The Quick and the Dead: Total Training for the Advanced Minimalist

the greater the speed component in low-volume maintenance loads, the more pronounced their detraining prevention effects.

If the emergency continues and the MK reaction is allowed to run too long, another reaction, deamination, kicks in. It demolishes the “A-frames” in some AMP molecules, leaving the phosphates with nothing to attach to. This is bad news.

use the highest cadence possible without compromising the power or cutting the ROM.

Thus, programming becomes very straightforward: a set of 10 every three minutes.

The myokinase system ekes out some energy by breaking off another phosphate group from the “A-frame.”

The key is the Delta 20 Principle. It means that a minimum volume change from one training unit to the next is 20 percent. Thus, “∆ 20 %” or “Delta 20.”

ATP, being a capacitor rather than a battery, drains quickly.

Soviet and Russian AGT, while it somewhat increases the mitochondrial quantity (size and number), is not optimized for it. It excels at enhancing the mitochondrial quality—upgrading the mitochondria to handle heavier traffic and rendering the incoming acid harmless.

Scientists have concluded that its byproduct, AMP, triggers mitochondrial growth.