Body2build

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or “waves”.
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) – 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an “all out rep max” lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance

Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. …

Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) – 60%x5, 65%x5, 70%x5

Substitutions

The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat – box squat, squat with bands, front squat, etc.
Bench press – board press, floor press, incline, etc.
Deadlift – rack pulls, deficit DL, etc.
Military press – push press, incline press, etc.

Assistance Work

Assistance work depends on your goals:
Base – just do the main lifts
Strength – just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder – 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

Here is the “Strength” template assistance work from the book:

Squat Day

Squat: 5×10x50%
Lug Curls: 5×10

Bench Press Day

Bench Press: 5×10x50%
DB Rows: 5×10

Deadlift Day

Deadlift: 5×8x50%
Hanging Leg Raises: 5×12

Mil. Press Day

Mil. Press: 5×10x50%
Chins: 5 sets to failure.

Here is the bodybuilder template assistance work from the book:

Squat Day

Hack Squat: 4 sets of 10-20 reps
Leg Extensions: 4 sets of 10-30 reps
Leg Curls: 4 sets of 10-15 reps
Weighted Sit-ups: 4 sets of 10 reps

or

Leg Press – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps

Bench Press Day

DB Bench Press: 4 sets of 10-20 reps
Dips (weighted): 4 sets of 8-15 reps
Fly’s: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 10-20 reps

or

DB Incline Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Fly’s – 4 sets of 12 reps
Triceps Extensions – 4 sets of 10-20 reps

Deadlift Day

Chins: 4 sets of 10-12 reps
DB Rows: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps

or

Lat Pulls – 4 sets of 10-12 reps
Bent Over Rows – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps

Military Press Day

DB Military Press: 4 sets of 10 reps
Upright Rows: 4 sets of 10 reps
Side Laterals: 4 sets of 10-15 reps
Barbell Curls: 4 sets of 10 reps

or

Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Rear Laterals – 4 sets of 10-15 reps
DB Curls – 4 sets of 10 reps

5×5 training has become very popular over the past few years. Weight training is a quirky thing as many of the popular methods have actually been around for a long time. Originally developed by Reg Park, the 5×5 method involves doing 5 sets of 5 reps, using the same resistance. That’s the goal. However, if you’ve chosen the proper weight, you won’t be able to do 5 sets of 5, at least not right away.

Typically, if you’ve chosen the correct weight, the workout might look like this:

Set 1: 5×100

Set 2: 4×100

Set 3: 3×100

Set 4: 3×100

Set 5: 2×100

Remember, the goal of doing 5 sets of 5 reps is a hypothetical goal. If you can do 5 sets of 5 right off the bat, the weight you’ve chosen is too light. The important thing is to be focusing on progression while using 5×5 training. Most likely you can hit the first and possible second set for 5 reps. Also feel free to rest 3 minutes between sets.

5×5 is a great strength training program but it will not build muscle the way a lot of other programs out now. This style works well because it can focus on the squat, bench and deadlift. Variations to 5×5 can use front squats, declines, Romanian deadlifts and more. Hopefully you get the idea that compound exercises are you bread and butter with 5×5.

I started out as a powerlifter using 5×5 training at the age of 16. This training was used religiously year round by my coach. Adjustments were made when nearing a meet. As a lifetime drug free teen I managed to squat 645 lbs back in 1991 while weighing 197.

For more information check out the 5×5 Q & A at: http://www.needtobuildmuscle.net/forum/showthread.php?t=1121

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A surprising number and variety of physical problems and diseases can be caused by the problem of foods that are acid-producing after digestion. Today the vast majority of the populace in industrialized nations suffers from problems caused by the stress of acidosis, because both modern lifestyle and diet promote acidification of the body’s internal environment.

The current typical Western diet is largely composed of acid-forming foods (proteins, cereals, sugars). Alkaline-producing foods such as vegetables are eaten in much smaller quantities. Stimulants like tobacco, coffee, tea, and alcohol are also extremely acidifying. Stress, and physical activity (both insufficient or excessive amounts) also cause acidification.

Many foods are alkaline-producing by nature, but manufactured processed foods are mostly acid-producing. It is important to consume at least 60% alkaline-producing foods in our diet, in order to maintain health. We need plenty of fresh fruits and particularly vegetables (alkaline-producing) to balance our necessary protein intake (acid-producing). And we need to avoid processed, sugary or simple-carbohydrate foods, not only because they are acid-producing but also because they raise blood sugar level too quickly (high glycemic index therefore fattening); plus they tend to be nutrient-lacking and may be toxic too.

What is the body’s pH?
The Alkaline Diet Strategy
That Will Work Wonders For You

And the best part? You can access this guide for free! You’ll learn…

* To say good-bye to low energy, poor digestion, extra pounds, aches and pains, and disease.
* To say hello to renewed vigor, mental clarity, better over-all health, and a lean trim body. The key? You health depends on the pH balance of the blood.
* Which foods are alkaline that boost your energy and heal, and which are acidic.
* To muscle up your energy levels – 12 perfect foods.
* To restore your health by creating a balance in your diet that will give you the energy of a child again.
* To have more energy! Where to find it for energy all afternoon.
* To boost your alkalinity and lose weight fast – 10 easy tricks.

Water is the most abundant compound in the human body, comprising 70% of the body. The body therefore contains a wide range of solutions, which may be more or less acid. pH (potential of Hydrogen) is a measure of the acidity or alkalinity of a solution – the ratio between positively charged ions (acid-forming) and negatively charged ions (alkaline-forming.) The pH of any solution is the measure of its hydrogen-ion concentration. The higher the pH reading, the more alkaline and oxygen rich the fluid is. The lower the pH reading, the more acidic and oxygen deprived the fluid is. The pH range is from 0 to 14, with 7.0 being neutral. Anything above 7.0 is alkaline, anything below 7.0 is considered acidic.

Human blood pH should be slightly alkaline (7.35 – 7.45). Below or above this range means symptoms and disease. If blood pH moves below 6.8 or above 7.8, cells stop functioning and the body dies. The body therefore continually strives to balance pH. When this balance is compromised many problems can occur.

An imbalanced diet high in acidic-producing foods such as animal protein, sugar, caffeine, and processed foods puts pressure on the body’s regulating systems to maintain pH neutrality. The extra buffering required can deplete the body of alkaline minerals such as sodium, potassium, magnesium, and calcium, making the person prone to chronic and degenerative disease. Minerals are borrowed from vital organs and bones to buffer (neutralize) the acid and safely remove it from the body. Because of this strain, the body can suffer severe and prolonged damage–a condition that may go undetected for years.

Health problems caused by acidosis
If you have a health problem, most likely you are suffering from acidosis. Research shows that unless the body’s pH level is slightly alkaline, the body cannot heal itself. So no matter what means you choose to take care of your health, it won’t be effective until the pH level is balanced. If your body’s pH is not balanced, for example, you cannot effectively assimilate vitamins, minerals and food supplements. Your body pH affects everything.

Acidosis will decrease the body’s ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it’s ability to repair damaged cells, decrease it’s ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness.

An acidic pH can occur from an acid-forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur. Acidosis can cause such problems as:

Cardiovascular damage.
Weight gain, obesity and diabetes.
Bladder conditions.
Kidney stones.
Immune deficiency.
Acceleration of free radical damage.
Hormonal problems.
Premature aging.
Osteoporosis and joint pain.
Aching muscles and lactic acid buildup.
Low energy and chronic fatigue. Slow digestion and elimination.
Yeast/fungal overgrowth.
Lack of energy and fatigue.
Lower body temperature.
Tendency to get infections.
Loss of drive, joy, and enthusiasm.
Depressive tendencies.
Easily stressed.
Pale complexion.
Headaches.
Inflammation of the corneas and eyelids. Loose and painful teeth.
Inflamed, sensitive gums.
Mouth and stomach ulcers.
Cracks at the corners of the lips.
Excess stomach acid.
Gastritis.
Nails are thin and split easily.
Hair looks dull, has split ends, and falls out.
Dry skin.
Skin easily irritated.
Leg cramps and spasms.

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By Robert Roy Britt, LiveScience Managing Editor

Popular culture is loaded with myths and half-truths. Most are harmless. But when doctors start believing medical myths, perhaps it’s time to worry.

In the British Medical Journal this week, researchers looked into several common misconceptions, from the belief that a person should drink eight glasses of water per day to the notion that reading in low light ruins your eyesight.

"We got fired up about this because we knew that physicians accepted these beliefs and were passing this information along to their patients," said Dr. Aaron Carroll, assistant professor of pediatrics at the Indiana University School of Medicine. "And these beliefs are frequently cited in the popular media."

And so here they are, so that you can inform your doctor:

Myth: We use only 10 percent of our brains.

Fact: Physicians and comedians alike, including Jerry Seinfeld, love to cite this one. It’s sometimes erroneously credited to Albert Einstein. But MRI scans, PET scans and other imaging studies show no dormant areas of the brain, and even viewing individual neurons or cells reveals no inactive areas, the new paper points out. Metabolic studies of how brain cells process chemicals show no nonfunctioning areas. The myth probably originated with self-improvement hucksters in the early 1900s who wanted to convince people that they had yet not reached their full potential, Carroll figures. It also doesn’t jibe with the fact that our other organs run at full tilt.

Myth: You should drink at least eight glasses of water a day.

Fact: "There is no medical evidence to suggest that you need that much water," said Dr. Rachel Vreeman, a pediatrics research fellow at the university and co-author of the journal article. Vreeman thinks this myth can be traced back to a 1945 recommendation from the Nutrition Council that a person consume the equivalent of 8 glasses (64 ounces) of fluid a day. Over the years, "fluid" turned to water. But fruits and vegetables, plus coffee and other liquids, count.

Myth: Fingernails and hair grow after death.

Fact: Most physicians queried on this one initially thought it was true. Upon further reflection, they realized it’s impossible. Here’s what happens: "As the body’s skin is drying out, soft tissue, especially skin, is retracting," Vreeman said. "The nails appear much more prominent as the skin dries out. The same is true, but less obvious, with hair. As the skin is shrinking back, the hair looks more prominent or sticks up a bit."

Myth: Shaved hair grows back faster, coarser and darker.

Fact: A 1928 clinical trial compared hair growth in shaved patches to growth in non-shaved patches. The hair which replaced the shaved hair was no darker or thicker, and did not grow in faster. More recent studies have confirmed that one. Here’s the deal: When hair first comes in after being shaved, it grows with a blunt edge on top, Carroll and Vreeman explain. Over time, the blunt edge gets worn so it may seem thicker than it actually is. Hair that’s just emerging can be darker too, because it hasn’t been bleached by the sun.

Myth: Reading in dim light ruins your eyesight.

Fact: The researchers found no evidence that reading in dim light causes permanent eye damage. It can cause eye strain and temporarily decreased acuity, which subsides after rest.

Myth: Eating turkey makes you drowsy.

Fact: Even Carroll and Vreeman believed this one until they researched it. The thing is, a chemical in turkey called tryptophan is known to cause drowsiness. But turkey doesn’t contain any more of it than does chicken or beef. This myth is fueled by the fact that turkey is often eaten with a colossal holiday meal, often accompanied by alcohol — both things that will make you sleepy.

Myth: Mobile phones are dangerous in hospitals.

Fact: There are no known cases of death related to this one. Cases of less-serious interference with hospital devices seem to be largely anecdotal, the researchers found. In one real study, mobile phones were found to interfere with 4 percent of devices, but only when the phone was within 3 feet of the device. A more recent study, this year, found no interference in 300 tests in 75 treatment rooms. To the contrary, when doctors use mobile phones, the improved communication means they make fewer mistakes.

"Whenever we talk about this work, doctors at first express disbelief that these things are not true," said Vreeman said. "But after we carefully lay out medical evidence, they are very willing to accept that these beliefs are actually false."

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