Intensity is the single most important key to making a muscle grow. No doubt about it!
Even some people who used to disagree that taking a set to 100% (i.e. positive failure) was critical, have in recent years been forced to change their mind in the face of scientific findings.
Today I’m going to teach you a method to crank up the intensity levels and crank up the growth stimulus (quick note – the Free MuscleHack Android app was just released! Go to the Play store and search for musclehack. Track your workouts and get my free tips – it’s getting rave reviews!).
Y’all know by now that I love old-school high-intensity methods created by the likes of Arthur Jones and Mike Mentzer. (You might like the book The Wisdom of Mike Mentzer, if you enjoy this type of stuff).
So today, here’s a cool high-intensity technique Arthur Jones used to promote. And I want you to try it out! It’s really simple! But effective!
THE 20-SECOND GROWTH TRIGGER
Once you reach the point in a set where you can no longer complete another positive/lifting part of the rep unassisted…
…continue to PUSH or PULL on the weight – and try to do it for 20 seconds.
What this will do is:
- Skyrocket Metabolic Stress levels
- Recruit max numbers of both Type 1 and Type 2 Muscle Fibers
- Increase Time Under Load
- Increase Muscle Damage
When all of these things increase, growth stimulation is increased accordingly.
Just push against an immovable bar or weight after your last rep.
For example, when benching, you can rack the bar after reaching positive failure and simply push against it in its racked/immovable position.
It’s going to BUUUUURRN like hell. But it’s the kinda burn we all love.
And your pecs will get a HUGE PUMP.
You can do this with barbell curls, tricep extensions, leg extensions…everything. Most body parts lend themselves well to this technique. Try it out today during your THT workouts (only after the last set for a body part – not after every set).
Make sure you download my totally free 3-day and 5-day/wk THT training routines and the free app! Just enter your details below for immediate download. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! No spam, no BS, no weirdness. You’re about to get the best gains of your life…
And I have many more Higher-Intensity Secrets. I put together 6 techniques from the “Golden Era” that Arnold and those others guys used. Enter your details below to get them immediately…
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
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