The 5x5 Lanore Protocol

[00:06:24]   Our strength changes in 3 ways during a set of exercise:

• Every joint angle.
• From positive to negative.
• From start to finish.
• Jim goes on to explain the concept that ARX was designed around.

[00:09:51]   Carl plays a brief video of how he does a shoulder workout on the ARX Alpha and goes on to elaborate on the workout.

[00:13:57]   Jim shares his view on Carl’s 5x5 routine and talks about the adaptation triangle.

• Mechanical tension.
• Muscle damage.
• Metabolic stress.

[00:17:47]   The end result of mechanical loading by stimulating fast twitch fibre recruitment and bone density, is tendon and ligament resilience.

[00:19:00]   Jim explains how to address the issue of lower performance due to insignificant recovery. The stronger you get the more rest you need.

[00:21:41]   A discussion on strength vs hypertrophy ensues.

[00:22:55]   Jim shares his view on the “everything you’ve got” approach as opposed to the more paced approach.

[00:26:18]   Carl tells a story about knowing when to lay off.

[00:27:55]   Jim joins in on the conversation and expounds on the “seasons” or cycles of training.

[00:35:45]   A listener (who trains on the ARX) posts: "Sometimes I improve on one workout and lose strength in another. It feels so random sometimes. Jim addresses the question.

[00:38:54]   Carl shares and interesting experience and gives some sound advice – tune in!

[00:43:23]   The discussion continues on to the subject of BFR bands and EMF devices.

[00:46:41]   Jim explains myofibrillar hypertrophy vs sarcoplasmic hypertrophy.

[00:54:17]   Carl asks Jim’s advice on a new strategy he has been following during ARX workouts. Jim replies eloquently with a detailed answer.

[00:57:15]   Jim explains how to program the ARX to only do an eccentric workout.

[00:58:46]   Follow the discussion on VO2 max and the effect the ARX and various other training methods have on it.

[01:00:39]   Jim discusses new and exciting protocols on the ARX machine that are currently being experimented with.

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ARX

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