Tips for BioBuilde: Master Amino Acid Pattern (MAP) Users

Tips for Master Amino Acid Pattern (MAP) Users

The Decreasing-Resistance Technique combined with the Movement Segmentation Technique:

The purpose of this technique is to use a varying degree of weight resistance throughout each segment of the muscle group’s full range of motion (length of movement). This technique can be used for any muscle-group exercise.

1. Warm up the muscle group you are going to work out for about 15 minutes, use only 25% of the specific muscle group’s Maximum Resistance.

2. Start working out with the Maximum Resistance with a smooth, slow and controlled movement of the first 2-3 inches of the muscle’s full range of motion. Then return to the starting position. If you use the Maximum Resistance, you should be able to perform no more than two repetitions.

3. After resting 2 minutes at most, decrease the resistance by 10% and at the same time, increase the segment (length) of the movement by 2-3 inches, and perform as many repetitions as possible.

4. Repeat number 3 until you reach the full length of the movement. Continue with number 5.

5. After resting 2 minutes at most, decrease the resistance by 10% and perform as many repetitions as possible.

6. Repeat number 5 for as long as the exercise requires muscle effort.

Cherie Gruenfeld - Ironman Champion

"I had a successful day in Kona. Must have been the MAP!

Ironman training is about consistancy - being able to put together strong back-to-back workouts. Needing to take extra recovery days or backing off on a workout due to a tired body can compromise my overall plan. I start working on recovery the minute I finish a workout, and I consider MAP to be key to my Recovery Plan and a consistant Ironman training program. - Images

Articles: Key Workouts for a Successful Ironman Race Part I - Part II - Key Workouts for a Successful Ironman Race - Analyzing the Last Season to Have a Better Next Season - Setting the 2006 Calendar

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