Transcript Abadjiev Training Lecture (Transcribed by Jim Hooper, donating member of Weightlifting !

!change" #irst of all $ %ould li&e to than& the Weightlifting #ederation for inviting me here' This material that $ have prepared here for you for today is the same material that $ lectured on in front of the (reece )ommittee last spring' They specifically as&ed me to present my material because one of their athletes, &atarina Tanou, %as using this method of training and has incredible results using this method' *he %as third in the %orld for +,, meter sprint, and last year she %as one of the best %hite athletes, and she has been using my methods of training' $f you pay attention to %hat $ am saying and if you thin& logically about %hat $ am saying then you %ill see that this method is applicable to almost any sports training' We %ill be concentrating on %eightlifting nonetheless' $ have been as&ing myself a -uestion, %hy such countries such as .ru-uay, /ara-uay, /eru, not to mention 0ra1il, have incredible achievements in, say, football, considering that those countries do not have stable sports methods or academic sports development' And yet, they have better results in comparison to other countries li&e (ermany or 2ussia, %hich have been studying sports as an academic for a very long time' The other -uestion that $ have been as&ing myself is %hy such universal athletes do not e!ist anymore, %hy it is so difficult to be good in different disciplines, such as only +,, meters or jumps' These athletes %ho do only one discipline they do it %ell but it is almost impossible to be good in a lot of disciplines at the same time' The same -uestion is %ith athletes %ho train +, different disciplines' They have a mediocre scale of good results' #or each sport they are not at their best at one of those sports because they try to perform good in all the +, of them %hich prevents them from being good at only one sport' The fourth -uestion that $ have been as&ing myself is %hy, %hen observing animals, for instance, they don3t have micro and macro cycles' They don3t have leisure periods' They are all the time active' They don3t have performance of 4,5 or 6,5' They only have performance achievements of +,,5 all of the time' The %ay that animals prey, %hatever they do, they do it their best and they do it at +,,5' This is the %ay they survive' And tonight $ %ill try to ans%er all those -uestions in my lecture' 72eferring to a graphic illustration displayed on an overhead projector'8

/lease forgive me for the simpleness of these e!amples, but everytime $ tal& %ith opponents %ho do not share my point of vie%, $ have found that this is a simple method of e!plaining the %ay $ thin& and the %ay muscles %or& and this is a simple %ay to present it graphically although it is not an academic %ay' As you can see this is a train %ith coaches %hich is performing a certain function' We can compare this to a group of muscles or to a muscle fiber %hich also performs some &ind of duty' $t also has dynamic function' Literally there is a difference bet%een a living organism and this machinery, and $ %ill try to tal& about that'

7/ointing to the diagram'8 The smo&e indicates that this is a functioning machinery' Those are the same engines belo%, but they are not functioning' When this machinery is at %or&, it is using up its resources, energetic as %ell as plastic' When the resources are emptied out, then there is a signal sent to the central control unit' 9n its behalf, it contacts those depots %hich have the energy that the machine needs in order to continue %or&ing' And those depots present the necessary energy bac& into the machinery, they feed it bac&' The little ones are not active right no% because they do not send a message that their resources need to be refilled and that is %hy they are not functioning at the moment' 7He changes to a second graphic diagrams'8 This is the reverse situation' As you can see those t%o smaller engines are %or&ing at the moment' $t is because they have sent a signal of the need for the depots need to be refilled, and so naturally the central control unit %ould send %ater or %hatever energy is needed bac& into them in order for them to function' This is the precise %ay that a human body %ould function or human muscles or any living organism3s muscle function' That %hen there is a lac& of energy, there is a signal sent to the brain %hich, on its behalf %ould provide them %ith nitrogen and %hatever else is needed for them to function (energies" through the blood circulation system' .p to here the mechanism of the %ay they %or& is absolutely identical' 0ut the difference bet%een the living organism and the machinery sho%n here is as follo%s' 7He points to a different portion of the second diagram'8 :o% %e have s%itched on the little trains' This is a la% in organics that the function builds the organ, or, the muscle' And %hen they function, they form ne% structures' 9n the e!amples sho%n, they are gro%ing' #irst of all ;; this is the coal storage, if %e are tal&ing about the train ;; so it %ill e!tend its si1e 7indicating8' 7He changes to a third graphic illustration'8 As they enlarge their si1e, the number of ' ' ' 7Abadjiev leaves the projection screen and dra%s a circular figure on butcher paper'8 This is a human cell and in the cytoplasm there are s%imming those organelles %hich have this shape and form' This is basically ho% the energy received into a cell is deformated 7sic8 so the cell can use the energy provided' That is %hy they are called energy stations of the human cell' This is %here energy is formed, and in the appropriate measure, then it goes into becoming energy that the human organism needs to perform' 7He returns to the third diagram sho%n on the projection screen (i'e', the train diagrams"'8 This means that the number of those mitochondria is bigger so that the si1e of the %hole cell %ill change and become bigger also' Which practically means that the more energy it receives, the more it gro%s, and the stronger the po%er of the engine %ill be'

Also, as %ell as the change of the cells and everything gro%s 7transl'8, the contacts bet%een, in the organism, they change also, and they become faster and stronger' The -uantity of blood cells is also gro%ing, so there %ill be more blood provided, and they supply more o!ygen' *o those structures are ma&ing the muscular system stronger and bigger' 0ut %e are tal&ing no% only about living organisms, and this is the difference bet%een this machinery and the human organism' 7Abajiev changes to a fourth diagram (also apparently illustrating the train analogy"'8 As you can see, %hen the upper engine is not %or&ing, it reverses its si1e, the si1e is no% a reverse process of %hat %e %ere tal&ing about just no%, that it gro%s smaller if it is not activated and does not function' The minute it stops functioning, there activated a catabolic reaction, %hich means that the muscle %ould gro% smaller' $t %ill change its si1e' $f you %ere developing muscle fiber ' ' ' 7He pauses, returns to the butcher paper, and dra%s three illustrations of basic muscle fiber;arrangement types< smooth, parallel, and ====='8 And those are the different shapes of muscles' We have one muscle that could be one after another one, %hen they3re parallel, ' ' ' this is the different types of muscles' They all have a particular function, they all react to different things' #or instance, %hen %e have slo%er, but heavier e!ercise, then those muscles 7pointing to ==== fiber arrangement8 are the ones that are doing the %or&' The ones that need speed and heaviness at the same time, then those parallel muscles are activated, because po%er or strength of the muscles depend on different things, different parameters' 7He dra%s a separate diagram and dra%s an elongated elliptical shape on the paper'8 The part of the muscle %hich is contracting is called sarcomera' The longer it is, the faster it reacts, the faster it contracts' The shorter it is, it could provide enormous strength, but for a longer period of time' And there are muscle groups that can %or& %ithout o!ygen provided, anaerobically' And there are those muscles %ho %or& aerobically, %ith o!ygen' #or instance, %hen %e have a sprinter or cross runner, this is the muscle %hich is activated 7he points to his hip fle!or> upper outer thigh area8' This is used for running and sprinting and longer running periods' 7Translator< ?)orrecting, not @sprinting3 before'A8 7Abadjiev points to his -uads'8 Those t%o muscles %hich are located on both sides of the &nee, they ta&e part %hen sprinting is necessary, also called out of phase muscles' They turn food into energy %ithout using o!ygen' When %e are tal&ing about longer distances, then the energy is formed using o!ygen' *o that the ones that are used for longer running distance, they have a bigger number of mitochondria' This is %here the cycle of Brebs ta&es place and over +,C,, &ilojoules of energy are formed'

And %hen %e are tal&ing about anaerobic %or&ing of the muscles, then %e are tal&ing about D,5 less production of those mitchondria from the same amount of energy' *o in the longer period, %hen %e loo& at different training muscles, there are different muscles that are used for different groups and they are the ones %ho change their si1e accordingly to the training system' 7Abadjiev returns to the train diagram on the projection screen'8

That is %hy %hen %e change, %hen %e are not lifting %eights, %hen %e are doing something else ' ' ' if %e say that on the upper picture the engine is the one that is used to lift %eights, if %e do something else not lifting %eights %e are using other muscle groups, in another e!ercise not %eightlifting, those are the muscles that are being contracted' *o naturally those ones on the lo%er picture, they start changing their si1e, or there is a gro%ing process' And there is a theory of priority in the energy supply of the human body, so naturally those, not the one on the upper picture, but those t%o %ill have the priority of getting energy and stimulation' *o %e have used this system %hen %eightlifters have done other e!ercises, not only %eightlifting' #or instance, $ sa% here that some of your trainers do jumps %ith %eights' Which means that immediately the energy supplies for those muscles %ill be activated, the ones that are necessary for a jump to be performed, %hich means that there %ill be energy ta&en from the basic muscles needed in %eightlifting' And it is not only the matter of the muscle itself gro%ing, but it is the connections and the blood vessels %hich supply it %ith needed energy, they change their form and shape too' *o then, if %e go bac& to doing the same e!ercise, %hich is sho%n on the upper picture, then it %ouldn3t be as easy for it to get energy anymore' And those are physiologically proven right, that the mechanism %or&s precisely this %ay' 2espectable biologists and physiologists have proven that this is right' As it is proved also that %hen %e have, %hen there is ne% proteins and the muscles are gro%ing and protein is developed 7pointing to the lo%er part of the diagram, depicting muscles trained on non;%eightlifting e!ercises8 and %hat have you then it is at the same moment that the muscles on the upper picture 7those used for %eightlifting8 begin shrin&ing' *o if %e concentrate our energy onto other e!ercises, then it means that the creative process of the muscle needed in %eightlifting %ill be stopped, %hich means that in a longer period of time it %ill not be as easy to develop into its original shape anymore, or si1e' And after%ard if %e %ere to use those smaller muscle groups for %eightlifting, it means that it %ill not be easy for those organs to be adapted in order to perform in the %ay a %eightlifter %ould %ant it to' They too need o!ygen' *omebody has to supply the o!ygen' *o naturally ma&ing their demand for o!ygen, they are sending a signal to the central control unit, and then it goes into the cardiovascular system, and so it is activated, and it starts supplying energy bac& into the muscles' We start breathing more fre-uently' The %hole breathing process is activated' This means that %ith the ne% situation, if %e ta&e for instance that the triangle is the lungs 7indicating on diagram8, ne% creative processes %ould start developing in the lungs, and also the muscle controlling the lung function' And naturally in the lungs, the number of alveoles, they become bigger, they increase their si1e, in order to supply the o!ygen into those ne% muscles, they have changed their si1e as %ell' *o does the heart, the heartbeat is activated also' $t also changes its structures in order to change its capacity' With the other, for instance on a human leg, the muscles %ill not change their number, but it is proven in the heart for instance that there could be muscle structure changes that produce ne% muscle, and their si1e and shape also is changed' Which means that %ith a single heartbeat, the amount of blood thrust out of the heart is bigger' Which %ill result in more blood going up to the muscles' They %ill ma&e the creative and the energetic levels higher' All those performing muscles %hich ta&e part in the performance or function, they all need to adapt to the ne% situation, they

change their si1e, their density of %or&ing, %hich is a chain of changes in the human organism'

*o this is our aim %hen %e are training athletes, that %e %ould build up all those organs and muscles needed for a certain performance, not only the muscles, but the %hole cardiovascular and other systems that support the %or&ing of the muscles in order for a better performance' The adaptive process ho%ever, does not only include all the lungs and the heart and the other organs that $ mentioned' The first adaptive period of the organism is an emergency one, %hich activates the hormone use in the blood and the organism' The first ones to be activated are adrenaline and noradrenaline' 7He -uotes from a published paper'8 $t is said in this %or& for instance that the adrenaline can be lifted as much as to +,,,, ng>ml from ,'C' $t is almost +,,,, times higher than its normal amount' This %hole adaptive mechanism plays a huge role in the functioning of the organism' $t is not only in sports, but that it is ho% our organism adapts to any number of changes, for instance, the cold %hen %e go outside' And it is cold and there is a rush of adrenaline and naturally your cardiovascular system starts to %or& faster in order for your heart to produce enough blood to get you %arm' 7Abadjiev returns to the easel and dra%s another circular diagram'8 Adrenaline also activates this anabolic machinery called 7unintelligible8' This is the membrane of the cell' $t is formed by four molecules, and %e %ill be interested in only t%o of them' This is ho% the adrenaline divides this 7part of the cell8' 9ne of them mobili1es the calcium inside the cell' *o calcium is needed in order for those t%o to be united, and as the disappearance of those little bridges that %e see here 7occurs, there is8 the contraction of the muscleE as they are pulled apart, the muscle contracts' The other one is activated and is connected %ith proteins and it starts building up ne% protein in the core of the cell' Later on $ %ill be tal&ing about the anabolic effect' *o the adrenaline and the noradrenaline have a huge function in the adaptive period' The other hormones as %ell' All other hormones have their different functions, but $ %ill not be stopping on them' *o naturally everything is controlled by the brain, the adaptation and the gro%th of the muscles' And they are also determined huge changes in the &idneys, they gro% bigger in si1e, and their production is also changed' Another very important thing is ho% the body learns to economi1e %ith less hormones and it lessens its demands, it becomes more sensitive' Those ne% muscle cells that are produced, they become more economical in their demands' And it has been proven that those ne% muscles, they need less blood supply' *o it means that they can better perform because of their ne% economical %ay of functioning'

All those processes begin %ith a stress reaction, e!ercise being a stress' 72eferring bac& to the train;car diagram'8 $f there %ould be another coach after the engine of the train, then it %ould mean a ne% adaptation, and it is the same as %ith %eightlifting %hen %e add some more %eight to the bar' All those functioning systems are in a stressed condition, they have the so;called stress reaction, and it activates all those mechanisms of all those systems' Their functioning gro%s, and so the structural changes begin, and ne% structural shapes and si1es can be formed'

*o in the first stage that $ mentioned before, the emergency stage, some times the production of adrenaline is %ay too high for the use of those systems' When there is a bigger strain on the muscle there is a catabolic effect' As %e can see here 7referring to diagram8 this is the si1e of a normally functioning cell, this is the cell after it has been adapted already to the ne% conditions, it becomes bigger, and this is the si1e of the cell after adding to its functions' *o here %e have already added those e!tra coaches to the train' $t is bigger than in the beginning but it is smaller here %hen its in its e!treme situation, the emergency state that %e %ere tal&ing about' *ome athletes cannot overcome this stage of the e!tra strain on the muscular system and they cannot have the process, cannot obtain the ma!imum of the process, they cannot have this adaptation in their muscles' $n order to avoid injuries and complications, %e have to avoid the state of hyperfunctioning of muscles and cells' The organism itself can form a stress limiting system' This system allo%s the organ at certain stress levels, it measures the amount of stress it thin&s that a human muscle or cell can ta&e and it limits it to a certain level' The organism has this level of the stress that it can ta&e to avoid injuries or discomfort' This amino acid, %hich has one of those functions, to limit performance' 9ther such limiters are beta endorphins and en&epholytes, they have tran-uili1ing effects' The brain cells also have their %ay of avoiding injuries by limiting stress' There are also other ones but $ %ill not be tal&ing about them' 72eferring bac& to train;car diagrams'8 *o, %hen %e have already built the upper system, and %e have developed those three systems 7indicating lo%er part of diagram8 , %hen %e have built the system of the hormonal balance, and %hen they all function together economically, and also the stress limiting system, after all those systems have been adapted %ell and function %ell %ith one another then this muscle %hich is most used, for instance in %eightlifting, it %ill be dominant' And together %ith the stress limiting system, only then %e can tal& about full adaptation, %hen all those systems function together, e-ually supporting each other, then %e have structural e!tremely %ell;functioning system' This is %hy in our training program %e have only four e!ercises that %e perform' Which means that %e are not using ne% material, %e are not using energy or plastics in order to build ne% functioning systems' We do not force them to go into catabolic reaction' And this is the %ay that %e ma&e sure that the muscles adapt faster and better' And %hen $ say adaptation $ do not mean adaptation of only adaptation of one single muscle but the %hole system that functions together, all those that $ have been tal&ing about, the heart, the lungs, the central control unit, and all the others' There is also another fact %hich %ill prove the %ell;functioning of our theory' This is the cross;adaptation' This is %ell as can be proven from the theory of relativity that %hen you try to have many organs and one its o%n turn dominates the others they cannot be just as %ell functioning, all of them' We have to concentrate on building up a system %hich has only one primary and dominating organ, and then it could function and %e can gro%' This is the cross;adaptation that $ mentioned earlier, for instance, adapting yourself to the cold or adapting to high;strength training periods' $n their adaptation there are some structures that are ali&e and some %hich are different' #or instance, %e %on3t be concentrating on the blood circulation because %e are not training outside, %e don3t need to heat the body already' 0ut naturally people %ho, for instance, cross country s&iing, %hich e!ercise outside, they %ill need the adaptation of muscles as %ell as the adaptation of %arming the body' $t goes %ithout saying that as they develop their muscles, the percentage of fat %ill be different, because they %ill need the fat to &eep them %arm' This is %hy for instance %e %hich have not developed those &ind of s&ills, it %ill be different for us to go outside, %e %ill be less prepared than a person %ho has already developed himself to surviving in the cold'

This is %hy trainers from our circle that have done %eightlifting and they have achieved some &ind of high achievement in %eightlifting, they cannot go and adapt themselves to other circumstances such as being out in the cold' That is %hy %e have to concentrate on &eeping ourselves healthy before competition' Athletes %ho are in e!cellent form and shape, the number of their ' ' ' lymphocytes %hich means that the immune system is lo%er ' ' ' %hen %e concentrate on building up muscles and building up those particular systems, naturally strength has been ta&en from our other s&ills' 7Translator %as losing him in the prior sentences'8 7$ndicating on his systems diagram'8 The T;lymphocytes that $ %as just tal&ing about, they are the ones responsible for &eeping those the connections bet%een different muscles and organs, they have the ability to carry energy and then dissolve and give it into a different muscle or muscle group' *o this is %hat $ meant %hen $ said the immune system is lo%ered' $t means that %ith the lo%ering of the number of those T;lymphocytes that the immune system fails to perform at its normal rate' *o you have to be e!tremely careful before competitions or %hen they achieve this hyper state of condition' 72eferring to a ne% diagram'8 This e!ample that $ %ill be tal&ing about %ill come to sho% again %hy it is very important to use only one set of e!ercise modes' 0ut no% %e %ill not only be tal&ing about %hat &ind of e!ercise to do but %e are going to be tal&ing about the amount of strength that is used during an e!ercise' Heiden 7spF8, a very re&no%ned physiologist claims that this is the density %hich goes through the neurons into the muscles, stimulating the muscle' When %e are lifting +,, &ilos, through the neurons there is a set of impulses sent, and this is the density of the impulses' 7$ndicating on a diagram that appears to compare graphically ?signal densityA data and protein structures associated %ith a +,, versus a ++, &ilo lift'8 And if he is doing the %eight sho%n on the upper picture, presuming this is his record %eight, that he %ould be doing in a competition, then the impulse density is much bigger' This density 7associated %ith the heavier lift8 activates this one particular part of the G:A chain 7indicating8' Those genes have particular storage of information' And accordingly %ith this specific part of the G:A %here the information is stored there is certain proteins produced %hich have this shape' And %hen %e have the density sho%n on the upper picture 7heavier8, then there is another information %hich is used from the G:A chain, and then there is produced this &ind of protein 7indicating8 %hich has another set of characteristics' And Heiden claims that only this set of proteins %ould be activated only at this density, %hich means that only by lifting +,, &ilos %ill you be activating %hat you have been building, those proteins' Guring a competition, the density is li&e sho%n on the upper picture, and those %ill be the proteins activated in a state of competition or higher performance and those 7indicating the proteins associated %ith the lighter, lo%er lift and signal density lo%er on the diagram8 %ill be passive, they %ill not be activated, because of the density' *o, %hen %e are lifting %eights %hich are not the ma!imum amount %e could lift, and this lift is being performed in aerobic conditions, %hen there is a supply of o!ygen, %e %ill not be activating the density and the real performance of the muscle, it %ill not be ta&en to its e!tent' While lifting those higher %eights, there %ill be a chance of producing more anaerobic energy 7indicating the higher lift portion of the diagram8' That is %hy it is important that %e lift our ma!imum, in order to produce those &inds of proteins and those &inds of structures that %e %ill be using in a competition, for instance' We don3t %ant to spend our energy building structures that %ill not be used under e!treme situations'

This comes to sho% %hy our training method is that %e are lifting our almost ma!imum during training' 0efore %e %ere tal&ing about lifting many tons a day of %eight' About the middle of the 6,3s, %e %ere lifting up to D, tons a day' 0ut %e %ere not producing any effect' The speed at %hich %e %ere training %as different, it %as higher' 0ut those %ere little %eights, not the ma!imum of an athlete' This is %hy our athletes no% lift up to H tons a day, but they are performing in this 1one 7indicating8 in the ma!imum 1one, of ma!imum achievement' *o %e are building this particular protein structure that %e %ill be using under e!treme circumstances as competitions are, for instance' $t has been proven that the heart is one of the better protein productive organs' And the lung muscles, in their intensity of producing protein' And then all the other muscles %hich are on the hands and legs' All the scientists thin& that this is due to the sum of the e!ercise %hich is performed' The sum of performance of a certain muscle, the heart being a muscle also, for instance, the heart is performing for IH hours, that is %hy it is one of the better protein producing muscles' The lung muscles they also %or& for IH hours, but at a lo%er tempo' $t also has a very dense function, but less than the heart, because it %or&s slo%er' And then all the rest of the muscles, but then naturally because they perform only in certain periods of time, they are not active IH hours per day, that is %hy they produce less protein' :aturally they have less function' *o naturally the higher production of protein ma&es the building, of those adaptive systems that %e have been tal&ing about, faster' *o naturally %e %ere loo&ing for a %ay to e!pand those muscles %hich are used in %eightlifting, leaning on those functions of the organism' We are lifting bigger %eights, but slo%er, and %e ma&e less attempts' 0ut in order to develop those particular proteins, %e %ere forced to do more %or& in order to ma&e those particular muscle groups %or& and perform' Jou cannot be lifting big %eights densely in the duration of one training' That3s %hy %e have divided the training session into different parts' And so %e have first snatches, then pulls 7note< this is almost certainly a mistranslation, and should be ?clean K jer&sA8, then snatches again, so %e have t%ice snatches, and then s-uats after%ard' 0ut in the afternoons %e change the order so those muscles are overall e-ually pressured' *o %hat %e are doing %e have the ma!imum %eights %ith lo%er tempo and lesser attempts' This is ho% %e achieve this effect of building up precisely those muscles that are needed in %eightlifting' :o% $ %ant to sho% you a system %hich triggers a natural metabolic reaction' And this %ill be on the e!ample of lifting %eights' This system is called the ties bet%een the functional and the genetic apparatus' And %hat is the structure of those ties' 7$ndicating on a diagram of gene structure'8 All medical %or&ers &no% about the genetic repressor, %hich is the one that limits the function of G:A' #or this scientific achievement they have received a :obel pri1e' This is the G:A chain' This is the genetic regulator' This is the promoter, the upgrader, and those are the structure genes' This is the genetic repressor %hich has entered the G:A chain' And it has stopped its function' *o this part is non;functional, not the least' This is a deformed genetic repressor' $t cannot enter this G:A' *o this G:A operator is free to %or&, and by %or& meaning producing proteins' *o as the cell functions, it changes its structure' Those structures restructure, or metaboli1e, %hat neurons told them' *o the more the function, the more those restructuring metaboli1ers achieve' *o these metaboli1ers enter the structure of the gene repressor, and it has deformed it' And this being an en1yme it enters the structure and it becomes active' They can enter straight into the genetic repressor if it has the right shape or the right characteristics, but they can also enter from other places' *o this means that it has entered the repressing gene, %hich has deformed the repressing gene, so that it cannot enter the G:A chain, %hich means that the G:A chain is performing normally and it is

producing protein %hich is also &no%n as an anabolic reaction'

Lifting %eights %e are achieving the contraction of a certain muscle %hich gro%s and %hich is needed for the %eights to be lifted and %e are changing its structure' *o during training if %e are using ma!imum amount of %eight and only a fe% attempts to lift that %eight, that means that %e are activating this %hole system, %hich %ill achieve the gro%th of that muscle and its ma!imum performance' *o by stimulating %ith adrenaline those molecules, they bring more calcium into the cell' 0y doing that, they are ma&ing the genetic repressor dysfunctional, %hich means it cannot enter the G:A chain, and so it means that it can perform up to its ma!imum' 0ut this is because of the adrenaline %hich is made during training sessions' Adrenaline is released only %hen %e are doing the ma!imum amount of %eight' $n order to achieve this higher level of adrenaline release, %e used to do Londay, Wednesday and #riday, training sessions in front of an audience, %hich resembled the situation of a real competition, %hen you have the lights, the audience, the cro%d, the judges, and the emotional factor also plays a very important role, it stimulates the release of adrenaline' *o you performed up to your ma!imum three times a %ee&, almost in competition circumstances, %hich releases the adrenaline needed, %hich ma&es this %hole mechanism function, %hich enables a certain muscle group to gro% and perform better' This is the %ay a different medicine, %hich releases, %hich ma&es more adrenaline to be released, they %or& e!actly on this principle' Limbuterol 7spF8 being one of this &ind of medicine, %hich is no% on the list of no;no substances' :o% %e %ill be tal&ing about the amount of training' #or instance, in bodybuilding, bodybuilders do not lift their ma!imum, but they lift a certain amount of %eight many times' Lehrson 7spF8 says that a cell has a particular amount of %hat it needs in order to function and it can self; energi1e itself' 7Gra%ing diagram of muscle structure8 This is the main fiber' $t has those contractive proteins' Those other fibers are acting as &ind of supporting the main fiber' Those fibroblasts do not have the contracting proteins %hich the main fiber has' 0asically %hat they are doing is acting as donors and supporters of the main fiber' $n order to be able to support the main fiber during dense e!ercises, they enlarge their si1e' This is called 7unintelligible8' This is the process %hen they are changing their structure' 0ut if there are too many attempts, there is a process called hyperplasia' Those supporting fibers start to divide, and their -uantity gro%s bigger' And they also start %or&ing on supporting the main fiber, but they do not have those contracting proteins' *o the main fiber can function and perform longer, because of the supporting fibers, but on its o%n, its strength does not gro%' 0ut the muscle itself gro%s bigger' This, %e are tal&ing about bodybuilding' *o basically before, %hen you used to do this training %ith many repetitions, our %eightlifters loo&ed completely different, they had much bigger muscles' 0ut Ja&oblev 7spF8 says that this actually prevents the main fiber from functioning correctly' $t does not give it strength, even though it loo&s bigger' $f %e go bac& in time and loo& at the techni-ue that our %eightlifters used to use, it is very incorrect and difficult to perform %ith it' 9n the scale, body%eight is gro%ing and they go into another category because their body%eight is gro%ing, but strength itself does not gro% bigger' There have been many tests made %ith lifts and the repetition, and it sho%s that the classical e!ercises are much more productive, even in the psychological aspect' :ot only that there are different muscle groups achieving the same movement, and even the movement itself is different, and the speed of the performance is altered and changed'

:ot only the strength of the muscle is important but also the coordination in bet%een the muscle groups is very important in order to perform' And even this is an obstacle %hen you are doing not only the classical e!ercises, because you ruin this coordination, and you cannot perform the classical e!ercises anymore %hen in a competition for instance' *o %hen %e are doing only pulls, then the symbiotic structure of the muscles is different, and even the muscles have memory, so then they cannot as %ell perform %hen %e are doing the clean and jer&' The better the coordination, the better the economical %or&ing of the organism, and the better function of the muscles' This is %hy %e are not doing those half pulls anymore, and nobody, none of our athletes have lo%ered their achievements' Muite the opposite, they have achieved even better' And no% %e %ill be tal&ing just a fe% %ords about the medicine %hich induce this protein production' There are stronger, medium, and less strong medicines %hich do it' The stronger ones are forbidden' *ome of the middle ones are not yet forbidden, but are soon to be' And all of the lo%er ones are naturally free to use' $f you achieve all those systems3 activation that %e have tal&ed about, but you do not ta&e certain medicines %hich %ill increase the protein production, naturally those %ho use those stronger drugs, they have a better performance chance than you' 7(arbled fe% %ords8 ' ' ' %ill only be 0ulgarian athletes %ho have lifted almost five times their %eight in %orld championships' $ have had this idea of gathering all sorts of athletes in one sports hall for instance, and having them perform %ithout any &ind of stimulants and %ith this system of training' There is not a doubt in my mind that the difference in methods %ould clearly be sho%n as a better one in comparison to others' :aturally you are a%are that there are systems of avoiding doping tests or not completely %or&ing %ithin the rules of it' That is %hy there is a lot of dishonesty in sports no%adays' And $ %ill end my lecture %ith this sentiment' The #innish coach has been to 0ulgaria and you have seen the %ay that %e e!ercise, and %ith this lecture to complete it $ thin& that you %ill clearly see that this is a good and proven to %or& system' $ no% ta&e the opportunity to invite all of the other sportsmen' Jou are %elcome in 0ulgaria to get to &no% our system and ho% %e %or& and train' 0y using this theoretical &no%ledge and the things that $ can sho% you in practice, $ assure you that %ill better your results' #or instance, the #innish had an 9lympic champion, since +ND4, the *%edish too also have very strong competitors' When our %eightlifting %as not consistent in 0ulgaria, the /olish %ere absolutely great' $ have a joint recommendation to all the *candinavian games that you %ill achieve 9lympic medals'

Muestion and Ans%er *ession (paraphrased" 0efore Abadjiev became head coach in +NDN there %ere more than +N %ays of lifting %eights, including jumps, running' ventually, almost all of those e!ercises dropped a%ay from the %eightlifting program' They used to do camps at altitude in %inter, and do a lot of s&iing to build the heart and lungs' As a result, he started scientifically e!ploring %hy adaptation %or&s the %ay it does and %hy the primary muscle groups should be supported' Weightlifters %ho %ere the most physically developed, %ho had the most achievement, he had them carry a piano up to his apartment on the fifth floor, and they could not ma&e it past the second floor' Little gypsy boys %ho %ere not very developed carried it all the %ay to the fifth floor, and that %as very embarrassing' The e!ercises dropped first to 4, and in Oittoria in *pain, %e had D gold medals, %hich %ere t%o more than the 2ussians had' And then in +N4D, %e started doing only C e!ercises, and then %e had seven golds, and the 2ussians had t%o' And in events the ne!t year %e had seven again and the 2ussians had t%o' This sho%s clearly that by limiting the e!ercises %e got better results' Jou could be doing those four e!ercises and still not achieving anything because it depends on your lifting the ma!imum %eight you could lift' $n many situations, you don3t &no% %hat your ma!imum %eight is, $ mean you thin& that something is your ma!imum %eight is and it isn3t, because the athlete can be %rong about his ma!imum achieving state' We can use pulse rate to discover the ma!imum %eight' $f the athlete has a pulse of less than +4,, it means that he can do more'