is a registered trademark with Dr. Wanona. You do not have my permission to share this training with anyone unless you ask me personally and guarantee you will credit me with its creation; in other words don’t steal my ideas.
Created by Dr. Rev. Wanona Wellspring Ceisel, DN, LMT
Many years ago when lifting weights I ran across an article by Larry Scott.
Mr. Scott was a personal trainer and mentor to Arnold Schwarzenegger who trained with Scott when he first arrived in the US.
In fact, Larry Scott has won Mr. America, Mr. Olympia (1965) and Mr. USA titles. He had such a marvelous physique. In the article in the Chicago Runner, he described a workout routine unlike any I had ever experienced. I used his technique and found amazing results. Later he came out with another routine, which he called the “9-Minute Miracle Workout.”1 What is amazing to me is that less time spent working out can give better benefits.
After receiving my doctorates in naprapathy, I was better able to include movement therapies in the rehabilitation protocol with patients after an accident or illness or if they just wanted to improve their health. It was then that I began to really incorporate the ideas that Larry Scott, and our good friend Dr. Fenn2, in what I now call FennFlexR. I gathered together yoga flexibility, breathing techniques, synapse technique and higher intensity levels into a weight lifting routine to create FennFlexR. Here is the basic premise: The muscle works harder because we focus on eccentric contraction and the repetitions are slow using focused breathing and multiple breaths throughout the range of motion. We can reduce injuries, as well as delayed onset muscle soreness, and increase strength in less time as well as become more flexible.
How Growth Hormone Increases with Intensity Training
The anterior pituitary is a gland located in the cranium between the two hemispheres of the brain just behind the orbits of the eyes. Growth Hormone is secreted by the anterior pituitary and stimulates the liver and other body cells to secrete a growth-promoting peptide hormone known as IGF-1, insulin-like growth factor-1 also known as somatomedin C.
In addition, IGF-1 exerts direct effect on the metabolism of protein, carbohydrate and lipid on various cells and tissue.
The primary physiological effect of growth hormone (GH) is to stimulate both growth and protein anabolism. Compared to these effects, metabolism of carbohydrates (CHO)and lipid are minor. However, marked excess of GH does produce significant increase in CHO and lipid metabolism.
Growth Hormone will
- render adipocytes more responsive to lipolytic stimuli;
- increase gluconeogenesis by the liver; and
- reduces the ability of insulin to cause glucose uptake by peripheral tissues, often termed “anti-insulin” effect, as seen with elevated plasma glucose levels.
During most of the day, little or no GH is secreted, although bursts may be elicited by certain stimuli, including stress, hypoglycemia, and exercise. An hour or two after one falls asleep, one or more larger prolonged bursts of secretion may occur. These are under the control of the hypothalamus or specifically, the hypothalamic hypophysiotropic hormones. Growth hormone is stimulated by GHRH, growth hormone releasing hormone. And inhibited by hypothalamic somatostatin.
The result of changes of these two signals is the occurrence of episodic bursts and manifests a striking diurnal rhythm.
Additionally, during periods of stress, the fight-or-flight response is activated in the autonomic nervous system. Including epinephrine, which is secreted from the adrenal medulla, the actions of the sympathetic neurons under stress include the following:
- increased hepatic (liver) and muscle glycognolysis (provides a quick source of glucose)
- increased breakdown of adipose tissue triglycerides (provides a supply of glycerol for gluconeogenesis and of fatty acids for oxidation.
- Decreased fatigue of skeletal muscle
- Increased cardiac output (increased cardiac contractility and heart rate)
- Shunting of blood from viscera to skeletal muscles
- Increased ventilation
- Increased coagulation of blood
The advantages of these responses is invaluable
Steroid hormones, in contrast, are produced by the adrenal cortex, testes, and ovaries.
- Aldosterone effects salt metabolism and the kidney’s ability to handle sodium, potassium and hydrogen ions.
- Cortisol and corticosterone are glucocorticoids and effect the metabolism of glucose and organic nutrients. Cortisol also facilitates the body’s response to stress and regulates the immune system.
- Androgens are secreted by the testes and ovaries.
Steroid hormones exist in plasma bound to proteins and free dissolved in the plasma. The degree of protein binding affects the rate of metabolism and the excretion of the hormone.
Hormones that circulate freely in the bloodstream last only brief periods and protein-bound hormones are less vulnerable to excretion or metabolism and removal may take many hours or several days. The effect of steroid hormones is the rate of synthesis of proteins. Pharmacologic benefits include the suppression of allergic and inflammatory responses.
In an exercise routine where subjects goals are to tone and sculp, the GH can be elicited with several positive effects:
The method is to create a stress situation with intensity of weight that causes a surge of GH to be excreted. Because GH has a local response, this is especially helpful in spot reducing.
The FennFlexR is a routine that is done with every muscle in four sets. Each set has a purpose:
Set One. Warm the muscle.
Set Two. Work the muscle.
Set Three. The “Fear” set.
Set Four. Work the growth hormone into the target muscle.
Between sets one and two, and two and three the person must stretch the muscle they just worked. It is possible to increase weights on a weekly basis using this technique.
I call this set the warm-up set. This allows blood to flow into the muscle to warm the tissues and joints. I recommend that the weights are kept at a low range to allow for easy range of motion for the joint and muscle effort should be low. The brain should recognize this as an easy effort and the body remains relaxed.
Stretching is very important after set one. While the muscle is warm, the muscle can be stretched and not torn. There is no catabolism in the FennFlexR technique.
This is the strength set. Enough weight is placed on the machine or bar so that the person is able to accomplish 6-8 good clean reps. No more. There is a reason for this. Each repetition is done slowly and deliberately with good extension and smooth flexion to control the movement at the joint and focus on eccentric contraction of muscles. An example is the biceps curl. Each repetition is done slowly as the elbow extends and eccentrically lengthens controlling the weight held in the hand. This will gradually change the lever arm as well allowing for control at the joint and strengthen the length of the muscle. Breath is most important here. In FennFlexR we take several short breaths and exhale several times to allow lactic acid to be processed more quickly as we slowly lower the arm and raise the arm. The goal is to complete six good repetitions staying within an aerobic capacity. When we go beyond the level at which our mitochondria can process lactic we have entered into the anaerobic phase of exercise, which is catabolic and we begin to break down muscle tissue. We absolutely do not want to do this. There is no muscle soreness after working out if we stay in the aerobic capacity.
Stretching here will allow the muscles to relax, prevent reflexogenic contraction and guarding in a very tired muscle. Relax and take your time. I recommend stretching each muscle for 2 or 3 minutes. This will also allow the heart rate to come down and a minimal amount of cooling to occur.
The muscle is now ready to work harder than it ever has. Larry Scott called this the ‘Fear’ set. The reason makes sense, however. The person must lift so much weight, isometrically, that only one quarter of one rep can be accomplished. If you are on equipment that counts your sets and reps for you, then make that one complete repetition. The isometric workout here focuses on one muscle lifting one bone. First of all, the brain is extremely excited and a rush of growth hormone is released into the body and targeted to the muscle that is working so much overtime. Secondly, the bone is being pulled upon which makes for stronger bone and tendon. And thirdly, the heart rate is up which is pumping more oxygen into the muscle and more lactic acid into the mitochondria. Also, over time there will eventually be more mitochondria to help out in the future.
There is no stretching session between set three and SetFour for one very important reason. Growth hormone will be absorbed and eradicated just as quickly as it was released, so it must be used immediately.
Without a break between set three and SetFour, except for changing weights, the person will now reduce the weight to the level of Step One. This lower amount of weight following an isometric stress on the muscle will help focus the growth hormone into the target muscle and help build more muscle fibers. We do not need to worry about repair, because we have stayed in an anabolic mode throughout our workout.
If during Set Two you find that you can almost as easily do eight repetitions as doing six, it is time to increase weights. But this is not the set where we increase the weights. Increasing weights on Set Two will only damage the muscle and that is not our goal. Instead, increase the weights on Set Four. After an isometric contraction, the growth hormone is focused into the muscle. By increasing the weights only 5 to 10 pounds in Set Four, the muscle begins to recognize this as an easy task to accomplish and remembers the new weight limit. At the next workout, this is the weight you would begin with. It is safe to increase weights every other workout for that muscle.
The muscles need to rest, and the brain likes variety. It is better to let a muscle that has worked very hard rest for two weeks before working it again. For this reason, we do not do the same workout routine every day. The brain would get bored and you would reach a plateau. Instead, vary the workouts in this way: Work the front of the upper body one day and the back of the lower body on the same day. Then on a following day work the upper body in the back and the lower body in the front. Or spread it out even more and work front of the arms and upper back, upper chest and hams, calves and biceps, latisimus and tibialis, etc. Variety is the spice of life, and it is important that the brain stay amused and excited. Besides the added benefit of allowing the muscle to build more fibers especially when recovering from injury, it is important to vary your workouts. Always add abdominal work with every workout, and a good 10-minute aerobic warm-up before beginning any workout.
Here is a summary of the benefits of FennFlexR:
- No delayed onset muscle soreness
- Growth Hormone Release for muscle building
- No muscle damage
- Decreased rehabilitation time
- Increased strength in shorter time.
- Increased bone mass and density
- More oxygen to the brain
Relaxation is necessary for optimal performance during the day. At the beginning and end of your workout sit in a cross legged posture or Easy Pose. Empty your mind and relax the tension from your body. Breathing is key to relaxation. Inhale completely and deeply, relax and exhale quietly. Practice Three-Part Breathing for a few breaths, then continue to breathe deeply for five to ten minutes.
Part One. Inhale deeply allowing the belly to move forward. The diaphragm contracts as the lungs expand filling with fresh Oxygen. Fill the body as water fills a vessel.
Part Two. Begin with the belly and expand the lower ribs, then the upper ribs all the way to the clavicles.
Part Three. Feel the air reaching the top of the chest, then relax.
Control the exhale and quietly empty the top of the chest, the lower chest and ribs, and then the belly comes back. Gently pull the navel back towards the spine. The inhale will follow naturally as you repeat the process.
A Naprapathic physician is a doctor who specializes in connective tissue disorders. It is my specialized training that has led me to the discovery and refinement of the FennFlexR routine. I have been training patients and personal trainers to work with their limitations. Rather than focus on stretch in the tight side, we concentrate on strengthening the weak side. Within these parameters and we are seeing amazing results; 12% bone gain in one year, and range of motion increases in 6 weeks for example. It is my goal to help patients recover from injury or illness in less time, and not have to spend so much time at the gym if all they are interested in is staying healthy but their lives are very hectic. FennFlexR is the answer to every person’s health improvement program. I can be reached at email@example.com for questions about FennFlexR or other health-related matters.
Dr. Rev. Wanona Wellspring Ceisel, DN, LMT is a Naprapathy doctor, licensed massage therapist, clinical nutritionist, pain management and rehabilitation specialist, and yoga instructor. She is also the owner/director/instructor at the Wellspring Centre of Natural Healing Arts an accredited medical massage vocational school in Naperville, Illinois (from 2000 to 2005) and creator of Wellspring Massage, Facial Reflexology and owner/director/instructor at Spring Creek Holistic and Organic Farm founded in 2014.
- Larry Scott, Utah, 1996
- Fenn, anatomist, 1952