From the Gubernatorial elections that took place on April 11, 2015 it was obvious there was a systemic ploy to ensure incredible results were achieved. With a massive win of 996,071 votes out of 1,122, 836 votes cast (representing a 90% win) one can only admire such phenomenal results. When such great strides are achieved, it is important to study the model used and adopt key lessons in the interest of national development.
Below are 10 key ways to achieve absolute election success:
Make sure people can’t vote– It’s so simple but it really is pure genius. Across the 31 LGA’s there were records of missing election materials especially the result sheets. As eager citizens arrive, you can either stop them from getting accredited by making sure no PVC card reader arrives at the polling unit or in some cases allow them to get accredited but no stamp to thumb print the election sheet. Better still, you can have the ad hoc staff show that result sheets are missing to really discourage citizens. This will make people feel that waking up early to exercise their fundamental human right is a complete waste of time as a lack of result sheet shows how their ›votes will definitely NOT count.
Compromise the Resident Electoral Officer (REC) – This falls in line with best practice of the top-down approach in a system where decision-making is highly centralized. This provides an overall and clear direction for all tiers of the electoral hierarchy from the Electoral Officers to the Ad-hoc Staff to ensure a seamless execution of the plan for a successful election.
Abduct Overzealous Ad-hoc Staff– This is for those who will insist on doing their duty or due to a gap in communication from the Supervising Presiding Officer (SPO) may not have received the order of the day. So to avert any confusion simply abduct the young ad-hoc staff before they arrive at their assigned polling units. It saves from the drama of snatching ballot boxes in front of crowds as you can intervene just in time while you leave citizens waiting aimlessly at the polling unit. Also, it’s just a for a few hours, as they will be released just in time to submit their election materials in tact at the collation center while they wait to receive their appreciation envelope for the night.
FIG 1.1 Angry Voters at Central Uruan 2 heading back home due to lack of result sheets
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FIG 1.2 Missing election materials at Uruan LGA
FIG 1.3 INEC Officials sitting helplessly as no election materials were made available
FIG 1.4 Torn Ballot Papers at Offot 1Compromise the Resident Electoral Officer (REC) – This falls in line with best practice of the top-down approach in a system where decision-making is highly centralized. This provides an overall and clear direction for all tiers of the electoral hierarchy from the Electoral Officers to the Ad-hoc Staff to ensure a seamless execution of the plan for a successful election.
FIG 3.1 An empty PU at Offot 1 with no election staff
Use Violence where necessary- The use of violence in one area can have a ripple effect that will reverberate across the entire State, thanks to the use of mobile phones and social media. In this election we saw a more organized approach using white buses with decent looking thugs who came to cart away ballot boxes. They shot in the air using guns several times to disperse the crowd of eager citizens willing to vote. Unfortunately the violence did result in a few people being killed. In a country ridden with insecurity from a terrorist group in the North, 8 people getting killed and over 30 cases of severely injured people will definitely not get any media attention.
FIG-4.1-Snatching-of-ballot-box-at-Ikot-Ekpene
FIG 4.2 Thugs sighted at a PU in Uyo
Control The Media– To achieve absolute success you cannot afford for the media to be let loose in the State, they tend to have a mind of their own, desirous of reporting real happenings in real time. Ensure this freelance approach to the media is not condoned. They must be told to stay away and for those in the State they must be controlled. In a case where the brown appreciative envelope does not suffice, you have to use coercion by threatening to burn down their houses with their family in it. Of course, that should temper down any bright ideas on election reportage and ensure they are where the main actors of the State are to cover a seamless process of accreditation and voting in the 30% of the State that seemed to vote. This will of course be a stark difference from what International observers and some local observers will report but fortunately no one has a wide reach like the local media. Those observer reports are really just for those academics that aspire to be a resource for election monitoring in developing countries.
Compromise Some Observers– Again maintaining balance is key. It would be a shame to have such a flawless plan of robbing people of their right to vote by leaving observers to wander around freely reporting a very different reality you have worked so hard to create. In this case, invite them to your house for lunch, welcome them very warmly to the State House and ensure you have discussions of how greatly you have performed and how ecstatic the Akwa Ibom people are to vote 100% for continuity. Do let them know that you are a product of democracy and you will continue to ensure these dividends flow even after you’re gone as Governor. Again thank them for their good works and don’t forget the brown appreciative envelope, this time dollars must be the currency used, as some observers are sophisticated. As they report, you’ll be pleased to see them use the buzzwords such as ‘peaceful’ and ‘perfect’ to describe the successful election.
Strategic Use of Security Forces– Ensure you have heavy security presence in your opponents strong areas. As much as 22 policemen were present in one polling unit in Eniong Offot and none were present in other “less” threatening areas where violence erupted. This anomaly will secure the plan in areas easily controlled. While on the other hand, keep any opposition and their thugs from running amuck as they witness their grand plans to vote or cause their own brand of trouble thwarted before their very eyes. Also you’ll need to ensure the security forces across all levels are on your side. This is for post-election purposes when annoying citizens who actually get upset about their inability to vote, gather to peacefully protest the announced results. You must ensure that none of such revolutionary activities are tolerated. For the few bold citizens that are undeterred by the violence they heard or witnessed during the election process you must make sure as soon they gather, you disperse them. Release fire trucks, helicopter and army tankers to display an unrelenting show of force for those who will try to prove a point about their right to vote.
FIG 7.2Armour tank used to scare voters at Oron Rd
FIG 7.1 Security forces at Inec Hdqtr Uyo
Compromise Heads of Security Forces– You must positively influence the Commissioner of Police so that every time he gets on the news to discuss the elections he uses buzz words such as ‘peaceful’ and ‘perfect’ to describe the elections. When asked how about the pockets of violence being reported, he’ll react in a super confident way to play down such reports and make lackluster statements such as ‘there’s no violence but I’ll look into it’. He’ll stick to the narrative of perfect elections like white on rice. This will null informal news from miscreants on social media as the main security agent has spoken and his word is bond.
Announce Results as fast as you can– You cannot afford to announce too early, as it will cause eyebrows to be raised. Just make sure you are not the 1st or 2nd State to announce results but ensure you are top 7. At least a good 12 hours after elections is usually a good time to announce the pre-written results. Since you have achieved rule number one by stopping 70% of the citizens from voting, you can skip the arduous task of actually collating results from Ward level to LGA level to State level. There is no need for the manual labour of counting and deciding how many votes will be rendered invalid to guarantee the pre-determined winner. The pre-generated computer results is what you’ll have the REC write on the result sheet to be announced by the Returning Officer usually a Professor assigned from INEC who also plays his role of announcing results ‘as is’ without any questions.
Media Appearances– It is important to select key State actors from Government House, House of Assembly, former and current National Assembly Members and NGO organizations (heavily linked to these State actors) as media emissaries. You’ll need to ensure all media emissaries sing the same song of how the State has always voted one way and will always vote that way forever and ever. You also need to make sure all emissaries use the same buzzwords ‘peaceful’ and ‘perfect’ election. They cannot deviate from the script or attempt to sound realistic by admitting to any reports of slight violence or election fraud. They must not generalize or relate to the fact that Nigerian elections are far from perfect. They must keep their realism to themselves. Finally, these media emissaries need to dismiss any counter narrative from the public as the agents of the opposition parties. It is befitting to label the opposition parties as sore losers who failed miserably in their collective bid to even garner 10% of the votes in the State. Remember to thank the Akwa Ibom people for their steadfastness in delivering incredible election results giving the winner a landslide victory that is enviable by national and global standards. When pictures of protest emerge, tell the audience that those images are imaginary and the real march was a victory march around the State celebrating this glorious win.
The above steps are how to win an election Akwa-Ibom Style, real democracy from the great doctrine of Akpabiosm. Hope this serves as a useful guide in winning elections and nation building.
FIG 10.2 Protesters at Airport Rd, Uyo
FIG 10.3 Burnt tires at Oron Road
*NOTE: Please ignore the fact that the discrepancy on accredited voters between the announced result sheet (1,158,624) and the INEC server per the card reader (437,128) was 721,496. Leave the fact for your enemies to argue amongst themselves as you coast onto victory to be inaugurated as Executive Governor on May 29th.
It additionally helps improve posture and stability in your shoulder joint.
To maximally target your mid- and upper again, avoid
swinging or utilizing too much momentum to get the barbell up.
Doing so shifts the work to your lower back and hip extensors,
and you’ve already coated those muscles with different
workouts.
This program ensures every muscle will get trained a quantity of instances
per week, balancing volume, frequency, and restoration.
For occasion, many bodybuilders advocate for splits that
enable for muscle restoration while maximizing rigidity.
They typically argue that coaching a muscle group two to a few occasions a week can improve development.
This frequency allows you to stimulate muscle fibers more successfully whereas giving them
sufficient recovery time.
At Jack City Fitness, our fitness coaches have the expertise that can help you develop a customized workout plan so
you can meet your targets. Our coaches partner with you to get to know you and your skills, guiding you thru your workout
regimen. They work inside your health ranges, talents, and means to ensure that you get the type of personalized
exercise that helps improve your accountability, security,
and pleasure. They’ll also allow you to determine the best
methods to focus on these muscle groups with each gym session, class, or private coaching appointment.
Nonetheless, if you need to construct muscle sooner or
velocity up weight reduction, this program isn’t for
you. So by splitting the quantity over 2 exercises every week, you’re additionally in a
place to cut up the workouts throughout the sessions and goal specific muscle fibres extra intensely.
For many people, dumbbells are preferable to a barbell in this exercise.
Not solely because it could be simpler to get into
position with them, but additionally as a outcome of they may enable a longer range of motion, which is most likely going
optimistic in your pec muscle growth. Your chest muscular tissues – alongside along with your
shoulders, higher again, and arms – make out the frame of
your torso, and has a high impression in your visual appearance.
To be clear, this doesn’t imply the arms and core aren’t essential;
it simply implies that dedicating a complete session to them is likely wasting your time.
On the other hand, when you had been operating extra of a general
strength program or hypertrophy program where you by no means used loads heavier
than 85% 1RM, you would undoubtedly run a push-pull. One Thing we’ve learned over our years of coaching is that completely different coaching variables can dictate what muscle teams must be educated collectively.
Perhaps one of the best example of that is when selecting what muscles to pair when coaching for energy.
There are professionals and cons to every one, so weigh up your wants and desires, after which select the combos that work best for you.
In other words, you can’t go mistaken by together with it in your exercise routine, whether or not you contemplate it a compound exercise or not.
The barbell row lets you use heavy weights to overload your
back muscular tissues for maximal muscle progress. Nevertheless, it’s easy to cheat in this exercise and
use your hips to make use of heavier weights than your higher back muscles can deal with.
If you must increase your torso to an virtually upright place to tug the bar up, you’re utilizing
an extreme amount of weight for correct type. The pull-up is an old-school body
weight exercise for building a powerful, extensive again that has stood
the take a look at of time. Pull-ups goal the back muscles, primarily the lats, but also contain your rear delts and arms,
making them a superb train for building general upper-body pulling power.
You Are nonetheless working fairly a few major muscle teams in a single exercise, which can be fatiguing for the accent actions added onto
the tip. There are a quantity of different kinds of coaching that group certain muscle groups
together, relying on coaching intensity and frequency.
Here are some workouts you’ll have the ability to carry out to focus on each muscle group.
You might aim for 2-3 different workout routines per muscle group and see nice results.
As I stated earlier, you probably can goal your muscles in another way by changing the incline angle.
You can also change it as much as using cables as a substitute of free weights.
Stick to the 2-5 exercises per muscle group every workout and you may be
nice. The number of units and repetitions you carry out in each train is important too.
This methodology sometimes entails training one muscle
group per day. StrengthLog’s Push Pull Exercise Routine does not cease working after a set variety of weeks.
Your features will continue so long as you practice progressive overload by adding weight
to the bar or doing another rep than the final workout.
For the primary train, you’ll merge two high-intensity coaching methods, pre-exhaustion and supersets,
into one difficult however efficient combo. The ultimate exercise
of the primary coaching session is the bar dip,
a fantastic addition to any upper-body push exercise.
Furthermore, a wide grip (“fingers on the rings”) where your higher arm points about 45°
out to the sides, includes almost the entire pectoralis major’s muscle fibers.
A broad and powerful chest is greater than only a filler of your shirt.
When you practice 6-7 days per week, particularly as a newbie or intermediate lifter,
your progress with stagnate rapidly because you aren’t allowing enough
time for recovery. Whereas you’ll have the ability to choose any of the same three day splits I discussed on this
information, I Am Going To provide a sample 3 day bodyweight routine utilizing the
Push Pull Legs cut up. During your deload week, you can do full body workouts or your current routine at considerably much
less intensity (half the burden load, maybe less sets). You may wish to simply do bodyweight
workouts (see good choice simply below).
Place your ab coaching firstly of your exercise if abs are high precedence.
The calves include the gastrocnemius and the soleus muscular tissues.
The gastroc gets worked by standing calf raises, and the soleus bears
the brunt of the load during seated raises. “Optimal calf growth requires bent-knee and straight-knee positions for maximal development,” says
Brad Schoenfeld, writer of The M.A.X. Muscle Plan. You must be drinking about half your
body weight in ounces of water. So, should you weight 200lbs,
you want one hundred ounces of water per day (or 3 liters).
Actions like shoulder presses, lateral raises, and push-ups guarantee you have interaction all areas of your shoulders.
For your arms, contemplate bicep curls, tricep dips, and skull crushers.
These workout routines not only sculpt your arms but also promote higher performance in different workouts.
So you’ve three days a week to coach; what workout cut
up are you going to use? Choosing the proper training cut up
on your goals is crucial to optimizing your time within the gym by making the most
progress without shedding any time. In this text, we’ll go over the most effective
coaching splits to take advantage of out of
your three days within the fitness center. It can be helpful and has been proven to be useful via research research that by activating the
opposing muscle (agonist/antagonist), you complete more practical workout routines.
The first time you do this pull exercise, you should
try to find weights that permit you to perform the prescribed number of
sets and reps with good form in every train. This is because longer rest intervals permit us to perform more reps in the subsequent sets.
More reps imply more coaching being accomplished and extra stimulus for the muscles to
develop. To compensate for shorter relaxation periods, you’d want to increase the variety of units you do.
The barbell deadlift is tough however works most of your back muscular tissues in a single motion, making it an effective first train in your pull day
exercise. As the name states, a pull day is a exercise where you concentrate on pull
exercises and the muscle tissue concerned in them.
In addition, you’ll get a whole blueprint of the workout program, with detailed
guides to the different workouts and workouts. That Is why veteran gym goers
incorporate something called a coaching cut up to finest address all these muscle groups and strategize which
you must handle in your particular person workouts.
For optimum outcomes, practice your muscle teams
2-3 times per week.
We give this example as a outcome of it usually occurs in the true world.
This is an issue because the again has plenty of varied muscle tissue and motion patterns while
the chest has relatively few. Therefore, doing this overtrains the chest and undertrains the again (Again, I’m certain there are examples
of this working, however in general). Assuming you’re performing massive barbell actions
and even body weight movements (push-ups, chin-ups), your
core is actually already getting lots of activation. Therefore, positively throw in some isolation (our
favorite is the barbell rollout), however a whole day is basically
simply an extreme quantity of. You can train your core (abs, obliques, lower back, transverse abdominis) with any
muscle group, big or small, higher body or lower body.
Nonetheless, it’s usually finest to work your core toward
the top of your exercise.
However, as we age, this capability can begin to lower, and you could have to
decrease the frequency of the variety of occasions you hit the
health club. As your frequency decreases, it may possibly
affect what training plan you utilize. Now, in case you are very restricted on time or
simply need to prepare to assist other targets,
you can get away with training for 2 days. On the flip facet, more experienced lifters or bodybuilders could also do six days every week.
Coaching frequency refers back to the variety of occasions you want to go
to the health club every week and has an enormous effect on one of the best coaching
break up for you.
This lets you really hone in on a muscle group every
workout to maximize the depth. Higher and lower physique splits are great to permit for more
muscle hypertrophy, volume, and restoration. It’s a easy coaching framework, that can make issues easy in addition to effective.
Pull workout routines involve a majority of muscle tissue in the posterior chain and the back of the physique, with exception to the
triceps. Muscles involved in pull workouts are the back, rear delts, biceps, and lats, and embody exercises such as the lat pull down,
deadlifts, rows, shoulder shrugs and glutes, and hamstrings.
Isolated movements, or coaching, refers to contracting and stimulating just one
muscle group at a time. According to science, muscular tissues grow the most when they’re stimulated each 48 hours.
You should train every muscle group 2-3 instances per week,
balancing training frequency with muscle recovery. This approach
maximizes growth while stopping overtraining, guaranteeing
your muscle tissue get the remaining they should thrive.
It’s essential to stability your routine with compound and isolation movements.
Compound workouts, such as overhead presses, work a
number of muscle teams simultaneously, while isolation exercises allow you to think about specific muscles, boosting endurance.
Compound workouts are likely extra environment friendly and effective for building total
power and functionality, whereas isolation workouts allow you to focus
on particular muscle teams.
Since many chest workouts involve secondary activation of the
triceps, combining these two muscle groups allows for a complete upper-body workout.
Combining legs and shoulders in your workout routine delivers a thorough approach
to building power and stability. This mixture not solely
targets main muscle groups but also fosters functional
motion patterns that enhance your general athletic performance.
Start your session with pull up variations, like extensive grip or chin ups, to engage your back muscles whereas also activating your biceps.
These compound movements not solely construct strength but also improve your grip, paving the way for extra intense exercises.
For added depth, contemplate incorporating weighted pull-ups or resistance bands.
Pairing muscle teams strategically throughout exercises helps you maximize
effectivity, steadiness strength, and optimize recovery.
These muscle teams are nearly at all times energetic in strength-building
exercises. Some folks discover hiring a personal
trainer helps them stay motivated and makes figuring out extra fun. A coach can keep you accountable and ensure that
you’re working at an applicable depth on your current health stage.
Another thing to consider is how many strength-training classes you could have weekly.
Many exercises will work no much less than two completely different muscle groups
collectively, while others can isolate specific muscles.
If you’re employed out the biceps, shoulders, and chest on Monday, then you’ll have the ability to train the triceps
and back on Tuesday. In truth, all of those stances are wrong—there aren’t any “best” muscle teams to workout collectively.
How you structure your energy coaching program largely depends on how much time you want to practice and how shortly you recover.
Most of the time you wish to train pushing muscles collectively, pulling muscles together,
legs, and abs. Nonetheless, there are numerous different methods to
combine muscle teams effectively, which we’ll focus on beneath.
Muscle protein synthesis (which is a naturally occurring course of for repairing
muscle and hypertrophy) levels off at around hours after a
great workout. So, ideally, you would hit the same muscle group
every third day and continually keep that process going while not letting
DOMS (delayed onset muscle soreness) get in the means in which.
Once More, a good workout method and good recovery practices (sleep, diet, hydration) are
key to attaining this. So, if the plan has an train that calls for 5-8 reps of 4-5 units.
Then you may begin with 5-6 reps and ultimately work as a lot as eight reps,
then add a further set, then lastly increase the weight load.
In fact, there have been multiple research that present isolation actions provide
no extra benefit in muscle progress, assuming you’re utilizing compound exercises with progressive overload.
Your corporeal form homes over 600 muscles, all working collectively to assist you
carry out your best every day. Health execs tend to prepare all of those into totally different muscle groups—think higher physique, decrease physique,
core, and legs. If you’re coaching to enhance your physique, it
might really feel unimaginable to grasp tips on how to
strategy training all of those teams in your exercise plan.
Complete all your reps with the best arm before switching to the
left aspect to do the same quantity. Furthercombinations could
be made by combining that group with muscles thatfrequently work
in tandem with the arm, just like the shoulder and chestmuscles.
As a person becomes extra comfortable with working out and their health stage increases, they might profit from a extra targeted
approach. Anecdotally, this will additionally assist
with the psychological factor of understanding. This article will focus on which
muscle groups people can work out collectively and provide an instance workout schedule.
This level of quantity will be good for you for the first several months of your weightlifting journey, but as mentioned earlier, you’ll need to “bump up the volume” to keep progressing.
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People that compete choose and practice the shape that
gives them one of the best benefit to raise the most weight.
It is crucial that you simply preserve good type with the sumo deadlift to avoid harm.
If you don’t have band pegs, drape a resistance band over your
barbell after which stand on it. Pretty much all the muscle tissue in your
physique are absolutely contracted at the prime of a deadlift.
Additional, the deficit deadlift is far more quad dominant so you’ll nonetheless get
the work. Subsequently, we we’ll review the correct kind and contact on some widespread errors.
Further, in case you have a weak grip, the deadlift will repair that.
Assuming you’re not utilizing straps, you should maintain the barbell
together with your palms, which might get heavy fast.
Speak to anybody with a giant deadlift, and you may see a strong set of forearms.
As a end result, you might want to reduce your expectations for
this lift and use a lot lighter weights. It’s not unusual for lifters
to remain around 50-60% of their deadlift 1 rep max for the primary
couple weeks until starting to progress. Despite these drawbacks, there are nonetheless a quantity
of snatch grip deadlift benefits.
Observe that you just do get a little bit of back
coaching within those sessions so maintain that in mind when putting in other back exercises.
GHD or again extensions are always an excellent add-on to increase your posterior chain strength and endurance.
Due To This Fact, you must have a minimum of a yr of coaching earlier
than you start taking a look at a selected deadlift program.
Not only does it construct energy and mass, It’s most likely probably the most
functional exercise there, because it consists of picking a
loaded barbell off the ground. Of course, it’s kind of extra technical than that,
which we’ll get into below, however that is
the gist of the raise.
It may additionally be a greater choice if you need to work your back muscle
tissue less as you are compelled to adopt a more upright place.
When your ft are positioned far aside this prevents your glute max from totally lengthening which means that it can not produce
probably the most quantity of force. Then, with
three months of practice, he can deadlift 285 kilos for a single repetition. Everything you
should improve your Deadlift method in a single convenient place.
Failing to maintain the bar towards your body at all times results in an inefficient bar path.
The middle of your foot is where your balance is essentially the most centered.
For this reason, you should set the barbell above this point instead
of over the toes or too near your heels.
This exercise is extremely demanding and may be programmed in quite so much of ways to extend absolute
energy, power, and work capability. As long because the motion is executed safely, the deficit deadlift will present vital gains in decrease body strength.
Exercise variation is an important side of Conjugate Method training.
Using train variations allows an athlete to realize optimum training stimuli in a targeted and specific method.
If an athlete has an issue or weakness limiting progress, we can program related major or accent exercise variations to resolve the problem.
In almost every case, your snatch grip deadlift will be
most effective with the barbell above your midfoot. Since this is your stability level, letting the bar transfer away
from you (by permitting it to float forwards) will cause
you to lose effectivity. You ought to now perceive the benefits of the snatch grip deadlift.
In order to reinforce correct snatch mechanics, you probably
can incorporate the snatch grip deadlift into your program utilizing eccentric tempos, pauses,
and partials. Composed of three separate muscles, your hamstrings are liable for hip extension and knee flexion. They help stabilize your lower physique during the deadlift, serving to you to carry heavier weights safely.
This article covers every little thing about deficit deadlift train in order that anybody
willing to add this motion to their workout plan would know the right methodology, implications, and risks.
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