10Buck Fitness - Muscle Health and Fitness Over 40 - Year Round Exercise Fitness Guide
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Muscle Health and Fitness Over 40 - Year Round Exercise Fitness Guide
Bodybuilding Secrets COMBINED - More INTENSITY and Less TIME for Maximum Muscle Fitness
Version 1.0
By 10Buck Fitness
2014 Domain Masters, LLC
Waterford, MI 48327
All rights reserved worldwide.
No part of this publication may be replicated,redistributed, or given away in any form without the prior written consent ofthe author/publisher or the terms relayed to you herein.
www.10buckfitness.com
T able of Contents
Section 1-The Methodology
Congratulations on taking the first step inregaining your free time while taking your health and fitness to a new level.
For nearly 30 years, we have compiled journal afterjournal of workout programs. We seemed to have tried them all by this point-from whole body routines to 6-day double split programs, spending more timetraining each week than most people would like to. For the last 3 years, we havereviewed each and every program, method, and technique used along with therelated workout logs used during 30 years of training, and noted those that hadreally made the REAL difference in our training results. We also interviewedthe most fit athletes in gyms from all over the area to ask them about theexercises and techniques that produced the best results for them.
We evaluated and tested nearly every program andtechnique we could get our hands on, from the bodybuilding magazines- trying tokeep up with the professional programs, to books, videos and interviews. Fromall of our research and testing- we came to learn 3 foundational lessons:
1) Just how fast you can ultimatelyburn yourself out and fall off the workout wagon.
2) That most of the routines testedwere for the few genetically gifted athletes- not for the average human ornatural bodybuilder.
3) That we are supposed to have alife that benefits from training- not the other way around, where we sacrifice ourlife spending the majority of our free time in the gym. This was no way toenjoy life, let alone having the time to enjoy the benefits of being fit.
In the following pages, you will find a compilation reps, sets, andintensity techniques that we have highlighted over 30 years of training combinedwith our research that made a REAL difference in training results, AND- in theshortest time period.
At first glance, most of you with any weightlifting experience, willrecognize many of the basic exercise movements however, we guarantee that youhave NEVER seen these exercises and techniques arranged in a time saving,results producing program like this.
Welcome, to The 10 Buck Training Methods.
P.S.- WANT A FREE T-SHIRT OR TANK TOP?-TAKE YOUR BEFORE PICTURE RIGHT NOW!Send us your testimonial with before and after photos, and if we publish themon our website- well send you a T-shirt or Tank top of your choice! Just Include your Name, Address, Professional or AthleticTitle(s), your age, your photos and quote, and of course- your shirt size!Visit our Testimonials page at http://www.10buckfitness.comfor contact details.
In general, this program is a 2- on, 1 or 2 day-off routine, meaning youwill train 2 days in a row (Mon., Tue.), and have 1 day off mid- week (Wed.), trainagain (Thu., Fri.) and have 2 days off over the weekend (Sat., Sun.) in theformat outlined in this manual.
It should be noted that if time permits in your schedule- you may wantto consider a continuous schedule of training 2 days in a row, and taking 1 dayoff, regardless of which day of the week it is. This would result in training 5days a week in total vs. 4 days per week when designating certain days of theweek for your workouts.
Either schedule will provide you with great year-round results. TheULTIMATE key to success however, will be just consistently sticking to theworkout program and allowing it to fit into your life, and not trying to fityour life into your workout schedule.
Additionally, The 10 Buck Training Method is structured in 4 different TRAININGLEVELS to address your own personal fitness goals, and how much time you candevote to training each week- maximizing your training results in the leastamount of time while still offering flexibility for your life.
One of the most motivating aspects that just keptstanding out while reviewing years and years of training journals, were all ofthe highlighted gains- whether in the number of reps increasing, or the amountof weight increasing in any specific exercise. Your first goal should always beincreasing the repetitions performed, then increase the weight being used afterreaching the target number of repetitions as outlined in our program.
One of the characteristics that seemed to stand out the most in theseprograms is that the larger and higher volume the routines were- the less thenumber of highlighted gains. This was a main indicator of overtraining, leadingto an eventual burnout in progress, and this ultimately has a direct effecton your motivation to continue with those types of programs.
Your body just cant recover fast enough from some of these types ofprograms, and getting bigger and stronger with some of the professional routineswas nearly impossible. As hard as you might try with diet, and rest- you mightfind between sleeping, eating, and spending a huge amount of timetraining-there wasnt much room for anything else in life- directly impactingyour motivation. Theres nothing like going into a workout wondering How am Igoing to get through this one today because you just didnt have the energy dueto lack of recovery from the previous workouts.
Obviously, the lack of gains (plateau) combined with the diminishingenergy levels, will make it very difficult to continue with that type of routine-which often leads to the next burnout routine. Trying to compensate withextra recovery time (taking more days off) will just add up to inconsistenttraining, inferior gains, and constantly declining energy levels.
The 10 Buck Training Method was designed to overcome the plateaus andovertraining conditions while maintaining a focus on your fitness goals. Withour programs you can expect:
- A program to get your workouts down to average lessthan 1 hour per day (even at LEVEL 4) or as little as 10-15 minutes (at LEVEL1) by increasing the intensity and limiting the overall volume of exercise,allowing sufficient muscle recovery
- A program that will keep you motivated by avoiding overtrainingand the training plateaus caused by overtraining- and by making measurablegains in either increased repetitions or poundage being used in almost everytraining session
- A program that while working all of your major musclegroups, allows you the flexibility to address lagging muscle groups (up totwice a week) that need extra focus- keeping the variety and interest levelhigh
- A program with different training levels allowingyou to take this program to your desired level of fitness and muscularity basedon your own personal fitness goals, and your personal availability to train ona consistent basis
What makes this program so unique and effective? you might ask. Howcan I get the results Im looking for, stay motivated, and make gains with aprogram that takes less than an hour, 4-5 days per week? you might be asking.
The answer lies in a special combination of Intensity-specificstructures , and Combined exercise movements , coupled with Overlappingmuscle groups . These factors are constant in all of The 10 Buck TrainingMethod versions available, and are defined below:
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