To fulfil your muscular potential, you MUST aim to progressively maximize TENSION… this requires consistently increasing the WEIGHT you can move over time, USING THE TARGET MUSCLE(s)!!
The next 6 weeks will see you improve your ability to generate more POWERFUL contractions, along with adding LBS to the bar seeing you get STRONG!! (…who doesn’t like moving some heavy ass weight ;))?
Always focus on generating tension in the working muscle first and foremost, but understand that doing chest presses with 5lb dumbbells won’t get you anywhere no matter how hard you’re contracting! You MUST get STRONGER over time to keep growing…
EXPLOSIVE contractions are one of the best ways to recruit more motor units and train your central nervous system to respond more efficiently. Motor units and muscle fiber types (I & II) are recruited in a specific order. The highest threshold units with the greatest potential for force output are recruited last, and will only be called upon once the force exertion required exceeds the capacity of the lower threshold units.
In other words, it should be clear that you will NOT get insanely strong or stimulate your CNS and fast twitch muscle fibers by using light weight!
Be aware that some of the techniques applied in this program are EXTREMELY challenging.
Get INTENSE, DRIVEN and FOCUSSED, but of course never sacrifice safety or form.
When doing this type of training, it is ESSENTIAL to properly prepare your tendons, ligaments, and muscles before stacking on the plates… unless you feel like taking a few weeks off training because you injure yourself.
Pay close attention to included techniques like progressive exertion sets and isometric contractions at the beginning of some of the workouts. These will prepare you to recruit more muscle fibers for the power/strength-based exercises and help you to avoid injury.
Now… don’t think that this is all just about lifting heavy.
The first two weeks are mostly focused on maximizing your mind-muscle connection (while adding some meat to those bones of course)… PAY CLOSE ATTENTION TO THE TEMPOS!!
The isometrics in both the shortened and stretched positions are to eliminate any momentum forcing you to control the rep with the target muscle.
There will also be extended time under tension sets and exercises focused on improving the mind muscle connection. These will take a great amount of focus and should push you just as hard mentally as they do physically…
DON’T take it easy on yourself! Squeeze that sh*t! Make it hurt, and FORCE it to grow!
This is an excellent time to focus on packing on some mass!
Higher calories and a bit higher carbs will help your CNS recover faster from the training to keep you growing as you get stronger.
Whether your goal is muscle gain or fat loss, nutrition is KEY!
If you need help in the nutrition department (or just want to avoid the hassle of planning it all), you can choose to get your hands on a personalized meal plan written by me, or instead my team can put together a great value done-for-you meal plan package – both options are available in the download area for the program.
…It’s time to get your game-face on and strap in tight, ladies and gents, this is going to be a true test of your manhood (or womanhood ;)).
Best of luck over the next 6 weeks, and remember… don’t baby yourself, if you want it, go get it champ!
Ben
