xDev Studios presents the XFT Strength Training Guide! This application will guide you on constructing an effective, efficient and intense workout.
The twelve chapters presented cover topics ranging from the principles of increasing the intensity of a workout to repetition and set theory to plateaus and overtraining. Listed below are the chapters:
CH 1: The Anaerobic Window - a simplified model of how your metabolism works to contract your muscles and a brief discussion on different muscle types.
CH 2: Levels of Strength - discusses the three "levels of strength" all muscles exhibit.
CH 3: Increasing Intensity - three techniques on how to increase the intensity of your workout.
CH 4: The Myotatic Reflex and Pre-Stretching - introduces a workout concept to get the most out of your repetitions.
CH 5: Isolation and Compound Exercises - categorizes exercises based on the number of muscles involved and their relative motions.
CH 6: The Fundamental Building Block - introduces the concept of a repetition and some different types of repetitions.
CH 7: The Secondary Building Block - introduces the concept of a set and some different types of sets.
CH 8: Structuring Your Workout - provides a few general guidelines on how to construct a workout.
CH 9: Periodization and Cycles - introduces the concept of cycling your workouts with rest periods between cycles to maximize muscle growth.
CH 10: Plateaus and Overtraining - discusses some of the consequences of overtraining and some preventive suggestions.
CH 11: Biological Rhythms - introduces the idea of natural body rhythms in relation to how your muscles function physiologically.
CH 12: Caffeine, Peppermint and the Color Red - some interesting topics to consider when implementing your working out.
Also checkout the XFT Blog at xfunctiontrainer.blogspot.com