What you are about to read is "The State-Of-The-Art" in weight training. You will not have read anything like it before so open your mind, and see how much of what you have read about or previously done, ties together.
Remember at the start of this discussion we talked about the SAID principle? Well, as you get more advanced the "Specificity" of your body's response increases. What does that mean? Well when you are not regularly training in a given rep/resistance range you de-train. We have all experienced this. You train with a certain weight and then switch to a greatly different resistance. In the first few sessions when you switch you are not as good as you were the last time you were using that resistance. You have to spend a couple of sessions "re-gaining" lost strength. The reason is that you have de-trained in that particular resistance region. This is not unique to weight training. Endurance athletes also experience the same effect when they move from one distance to another and then back again. Now, it is axiomatic, that if you want the biggest gains in the shortest possible time, you need to minimize the number of sessions where you are "re-gaining". Once your strength is relatively balanced over a broad rep/resistance range, you need to do the following:
Take an exercise e.g. the Bench Press, and divide the rep range. This could be (initially) into 3 regions: say, 1-5 reps, 6-10, and 11-15. Name the exercises "Bench Heavy", "Bench Medium", "Bench Light" and most importantly "Bench Overview" (BTW, these names are just for example, you can choose whatever you like). In other words when you look in your list of exercises, you will have the Bench Press listed 4 times.
You now decide to concentrate your Benching efforts in one of these ranges for the next x number of weeks. Lets say you decide you want to Bench Heavy and put some pounds on the top end. So put into the "Bench Heavy" file your PBs for say, 1, 3 and 5 reps. Now, when you train, follow what the s/w tells you do in terms of selecting resistances, and rep goals. You will push up your Bench rapidly in this region by doing this. At the end of every session, enter your data into "Bench Heavy", and "Bench Overview": Follow the instructions as to what resistance/reps to be aiming for from the "Bench Heavy" file, NOT the Overview file. The Overview file will come into its own later. As you progress you will have to delete data points from the "Bench Heavy" file. E.g. when you can do your current 5RM, 6times. Simply delete the data point from the Bench Heavy File, but make sure it's in the Overview file and also place it into the "Bench Medium" file (i.e. the reps from 6-10). Now you add a new 5RM PB into the Heavy file. After a period of weeks your progress will come to a halt. You will have gone stale. Now staleness is one of the most misunderstood concepts in training. You have not over trained! Also we need to make clear that 1 poor session does not mean you have gone stale. Poor sessions can happen because of fatigue, or multiple inside/outside the gym factors.
Staleness normally occurs because you are out of balance with the other areas in your physical development. It is essential that you understand this.
If you look at your "Bench Overview" graph you will see this visibly. The normalized chart will show your Bench higher in the low rep, heavy region (where you have just been training), than in the other areas.
Now you can do something very useful: Using the left click on your mouse, click the cursor over the bar graph data points, outside the "Heavy "region. It will show you how many reps you lag at each "Medium" and "Light" data point, relative to the Heavy region by. In other words, this is the degree of "imbalance" your body can tolerate before staleness sets in. This is incredibly powerful information. By having a handle on this you can now predict, in advance, when it is time to switch from one rep/resistance range to another BEFORE you go stale. That in turn means less going backwards and more time gaining. Compare this to the current technique of simply switching resistance ranges every x or so weeks, or not switching till it's too late. With AlwaysGaining you get the most out of a resistance and then can move on before you go stale.
One important thing should be noted: The point at which you become stale in your training is not constant throughout your career. As you become more and more advanced, you will find your body tolerates less imbalance. For this reason it is important to note this point and keep an eye on it. In that way you can minimize backtracking.
As you can now understand it is essential that you get "balanced" across a wide rep/resistance range before dividing the regions. If you don't, then you will go stale prematurely. On most exercises e.g. the Curl, you won't need to cover so many data points e.g. you may have 2 heavy weights, 2 medium weights and 2 light/high rep weights. In those instances it is still probably best to have the 4 files. Always follow what the exercise file in the region you are training tells you to do, and use the overview file to track the point at which staleness occurs.
Once you have finished working in a given region, either because of staleness setting in, or because you have decided to pre-empt it striking, move to the next zone on your graphs. In our example that would be "Bench Medium" i.e. using the medium weight range. The reason for this, is that it will be the area which will require the least "re-gaining "sessions before you start to gain at full bore. Indeed you may be able to improve from session 1 in this zone. Following the "Bench Medium" file output for several weeks will yield new PBs and muscle mass. As before, also enter your data into the "Overview "file so that you can identify the degree of imbalance before staleness occurs. Once you have finished a mini-cycle with the medium weights, you would move to the "Light" zone. In this way over a time frame of say a 6-16 weeks (depending on your rate of improvement), you will have cycled through the entire resistance range, sucking maximum benefit from the training and having the most possible productive sessions.
Your training will be like a wave moving through each of the resistance zones, however inside those zones you will quite possibly have been training "Non-linearly". I.e. you will have been jumping from resistance to resistance as opportunities for improvement identified themselves to the software.
In our example the athlete will now want to reverse the wave and go back towards heavy weights. They would do this by starting in the light region and moving in a wave towards the heavy zone. I.e. they would have spent the first few weeks re-balancing their strength to bring it into line with their medium/heavy regions, and then distended the light region further before moving towards the medium and heavy zones again.
In the example we divided the exercise into 3 ranges, with a spread of 5 reps in each range. This range is determined by how far you can "jump" in your training without a decrement in performance (back to the SAID Principle). Some people might be able to follow the output of the software and jump say from 1-8 reps and make progress. Some may find they can only jump over a 3 rep range. The latter is typically true of very high-level performers. Their bodies adapt so specifically to training that even while they are pushing up one region of their strength, just a small resistance change away, their strength is decreasing. The 5 rep range in this example is just that, an example. How much of a resistance range you can jump over with no strength decrements determines how finely you need to "slice" your data files. An advanced performer may require 6 or 7 files to cover an exercise like the squat (simply numbered 1-6 plus overview).
By observing and employing this range in your own training, you will be able to further optimize your muscle and strength gains.
But…. there's more….
So far we have discussed how the software can be used to identify the appropriate point on your strength graphs where training will yield its best results.
However, the software also has a second function: It can be used to show you "How To Gain".
Background:
Conventional advice in weight training is to progress using "Double Progression". The idea is that you might start off doing say, 10 reps in an exercise. Over the course of a couple of sessions you progress to doing maybe 12 reps. Once you can manage that, you add more weight to the bar and start to progress again. Sounds simple in theory doesn't it! The problem is that those "extra reps" are very, very hard to get.
Lets do some simple sums and see where the problem is:
Imagine a trainee currently Bench Pressing 220lbsx8 and trying to get to 9.In other words just 1 more rep.
Now 220x8, projects a maximum single of about 261lbs.
But 220x9, projects a maximum single of about 268lbs
In other words, if this trainee had achieved 8 reps last time, to get the extra rep in this session, they would have needed to have added about 7lbs to their strength between sessions! Now that does happen from time to time, but is the exception rather than the norm. This trainee, even if they were training at the appropriate point on their strength graphs would probably not gain enough strength between sessions.
Think how much he would be expecting of himself, if he anticipated getting 10 or 12 reps in a reasonable time frame!
But you can see what has happened: A small percentage increase in strength corresponds to a big increase in the number of pounds an athlete is required to lift, in order to gain.
BUT here's the good news: Imagine if the athlete decided to try and improve using Single Progression instead? Single Progression simply means that you add weight to the bar rather than trying for more reps. So, assuming he has access to two, small 1.25lb plates (i.e. he puts an extra 2.5lbs on the bar). What happens then?
220x8, projects a maximum single of about 261lbs
222.5x8,projects a maximum single of about 264lbs
In other words just a 3lb increase. Now it is much more likely that an athlete can gain 3lb between sessions than 7lb.An athlete using single progression can add small amounts of weight regularly, which rapidly build up to huge quantities. That in turn means masses of muscle. This is the technique used by most of the Worlds top Weightlifters and Powerlifters. If you look at their programs in a Magazine like Powerlifting USA, you will see that their cycles are built on a weekly increase in weight on their major lifts. They are not attempting to add reps weekly...just weight.
Now this is not to say that trying to get "1 more rep" is bad or wrong. It certainly isn't. It's just that it is easier to gain as you become more advanced by using Single Progression and not by adding reps.
In the example above, we assumed that the athlete has access to 1.25lb discs. It would be even better if he had access to his own set of "Micro discs". These are like big washers that add up in weight to the smallest plates found in most Commercial gyms. We highly recommend that you buy them. They are quite cheap and will do more for your training than almost anything else.
If we think back to our example of the person Bench pressing: What could he do if he didn't have access to small plates? Well the most common techniques to "make the bar lighter" on final reps are "cheating" and "forced reps". The problem with these (injury risks aside), is that it is impossible to judge how much the bars weight was reduced by on the final reps. If you use single progression then you always know how much you lifted and the software can give you accurate data regarding your optimal training zone.
So the next issue is: When is it easiest to progress by trying to increase the number of reps and when should I progress by simply adding weight to the bar (and keeping my reps constant)?
The answer is...125!
What does that mean? Well assuming that you lift in pounds, if your projected maximum single in an exercise is above 125 lbs, it is easier to progress by simply adding weight and keeping your reps constant. Beneath 125lbs the percentages work out that you progress more easily by trying to get more reps.
And how do you know what your Estimated 1 rep max is? Simple! The software tells you!
(The following assumes that your strength is "balanced")
If you have data for an exercise, look at it on both screens i.e. "View by weight" and "View by reps". The "View by weight" screen may be telling you that to progress you need to perform an extra rep in an exercise. It has to do this, as a single rep is the smallest measurable unit. However, when you look on the "View by reps" screen, it will show you how much weight you need to add. Now you do not have to try and achieve that in one session! Indeed it is advisable not to try. Instead divide the amount of progress you need to make into small manageable weight chunks. This is where the small discs in the gym really come into their own. In that way you will be "AlwaysGaining".
Now a final point. As we have discussed in the Advanced Section you may wish to divide your training into ranges. You may have a Deadlift 1,3,5 rep file, and a Deadlift 8,10,12 rep file.
The nature of progression, whether it is by adding reps or by adding weight is dependant upon the point at which the percentages turn. You may follow an advanced "rep adding" strategy for a small exercise e.g. lateral raises and an advanced "Weight adding" strategy for say Squats. It all depends upon your Estimated 1 RM for an exercise and the availability of small incremental weights.
Remember the number: 125!
As you can see the AlwaysGaining System is light-years ahead of anything in weight training and muscle building today. You can trawl the Internet, but there is nothing even remotely similar. Nothing is going to accelerate your training like this. The great Investment sage Warren Buffett says that to make money, first you must avoid loosing money. It's very similar with exercising. In order to gain, you need to minimize the number of sessions where you are trying to re-gain lost ground, AlwaysGaining does this.
As you can also see, there is a lot to this system. For that reason we have a newsletter which is available to every person who invests in the unlimited software. In the newsletter, we cover more detailed information about how to get the best out of the software, news of software upgrades, special offers, supplements, discounts, case studies, muscle building news, advice, problem solving and much more. The limited version of the software has a 5-day trial period. Before it expires please visit our web site to purchase the full version.
Conclusion
When you think about it, you are doing what generations of people who have successfully built muscle and strength have done: You are changing your weight /reps regularly. However unlike previous generations you are not looking for the cue of over training or staleness before you change. Nor are you following a cookie cutter program for a set number of weeks, with no regard to YOUR body. You are using a Personalized system customized to YOU. As you can see, this removes, at a stroke the confusion that surrounds "How to train and why". Because you are constantly addressing "limiting factors", you need to do less total amount of training. That means fewer injuries, less of the feeling "tired all the time", and more time gaining muscle and strength. That's why we call the product AlwaysGaining.
Now a quick note about units. You will notice that the weights are not in either pounds or kilos. It does not matter to the software what they are; however it is important that you keep your units consistent. If you lift in pounds, make sure all the weights you enter on a given exercise are in pounds. Ditto for those using metric.
* Every session go full bore when you are fresh and get new PBs in the resistance range the software tells you.
* At the end of every training session, simply enter your new Personal Bests for each exercise into the software.
* Do the minimum number of sets necessary to gain.
When you shutdown the program your data is automatically saved.
Getting rid of old training weights from the screen: As you get stronger you will move onto heavier weights. Sometimes you may wish to get rid of those embarrassing light poundages! The delete key enables you to do that.
Every set needs to be performed as hard as possible. The goal of each set is to perform more reps or lift more weight than you did in the last workout. Use the AlwaysGaining software to identify the area of an exercise that has the greatest "Gaining Potential". Then you exercise trying to get a new PB. Prepare for the biggest gains of your life!
Now a note about the Algorithm used inside the AlwaysGaining software. It normalizes your lifts against an idealized form. The idealized form is derived from a variety of academic sources. Because of the variations in individual neuromuscular efficiency, it is possible that you will never match the idealized graphs in certain lifts. Do not, however, use this as an excuse. Even individuals with the greatest deviation from mean neuromuscular efficiency, will not be "out" on the graphs by 20-30%. You need to be constantly working to bring up the weak areas in your strength profile.
Finally, all that remains to say, is good luck, and enjoy the biggest gains of your career!
When you have achieved your best ever gains, write to us (hopefully with a photo) and tell us YOUR STORY. We always get a real kick out of that!
If you have any questions about using the AlwaysGaining system, feel free to email us. We always welcome your input: info@alwaysgaining.com
Best wishes
The AlwaysGaining Team
NB. You may have noticed in the adverts and on the software itself, is that we lay great store by the fact that this intellectual property is protected. A great deal of work has gone into developing and validating this system, and we will prosecute to the full extent of the law anyone who attempts to infringe the Patent and Copyright Protection.
Health disclaimer:
The manufacturers of the AlwaysGaining System accept no liability for death or injury resulting from using this product. Advice to participate in strenuous exercise is intended only for individuals in normal good health and condition. Before undertaking any exercise program, you should undergo a full medical exam, and only participate with the approval of your Doctor. You use this product at your own risk.
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