ARX Sets

The entire point of the ARX machine, when being used as designed, is to take the client’s muscle to “temporary muscle failure.” Since the machines constantly lowers the weight as the client tires and doesn’t push as hard, the client could do a set of 1000 repetitions, but it would be a waste of time.

To get the most out of the session, 1.5 minutes is a good start for each exercise. If a client wants more, they can go to 2 minutes but that is about it. Push the client to go all out. Two minutes is about the average amount of sugar the person will have stored in their strongest muscle fibers. These are the fibers we are trying to work. The reason the graph goes down is that some muscle cells are partially depleted of sugar energy on the first rep, and then more are depleted on the second. And so on.

To get the most exercises in one session, use 1.5 minutes for each one. If a client really wants to develop a certain muscle, go to 2 minutes.

When the “wave” on the computer screen flattens out (no longer going lower) the person has fully, or, nearly fully, depleted their stored sugar in these strongest muscle fibers. That’s when they have received the most benefit in terms of increasing muscle strength.

The following is the KEY to getting the most out of these sets: By depleting these cells of stored sugar (glucose) the brain perceives this as an “emergency” and will refill these fibers with sugar. It will also make them stronger, or bigger, or both so that next time an “emergency” comes, those muscles are more prepared to handle it.

Some clients might notice that they are getting stronger but not bigger. Nature designed our bodies to NOT get huge because food was in short supply in “caveman days.” But you can get stronger and stronger by going “all out” and the graph will show it when they get “green boxes” and their current graph is above the last graph.

Protein

Another limiting factor is protein. Most people DO NOT get enough. Many health organizations recommend .8 grams per kilo (2.2 pounds) of body weight. But people can easily handle 1 gram per pound (2.2grams per kilo) with no negative effects. Unless they have a rare kind of disease, which if they have, they will likely know. All customers should be encouraged to eat extra protein up to a gram per pound of body weight. I know from experience though, that if they try to do that by eating meat, fish and eggs, not only is it a LOT of food but it will contain a lot of unnecessary fat. Whey or egg protein powders are an easy way to supplement. If they choose a vegan protein powder, they should be sure it contains all the essential amino acids. Many vegan powders don’t. Plus, vegan proteins are often highly processed. Whey and egg protein powders are not processed as much. 40 grams twice a day plus what’s in their food should get them close to what their body requires to increase strength.

Aerobic means “with oxygen.”

Aerobic muscle fibers are the weakest ones, but they are replenished with sugar constantly and can go on indefinitely if the person has the will. These aerobic fibers are not the only ones we want to work. Aerobic fibers don’t store extra sugar so they don’t get big, and they just are not strong. They are for endurance. The type of fibers that ARE VERY STRONG AND CAN GET STRONGER AND BIGGER are the ones that burn sugar without oxygen. If a person pushes HARD from the beginning, the aerobic fibers are constantly being stressed and stay in play. But by pushing HARD the strong fibers that do not use oxygen to burn their stored sugar are brought into play as well. These will get stronger, and science has shown that strength is a key indicator of a long life WITH health.

Most people rarely tap into these strongest muscle fibers during ordinary weightlifting or other exercise, but because ARX gives you the exact maximum weight you can handle, second by second, these stronger fibers are engaged from the first rep and will work until they are depleted of sugar. Then only the aerobic fibers are still working to push or pull the machine. That is why the wave on the graph flattens out.

If the client does go “all out” from the beginning, the “wave” of repetitions will trend down on most graphs. It is not 100% of the time, but most of the time it will happen this way.

All ARX sets are to begin at 1.5 minutes. If the wave is still going down, you can extend 10 to 30 seconds to a maximum of 2 minutes for most people. If after three or four workouts you see a consistent flattening of the wave before the two-minute mark, you can cut the time back just enough to cut out the flat waves.

When you see the wave flatten out, they have gotten the most benefit from that set, and doing more will not give any additional results. When the wave flattens out, it’s time to stop that exercise and move on to the next one.

On the other hand, if someone tells you that they are interested in MAXIMUM RESULTS, and their wave is still going down at the two-minute mark and not going flat, you can extend it to 2:30. Some people may have more stored sugar than others in their strongest fibers, but this is rare. It’s more likely that they are not pushing with maximum effort for the 1.5-to-2-minute sets.

Your clients will likely experience sore muscles if they haven’t been working out in this correct way before now, and they may complain. Be prepared to explain to them that only by engaging these strongest fibers will they realize the maximum benefit for the effort being put in. The soreness may be less intense over time, and they will also get used to it.

They can also utilize Vasper to minimize post-workout soreness, so that’s an opportunity for you to sell that add-on service for their benefit. Other ways they can minimize soreness include taking anti-inflammatories such as ibuprofen; massage with a foam roller, tennis ball, or massage gun; light stretching; increased hydration; proper nutrition; sufficient sleep; heat therapy; drinking tart cherry juice or coffee.