1.TBT

Total Body Training

CATEGORY:

•Training

DEFINITION:

•Compound, Multi-Joint exercises targeting large number of muscles

FUNCTION:

•High energy expenditure and large amount of micro-trauma, inducing high caloric expenditure

-Repair process is higher, leading to elevated Metabolism for 48hrs...

—Increased Fat Oxidation

ACTION:

•Intensity and large muscle groups activation promote release of Hormones

-Testosterone and Growth Hormone essential for hypertrophy

•Cortisol levels increased when workouts last 60-90mins, so it is better to train intensively for a shorter duration

FACTS:

•Large muscle group activation...

-Approximates Functional Training with carry over benefit to daily life 

-Better muscle balance as small, weak, stabilising muscles are not dependent upon for movement

-Reduction of injury due to dominant muscle activation being not dependent on small stabilising muscles

MANIPULATION:

•All major muscle groups trained 3x per week...provided recovery is ample

•Train every other day

•Change order of exercises

•One exercise for all major muscle groups per session (chest, leg, back)

•2-4 sets per muscle group

•Different reps schemes for each workout...cycling Mass & Power Phases of 7minBody

DIETING:

•Adequate nutritional intake is required for any Training Protocol

RELATED TO:

•7minBody

NOTES:

•Mike Mentzer - Advocate of TBT

"Man, is an indivisible entity, an integrated unit of mind and body."