The Primordial Principle - The Essence of The Elementary Success To High Intensity Training

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The Primordial Principle - The Essence of The Elementary Success To High Intensity Training

Post  Fitness Scientist on Thu Apr 29, 2010 4:54 pm

The Primordial Principle©️

Achieving The Best of Positive and Negative Resistance
Within One Workout

By Joseph F Mullen


The Primordial Principle represents the very essence of elementary exercise, which until now, is untapped to its full potential. When harnessed, it unleashes the greatest results for Body Builders. These results are impossible to achieve with any other system. Primordial means, having existed from the beginning, in an original state. Principle is a basic oversimplification, accepted as true, and used as a foundation for a way of rational thinking.

Various forms of the Primordial Principle are unknowingly demonstrated, and included in workouts, but without any scientific reasoning. Generally, the forms we witness in various gyms are the well-meaning attempts of bodybuilders to improve physical results. The Primordial Principle, is the Godfather of maximal, high intensity exercise, bring into being superior results, in minimum time.

The method unites, on top of a principle I wrote about in Iron Man Magazine a decade ago, called Time Warp Training. I pointed out that the typical speed-of-movement used during exercise, meaning, taking two seconds to lift the weight and four seconds to lower it, is flawed. There is a better way!

Everyone recognizes that a bodybuilder’s negative strength level is crucial when lowering resistance toward the ground. Also, it is verified that negative strength is greater than the strength needed to lift the fundamental, exercise resistance.
Most experts claim negative strength is 40 per cent greater than positive strength. I believe that common statement is true in some instances, but incorrect in other dimensions.

My experience, supervising thousands of client’s, disclose that the 40 per cent supposition is incorrect. The actuality, illustrates this simple reality: that more muscles are involved in a compound joint movement, than are involved in a single joint movement. Example, A bodybuilder performing a negative squat, or leg press, which are multi-joint movements is not capable of handling the same weight as when performing a negative curl, which is a single joint motion.

During a curling movement, only the muscles connected to one joint, the elbow, are contracting. During a squat, or leg press, the muscles connected to the knee joints and the hip joints, (sometimes the lower back), are performing the movement. Common sense dictates, that the larger the group of muscles contracting, the greater the strength and endurance potential.

The principle of Negative Training is valid; however, one will need much more weight than one can lift, to perform a negative movement with the proper resistance. Typically, the resistance is 40 percent or more upwards, compared to the weight lifted in a positive muscle contraction. This is an accepted truth. This is a major problem

Body builders, in an effort to make an exercise set more intense, sometimes ask a training partner, or spotter, to:
• Help force a few more reps by helping lift the free weight for a few reps, or:
• Push down on the weight, , usually very hard, for a few reps, as it is lowered.

Both of these attempts are a step in the right direction; However, there are flaws in these procedures. Because there are no clear parameters as to “how much” help is given, no measurements of how much resistance the training partner, in effect, lifted during the Forced Reps.

On the other hand, it is impossible to know how much resistance is added, pushing downwards on the bar. It is impossible to recreate the exact effort expended, workout-to-workout or training partner-to-training partner.

Arguably, these attempts are:
• Well meaning.
• Random.
• Non methodical.
• Potentially dangerous. If too much resistance is applied too soon.
• Counter productive if given too much help lifting the resistance.
• A waste of time.

The good news is that there is a system to achieve maximum loading of muscles during the positive (lifting) and negative (lowering) parts of progressive resistance exercise. That system is The Primordial Principle.

The Primordial Principle is a concept of training that means an elemental principle. This concept returns us to the basic premise of progressive exercise: working a muscle against proper resistance, but with a new slant.
The Primordial Principle takes this concept one-step farther. It requires a four-second positive contraction but the negative rep will also require a four second movement.

It is the only method allowing a complete, high intensity muscle contraction, during the positive and negative phase. The four second positive and four second negative contraction allows a longer period for muscle tension, contraction force, and will activate many more muscle fibers.

A workout using the Primordial Principle is brutal: There is no other way to say it. It will completely exhaust your muscles, and with enough rest and proper nutrition, speed muscle development. The lactic acid build-up or "burn" is incredibly intense. Be prepared to in temporary pain. Because of its intensity, it is best to very slowly work your way into a complete Primordial workout. Do not attempt a complete workout, using this principle, until you are considered an advanced bodybuilder, and properly prepared mentally and physically.

The positive movement is difficult enough when it take four seconds, but with your training partner applying a four second negative movement added to the resistance, as your resist his or her efforts, it is awe-inspiring.
Your training partner applies resistance for every negative rep. Refer to the chapter on Hyper Workouts for the proper procedure.
You will not need a lot of weight. Use 60 to 70 percent of your typical weight. Test with that amount and then adjust it, up or down, according to your abilities.

Attempt to get seven good reps and work up to ten or more, before increasing the resistance. The ten-repetition number is a guide. This means that you start the set with no special amount of reps in mind. Setting an amount of reps in mind is the same as picking a failure point. Continue the reps to the point of complete muscle fatigue. If you performed more than 10, increase the weight for the next workout.

Then increase the resistance by a minimal amount; if you perform less than seven reps with the new increase, you are using too much resistance. The only disadvantage is a need for a training partner. The Primordial Principle requires the utmost coordination, and concentration, between you and your training partner. Both must learn to "read" the other person for the workout to produce maximum results.

Select eight compound movements for this program. Two workouts per week are the maximum you should do. Better yet, if your mind can handle it, one workout every four or five days would be enough.
It will also make great demands on your recovery ability and produce a high degree of muscular soreness about 30 hours after a workout.

Here is how a Primordial Movement is performed, using the seated, overhead press as the example: Perform the first rep and stop it in the overhead, contracted position. Your training partner starts to apply a little pressure on the weight stack, or free weight bar. The trainer should not apply much negative pressure, just enough to get the feel of the movement. About 10 percent of maximum strength.

You resist with approximately 10 percent of your maximum strength. Starting with the second rep, and for every successive rep, after you have it in the contracted position, your training partner applies a little more resistance than during the first rep. You offer him a little amount of resistance on the way down.

Continue this procedure until by the time you get to 10 reps, you are trying to stop your partner from forcing the weight to the bottom position. You will notice that you are breathing very hard. That is normal for this type of workout. That is one reason why I recommend working into this workout slowly. Eight exercises done in this manner are enough. Compound movements are best. Of course, some single joint movements like curls are valid.

Here are more hints for properly performing this workout:

The most difficult, but most important thing to master is the coordination between trainer, and trainee. If excess, negative pressure is applied too quickly, the trainee will quickly run out of strength and stamina.

The trainer should not attempt to apply full-force to the negative rep until after most below maximum effort reps are completed.
The trainer must learn to apply the pressure slowly beginning at the top of the movement and keep equal pressure throughout the movement. Both the participants will tend to increase the power in the mid-range.

The Force exerted at the beginning should remain almost to the end. I say almost, because near the very end of the movement, both people should slowly reduce the amount of applied force. This takes great coordination especially on the trainers’ part. If too much pressure is exerted by the trainer in certain stretched positions severe injury could result. Be careful!
Examples of stretched positions are when the legs are almost to the bottom in the leg extension; when the elbows are beyond straight-up in the pullover; or when the hands are against the shoulders in a triceps extension movement. The negative power of the trainer must slowly relax as the trainees body-parts move into the positions.

In exercises such as the leg extension, bench press, or overhead press, the trainee unlocks the elbows or the knees, BEFORE any negative pressure applied.

The amount of force applied by both parties is as follows:
1st rep: 10 percent
2nd rep: 20 percent
3rd rep: 30 percent
4th rep: 40 percent
5th rep 50 percent
6th rep: 60 percent
7th rep: 70 percent
Eighth rep: 80 percent
10th rep: 100 percent.

Applying too much force within the first several reps, causes the trainee to exhaust the muscles completely after a few reps and the muscle may not be properly warmed-up prompting an injury to occur. Take your time learning and practicing these procedures. When you feel comfortable with the approach, go for it. The Primordial Principle is intense and must be taken very seriously. It requires full concentration and coordination between training partners.

This is a method that allows complete muscle failure within both the lifting and lowering areas of muscle contraction. Therefore, it has the most potential, to produce maximum results in minimum time.

Use it wisely to your advantage.

Joe Mullen
Fitness Scientist










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