tedfitness Fitness

Dear Ted,

a time ago you decided to get the Kampfkraft bodybuilding & fitness eBook for free.

Because some people misunderstood the name of this eBook we renamed it to X-Adaptation.
It's the same book with a different name. 

It's now finally released and I attached it to this Email. You'll need the free Adobe Acrobat Reader to open it.
If it is not already installed on your system or if you have an older version than 4.0 you can get it at the Adobe
Website (www.adobe.com).

I want to say sorry that it took far longer than expected.
It's a while ago since I released the Original version in German language. But I had problems to find a translator
who knows something about sports and knows how to translate this kind of book.

But now it's finished and that's the most important thing at all.

In the meanwhile I got several Emails about the X-Size training course. Some people lost a part or some part didn't
get through some kind of Email filter. I tried to answer these Emails but it wasn't possible to answer each and every
Email. Currently we're developing something that will give you the chance to get any part of the course separately if
you missed some part or another. I hope this system will be up and running within one week from now.

But it's not my kind of behavior to let you "hanging in the air" - so I made a shortcut version of the X-Size course for you
which is connected to the X-Adaptation eBook to really give you a chance to try out this kind of training approach.

Here is the shortcut version:

First of all I give you a 3 week time schedule for the workout plans:

DAY 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
Training Plan 1 x x 2 1 x x x 2 x x x x 1 1 x x 2 2 x x

There are 2 important things you should remember:

1. write down every workout with the exact weights and repetitions you did

2. increase the weights with every workout (5 pounds for upper body movements - 10 pounds for lower body movements)

Explanation of the First Training Plan

The workout always starts with a so called "setup set". This set is also your warm up set. It setups your muscle fibers for maximum growth.

This "setup set" last about 120 seconds. The motion during this "setup set" is nearly static. The motion lasts 60 seconds on the positive and 60 seconds on the negative part. You must always begin with the positive part of the motion. (On pushing movements like bench presses - the positive part is always the pushing part of the motion - on pulling movements like pulldowns - the positive part is always the pulling part of the motion). Take a appropriate weight for this setup set.

I recommend 50% of your one rep maximum for the specific exercise. For example if the exercise is bench press and you are able to bench press 200 pounds one time the optimum weight for the "setup set" would be 100 pounds.

Dear Reader - don't get confused if you don't understand this the first time - later on - I will show you an example workout that will be easy to understand - so keep reading.

Immediately after the "setup set" follows a "maximum set". This time you take a weight, that you would "normally" use for 6-8 repetitions of the specific exercise.

Without a break you go over to the "minimum set". The weight for the "minimum set" is the weight for the "maximum set" minus 30%. For example if you are using 100 pounds for the "maximum set" - you use 70 pounds for the minimum set. At the end of the minimum set follows a static contraction that lasts 15 seconds.

Training Plan

Seated Cable Rows (setup set)
Pull Downs (maximum set)
Pull Downs (minimum set)
Barbell Preacher Curls (maximum set)
Barbell Preacher Curls (minimum set)

5 minutes pause

Bench Press (setup set)
Pec Deck (aka Butterflies) (maximum set)
Pec Deck (minimum set)
Pulley Pushdowns (maximum set)
Pulley Pushdowns (minimum set)

Now - I start with an example workout - read it thoroughly and you'll easily understand how it works. Ted imagine this is your workout. If you are not able to take these weights today, with X-Size you'll gain strength fast, so expect that you'll be able to move these weights really soon.

Example Workout

Seated Cable Rows (setup set)
I start with the first setup set. My one rep max is 340 lbs, so I take 170 lbs for the setup set. Slowly I start pulling the weight. That's like slow motion - it looks like I am not moving. After 60 seconds the grip pushes my belly. Now l let the weight go back the whole way to the stack. It's now 90 seconds since the set begun and my back muscles burn like hell - 30 seconds left. The set is over - it seems like I am getting a huge pump. No time to lose - I've immediately to start with the next exercise

Pull Downs (maximum set)
I take my normal training weight of 290 lbs. I start doing the reps. My lats feel like spreading apart. Seven reps is all I can do this time. Now I've to drop the weight.

Pull Downs (minimum set)
How much is 290 lbs - 30%? Man - I should have calculated before training. I will take 205 pounds. 8 reps is all what I can do. But wait - there is the static phase - I hope I will survive these 15 seconds.

Barbell Preacher Curls (maximum set)
No rest - that's almost killing me. I will take 180 lbs. Wow - my biceps look huge this time. 6 reps is all I can handle.

Barbell Preacher Curls (minimum set)
Next time I will really calculate the weight before starting the workout. Let's see - 125 pounds seems to be the right weight. 7 reps - not to bad - but the 15 seconds - okay - I will give my best.

5 minutes pause
The first pause since start. That were not even 10 minutes - but I feel like the workout lasts for hours. But my biceps and my lats look unbelievable huge.

Bench Press (setup set)
Now I feel much better. Let's start bench pressing. 360 lbs is my one rep maximum - so I will take 180 lbs. I've to start with (positive phase) pushing the weight - so I've first to lay down the barbell on my chest. The 60 seconds seem to be long. It works fine. Now the negative phase. I lower the weight in slow motion. 30 seconds to go - no that's not nice - 15 seconds - I don't know if I hold this another second. Well it worked - but no time to rest - I've to go over to the next exercise

Pec Deck (aka Butterflies) (maximum set)
I never believed my pecs can look this big. I will take 210 pounds. Wow - 9 reps - that quite good. But no time to rest - I've to drop the weight.

Pec Deck (minimum set)
150 pounds should work. My chest burns but it is a good feeling. 5 reps - more isn't possible. Oh man - I almost forget about the 15 seconds to hold.

Pulley Pushdowns (maximum set)
170 lbs - a good weight. The triceps are already pumped up. Hey - only 6 reps - I am really happy that now comes the last set.

Pulley Pushdowns (minimum set)
I will take 120 pounds. Feels really light. But wait - the 4th rep and my triceps burns like hell. Two further reps and I am finished. 15 seconds to hold the weight - That's all.

Now I am finished. I can't believe what the mirror reflects - is that really me??? I've never discovered a pump like this before.I never looked like this - and it only took me slightly over 20 minutes. It's time for a high carbohydrate drink. It feels like my muscle have already started to grow.

Explanation of the Second Training Plan

The second training plan is similar to the first training plan. You should take two days off after the first workout because your body needs the time to grow. If you would exercise to often, you would destroy all of your gains. Your body grows after the workout, not during the workout.

The construction of the second plan is the same like the first plan. There is always a setup set - followed by a maximum and a minimum set. There is no pause between the sets, expect the given pause in the middle of the workout. Sometimes it is not possible to go over to the next exercise this fast, probably there is someone else using the next machine, but try to go over as soon as possible.

This time the workout will feel more easy, because the upper body is not so much involved...

Training Plan

Leg Press (setup set)
Leg Extensions (maximum set)
Leg Extensions (minimum set)
Leg Curls (maximum set)
Leg Curls (minimum set)

5 minutes pause

Overhead Dumbbell Press (setup set)
Side Lateral Raises (maximum set)
Side Lateral Raises (minimum set)
Bent-over Lateral Raises (maximum set)
Bent-over Lateral Raises (minimum set)

Now - I start with an example workout - read it thoroughly and again - imagine this your workout. Probably you're not able to take this kind of weights today, but with X-Size you'll be very fast able to take this weights.

Example Workout

Leg Press (setup set)
I start with the first setup set. My one rep max is 810 lbs, so I will take 410 lbs for the setup set. Slowly I start pressing the weight up from the stack. After 60 seconds the positive part ends. Now l let the weight going back the whole way to the stack. After 90 seconds my tights seem to explode. 30 seconds left but I will do it. No time to lose - I've immediately to go over to the next exercise

Leg Extensions (maximum set)
I take my normal training weight of 270 lbs. I start doing the reps. Five reps is all I can do this time. Now I've to drop the weight.

Leg Extensions (minimum set)
This time I subtracted the 30% prior training. I will take 205 pounds. 8 reps is all what I can do. But wait - there is the static phase - I hope I will survive these 15 seconds - my quads seem to explode.

Leg Curls (maximum set)
No rest - that's almost killing me. I will take 220 lbs. 4 reps is all I can handle.

Leg Curls (minimum set)
155lbs I have to take. 7 reps - not to bad - but the 15 seconds - okay - I will give my best.

5 minutes pause
I love this pause. Wow - my tights look really huge.

Overhead Dumbbell Press (setup set)
105 lbs on each hand is my one rep maximum - so I will take 50 lbs. Slowly I start pressing the dumbbells up. The 60 seconds seem to be long. It works fine. Now the negative phase. I cannot do this - 120 seconds is too much. I did my best - 100 seconds - not to bad.

Side Lateral Raises (maximum set)
I will take 40 pounds at each side. 6 reps - that's all. But no time to rest - I've to drop the weight.

Side Lateral Raises (minimum set)
28 pounds is the right weight. My shoulders are burning. 5 reps - more isn't possible. Oh man - I don't like these 15 seconds to hold.

Bent-over Lateral Raises (maximum set)
60 lbs - a good weight. 7 reps is all I can handle - one further set and I am finished...

Bent-over Lateral Raises (minimum set)
I will take 42 pounds. Feels really light. 7 reps - I gave my best. 15 seconds to hold the weight - That's all...

It's like the first workout. But this time my tights look crazy and my shoulders look like bowling balls.
25 minutes - that's all?! But I'm happy to get my carb drink...

Sincerely,

Oliver Wolter

P.S. One more important thing - I will add another 21 days to this training course and will set you automatically on the mailing list for the second 21 days.

Disclaimer

The contents of this email reflect the author's views acquired through his experience in the field under discussion. The information contained herein is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. The program and information contained in this email are not meant to provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner.

The results, if any, from the exercise program will vary on an individual basis. Oliver Wolter will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.

The copy or unauthorized use of any text from this email is strictly prohibited without written consent from Oliver Wolter.

End Disclaimer

 

==================================================== A Pepper e-Print Update

J.W. Pepper Announces e-PrintSM Expansion: Lorenz, Alfred, Barnhouse, Carl Fischer, Queenwood, Kendor, Northeastern all to offer Print Music via Digital Delivery

Pepper is pleased to announce additional publishers ready to offer publications in e-Print. The addition of leading print music publishers including The Lorenz Corporation, Alfred Music Publishing, and Barnhouse Publishing means dramatic growth in the number of products that will be available via e-Print, J.W. Pepper's digital delivery service for printed music.

Music in preparation for e-Print editions include hundreds of Handbell compositions, solos and ensembles for instruments, vocal and keyboard publications and additional concert band and choral works. As a subscriber to Pepper news letters we will inform you as items you've expressed an interest in are added.
e-Print editions are available via Pepper's home page, www.jwpepper.com, or at the new e-print on-line homepage, www.e-printmusicstore.com.

e-Print is a Service Mark of J.W. Pepper & Son, Inc. for the digital delivery of printed music.


For Customer Service Or To Unsubscribe: satisfaction@jwpepper.com
Or, call toll-free at 1-800-345-6296 between 8:00-8:30 Monday-Saturday, EST.
24-Hour voice-mail ordering is also available.

Last updated  2008/09/28 08:15:09 EDTHits  287