Artist: Rabih Abou-Khalil. Album: Nafas. Bitrate: 256 kbps. File size: 3.00 Mb. Duration: 01:36 min. Listen Download Rabih Abou-Khalil — Nafas. Share: Likes: 0. Album: Nafas — 1988 — Rabih Abou-Khalil. Artist: Rabih Abou-Khalil. Rabih abou khalil nafas rar. Rabih Abou-Khalil: Nafas. Rabih Abou-Khalil: Tarab. Enja ENJ-7083 2. Michael Riessler: Heloise. Wergo 8008-2. Charlie Mariano & Friends: Seventy. VeraBra records vBr 2149-2. Artist: Rabih Abou-Khalil Title: Nafas Year Of Release: 1988 Label: ECM 1359 Genre: Oriental Jazz Quality: APE (image+.cue,log,scans) Total Time: 50:15 Total Size: 206 MB WebSite: Album Preview. Rabih Abou-Khalil oud Selim Kusur nay, voice Glen Velez frame drums Setrak Sarkissian darabukka. By: Rabih Abou-Khalil (1988 / Jazz).

4 months ago Part 1 of 3: depending on who you ask, how do I build muscle? You may get a different response. Bodybuilder may say to chase the pump and powerlifters may say lift heavy. Today let look at mechanical tension: you want to generate the largest possible force through a full range of motion (ROM). In general just some good old heavy lifting based off your 1RM. Another way is to add isometric holds using more than your 1RM for a duration.

A study showed that 90% of max voluntary contraction in the muscle utilizing isometric holds. I wouldn’t use more than 90%of your 1RM in any main lift, when utilizing this principle. Look at Prilepin’s chart attached above. It is good guidance to work to finding your sweet spot for the volume needed to reach your mechanical tension to build muscle.

The training program was based on Prilepin's chart (Table 1). To bodyweight; squat from 1.47 ± 0.22 x BW to 1.60 ± 0.21 x BW (Pbench press. Prilepin’s Chart is a good tool to use for experienced lifters, yet it can give a good programmer a strategy for how to plan his session, week, and training. Take a look at your own training and see how it compares with these rep ranges. If you decide to use it, remember to start with the lower rep ranges.

Tomorrow I will post part 2, metabolic stress and different ways to add metabolic stress to your workout. 8 months ago Giveaway -έληξε: 'Σάνκια': Το βραβευμένο και πολυμεταφρασμένο μυθιστόρημα του Ρώσου συγγραφέα Ζαχάρ Πριλέπιν. Γεννημένος το 1975, έχει γράψει ήδη 17 έργα και θεωρείται ένας απο τους πιο δημοφιλείς λογοτέχνες στη χώρα του. Το 'Σάνκια' είναι η συνταρακτική ιστορία μιας ομάδας εξεγερμένων νεαρών που θέτουν ως απώτερο στόχο της ύπαρξης τους την κοινωνική ανατροπή.

Με επίκεντρο τον ομώνυμο ήρωα και με φόντο την κοινωνική αποσύνθεση της σύγχρονης Ρωσιας αποτυπώνεται η βιαιότητα του κράτους αλλά και η οργή και η απόγνωση της νέας γενιας που δε διαθέτει άλλη επιλογή πέρα απο τη σύγκρουση με το σύστημα που της στέρησε την αυθεντική ζωή. Με μια καταιγιστική και φορτισμένη αφήγηση, ο Πριλέπιν συνθέτει 'ένα πανέμορφο μυθιστόρημα ενηλικίωσης'. Αν θέλετε το 'Σανκια': 1) Follow 2) 1 Comment (τι διαβάζετε, τι θα θέλατε, ποιο είναι ως τώρα το αγαπημένο σας βιβλίο) Συμμετοχές: εως 30.4. 1 month ago - Find a more detailed answer on our FB page.

Q: Explain intensity in relation to training? Why is it important?. A: All of us engage in several types of training here at RealFITT, most commonly strength training and conditioning style training. So let’s discuss intensity in relation to strength training first.

Intensity refers to either a percentage of a one repetition maximum (1RM) or a rate of perceived effort (RPE). For example, if you have a 1RM of 100kgs in the back squat then working at 90% of your 1RM would be considered high intensity and you are likely to only be able to perform 1-4 reps safely. Alexander Sergevich Prilepin created a table, Prilepins chart in the 1970’s that is an effective guide to how many sets and repetitions can be safely performed at certain percentages of our maximal efforts (see picture).

Low intensity training would be considered 60% and below. RPE is another way to gauge intensity when strength training. For example an RPE of 10 would mean that you couldn’t possibly perform another repetition, whereas an RPE of 6 would mean that you could comfortably perform another 4 repetitions.

Ok, so onto intensity in relation to anaerobic and aerobic style training. Most commonly we refer to intensity as a percentage of your heart rate maximum (MHR) when it comes to these styles of training. To get your MHR it’s simply 220 minus your age, whilst not entirely accurate it can be used as a guide. High intensity conditioning would be considered working in the 70-85% of MHR zone throughout your session. Moderate intensity being considered 50-70% of MHR. If you’re aiming to work at a given heart rate training zone it’s a good idea to consider using the Heart Rate Reserve (HRR) formula to calculate this. Accumulating short bouts of high intensity conditioning training regularly throughout the week is a great way to increase your lung capacity and your cardiac output whilst increasing your capacity for fat loss.

In summary, intensity is an important training variable, that needs to programmed carefully. Training at a high intensity is important, but be careful not to overdo it. See you in the gym!

Prilepin’s chart gives set percentages of one’s max to be used in training. Escape from argon city. Here’s what it looks like: Prilepin’s Chart Percent Reps/sets Optimal Total range 55–65 3–6 24 18–30 70–80 3–6 18 12–24 80–90 2–4 15 10–20 90+ 1–2 4 10 Basically, the Russians would take a percentage of your contest max. Let’s say 70 percent. They assigned reps and sets to this percentage and would then have a lifter perform the classic lifts at this percentage. They looked at what happens to the speed of the bar, the lifter’s form, and the lifter’s next contest max. From this research, they decided what sets and rep schemes would work with a given percentage. For instance, if they had a lifter perform 70 percent of his contest max, they found that if the lifter did 3–6 reps per set, he would get a positive training result (i.e.