Because your mind and body is one, the development of your Genius will usually require you to grow physically as a crucial way to continue growing spiritually and intellectually.
As a result, Involgizers tend to become expert weight-trainers, as weight-training is an excellent activity to develop your strength, focus, and confidence within days and weeks.
A form of exercise that you can use to make continuous improvements well into your 60’s and 70’s.
Significantly, IVG’s approach to weight-training puts your health before your appearance and performance, therefore, you are encouraged to carry out some form of aerobic conditioning (i.e. running, skipping, etc) 2 to 3 times a week – whilst also maintaining good nutrition such as the continuous consumption of fresh fruit and vegetables.
For this reason, we also encourage you to rotate around various other exercises or sports from sprinting, to boxing, to martial arts, and so on whilst you progress your weight-training.
Because by doing so, over time, you may develop a super-human level of
- Strength
- Endurance
- Speed
- Agility
- Aesthetics
- Focus
- Confidence
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Involgize Weight-Training Method
The IVG approach to weight-training is based on the following:
- Bodybuilding is not about individually hitting all the bits and pieces of the body to ensure complete and balanced development. It is only by applying yourself to getting stronger in the big exercises that you will then get bigger all over.
. - Fundamentally, you need to pick the biggest and best exercises that work for you, and then devote years to getting strong and stronger using your selection.
. - You must adopt this radical and abbreviated training method right from the start, rather than first wasting perhaps many years on conventional and inappropriate training instructions.
. - No single, universally effective, training routine caters for the needs and purposes of all individuals. Therefore, you need to adjust our approach to fit with your requirements, age, level of development, and lifestyle. You have to create routines that fit your uniqueness.
. - It will still be necessary for you to train hard, at times pushing yourself through considerable discomfort. However, you must never train if you do not feel carefully rested from your previous workout, and if in doubt you should train less, as some exercises will need more than ninety-six hours of rest for organised recovery, and even more time for your body to grow additional muscle.
. - You should not train flat out during every session, as this will impair your recuperation abilities, motivation, tolerance to exercise, quality of diet, and ability to increase the weight for every exercise each week.
. - To be able to lift a slightly heavier weight each week, it is essential to let your body fully recover from your training. This means that rest and sleep should be at the top of your priorities if you are to make as much progress as quickly as possible.
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Involgize Abbreviated Training Programme
- IVG training involves dedicating 5 years to making progress with the amount of weights (kilograms) that you lift using five of the biggest exercises such as those listed below:
- Squat
- Dead-lift
- Bench Press
- Seated Press
- Pull Down
- You should do both the bent legged and stiff legged dead-lift variations, though not both in the same training cycle.
. - Your weight-training life should revolve around adding a kilogram or a little more kilograms to each exercise every week or two, whilst maintaining excellent form. A little means one or two kilograms except, very early in your training cycle, where you may be able to add larger increments each week without over extending yourself. For instance, you may start-off early within a cycle with adding around 10% to each exercise. Later, you drop to adding only about 5%, and so on, as the total weight that you lift starts to get heavier and heavier.
. - Even though the majority of your training focus should be on five of the biggest exercises, you should also carry out secondary exercise after the main areas have been trained. Secondary exercises include mid-section work (i.e. sit-ups, side bends, crunches, etc), shoulder work, calf work, neck work, arm work, and finger and hand work.
. - You should do a moderate amount of stretching a few times a week, which will ensure that you maintain a certain level of flexibility. It will assist your body’s ability to recuperate or recover from strenuous exercise. However, you must not be troubled by it, but also not neglect your stretching.
. - With progressive weights being the key, you must not let yourself become too concerned on the number of reps or sets that you perform. But it is important that you stick with the rep number you choose for each exercise, changing it only from cycle to cycle if desired. Generally, 5-8 reps would be used for most exercises, but squats and secondary movements would usually have higher reps.
. - For those who do not know, ‘rep’ stands for repetition. If you hang with both arms from an overhead bar, pull yourself up, and then lower yourself back to your starting position that would be considered a rep. If you perform this same action 3 times, then that will be 3 reps, etcetera. A series of reps consist of a set. For example, if you pulled yourself up 3 times, took a rest for a minute or so and then pulled yourself up another 3 times, you would have completed 2 sets of 3 reps. Time is the difference between a rep and a set. There is no time taken for rest between reps, but always a minute or more taken for a rest between sets.
. - As a rule, generally, you should train both the dead-lift and squat, at most, once per week each, and the three other major exercises twice a week, or three times every two weeks.
. - You should do two of the five big exercises during the same workout, and the other three large exercises within another session during the week.
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12 Week Training Cycles
Although we recommend that you train for 12 weeks, then take a break, this length of time is only meant to act as a general guide.
This is because the exact length of any training cycle for weight-training should not be predetermined unless you are locked into a deadline that cannot be extended.
Instead, you should stretch each weight-training cycle out for as long as you can, adding a little weight (kilograms) to each of your core exercises every week.
And it is only when you are stuck for three or at most four weeks at the same weight and reps in most of your big exercises, that it may be time to stop (as you have reached the end of your training progression).
At the end of your cycle, relax for 7-10 days, in order to be fully rested and recovered from your previous cycle, and then start your next training period.
Next Training Period
- Spend the first 3 or 4 weeks concentrating on your form and building up your the weights from 85-90% to 95% of your previous best weight (previous training period).
. - Spend the next few weeks creeping back up to your previous best weights.
. - You will now enter the growth phase. So, spend the first few weeks moving into new kilogram territory, reducing the number of sets, and even reducing the training frequency of some of the secondary exercises (if total demand feels excessive).
. - Keep the growth phase going for as long as possible, notching up a kilogram or two a week on each of your core exercises. Keep the secondary exercises progressing too if they are not inhibiting the core movements.
. - When you are stuck for 3 or (at most) 4 weeks at the same weight and reps in most of your big exercises, stop and rest for 7 to 10 days, then start your next training cycle.
