In order to achieve optimum results in terms of muscle growth, improved joint structure health and stability in the shortest possible time, training intensity must be kept high and within the correct metabolic range. This means that failure to repeat the movement (muscle exhaustion) must be reached within 60 seconds, or the muscle cell will be forced to change its method of energy deliverance to one that bypasses the uses of oxygen (anaerobic) so that it instead produces lactic acid, which lowers muscle power output. Avoiding this change requires a special mindset: the trainee must work at a minimum of 80% of maximum power for one set only. In ordinary (concentric) dynamic strength training one is expected to complete eight to twelve repetitions before reaching failure. In X-Force training, thanks to a high inroad (the inroad of a given training system is its capacity to exhaust muscles); the trainee can expect to reach failure in five to eight repetitions. In order to ensure the involvement of all three phases of muscular action (concentric, static and eccentric) we recommend a 3-1-5 approach. That is, three seconds of concentric work followed by one second of static work, and then five seconds of eccentric work.
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This is only a guideline to help the trainee understand and appreciate the distinct phases.