> MAX-OT: - Most reps are 4-6 reps and heavy > HIGH CARB: - 10-20*WEIGHT food from glucose (depending on muscle mass and level of activity during the day) >MAX-OT: - Very heavy weights, practice 4-6 reps - Pressure time is from 15-25 seconds -> Mainly uses ATP-CP and Lactic Acid energy systems -> The fuel used is glycogen - -> Suitable for High Carb Glucose. ADVANTAGE: *MAX-OT > Short training session of 45-60 minutes > Use heavy weights, increase nerves and get high *HIGH-CARB > Cheap because you don't need to eat a lot of protein > Suitable for people who exercise a lot and do manual work > Muscles are always bulging and tearing DEFECT: *MAX-OT > Easily injured if practiced carelessly > Easily overtrained, causing mental fatigue, insomnia, and irritability > Therefore, you must pay attention to careful training, good nutrition, and good recovery *HIGH CARB > If you eat more than 1000g of rice, there is a risk of arsenic poisoning > Must eat 2 or more carbohydrate sources of glucose > Micronutrient deficiency if not eating a diverse diet To overcome the disadvantages: > Cardio every day to increase recovery > Flexibility training and loaded stretch > Practice one single set to failure, the remaining sets to near failure with beautiful technique GENERAL NOTES: > Must have 50 warm-up reps in the first exercise > Must have 25 reps to warm up in exercise two > 3 warm ups so you can pause at the top and bottom for 1 second > 1 hardset of full rom until failure -> click -> hold for 3 seconds -> click one last time > Rest time: 90-180s / set or until you feel confident > Practice must end 60 minutes before the first set CARDIO (EXTREMELY IMPORTANT): > Start with incline 0, speed 4, 10 minutes > Increase each day 1-2 inclines, 0.1-0.2 speed, 1-2 minutes > Up to slope 15, 30-60 minutes/session > Don't do too much in the beginning as it will exhaust your mental stamina and risk accumulating fatigue when you're not used to it. > Doing something easy every day is better than trying it for a short time and then giving up > At least 4 cardio sessions per week, including post-workout cardio. STRETCHING (EXTREMELY IMPORTANT): > Stretching helps increase Active ROM (active range of motion) > Indirectly increase muscle, prevent injury > Lower body: Choose horizontal splits / vertical splits > Upper body: Select Human Bridge Supplement should be given priority (you can use it or not): 1. Magnesium Bisglycinate 600mg per day, divided equally after exercise and before bed > Glycine root helps calm nerves and increase recovery > Helps sleep well, increases recovery 2. Creatine 3-5g anytime > Increase strength and muscle swelling 3. D3 >Increases overall health and hormones 4. Omega 3 coq10 4-6 tablets divided equally into meals > Increase cardiovascular endurance > Absorb fat-soluble vitamins 5. B vitamins and Theanine: 1-2v per day at any time > Helps relax and restore nerves