(video is below) It’s one thing to talk about a concept – it’s quite another to SHOW it being done.
Folks, all reps are not equal when it comes to stimulating growth. It’s the reps at the end of a set that stimulate size gains to occur. The earlier reps, while necessary, do nothing to produce new size gains – they’re just too damn easy.
So here’s a video I just uploaded to my Instagram of me taking a set of dumbbell curls to positive failure. Then I “extend” the set with an extra rep. Then I try to add a little “omni-contraction” at the end – but my biceps were already so TRASHED that I really had nothing left!
So…are you training like me? Are you training with intensity? If not, why are you expecting to grow? It’s not going to happen.
I uploaded this pic to my facebook a few days ago. I think it says it all…
If you want a muscle to grow, you better punish it! ~ Mark McManus Click To Tweet
If you’re not convinced of this, here’s a reminder of what I said in my recent post about Effective Reps…
When we train, we want to DISRUPT HOMEOSTASIS to guarantee that growth has been stimulated.
The early reps in a set DON’T get the job done. Only those last few reps up to the point of failure will disrupt homeostasis sufficiently. It is therefore those last 1-2 reps that can be rightly called EFFECTIVE REPS.
People who don’t believe that intensity matters, but that Total Volume is how progress should be measured, are simply missing the point. If you cut out those last few reps, but perform more sets to increase volume, you are NOT performing the most important reps in the set – THE EFFECTIVE REPS.
THIS IS THE IMPORTANT POINT: All reps are important, but not all reps are equal in terms of their ability to stimulate growth.
NOTE: I have built a pretty big set of arms – starting from nothing – skin and bones! So I put together a free guide of how I built my muscular arms. How to train and the best exercises to use. Just enter your details below to get it immediately – don’t worry, I operate a completely zero-spam policy.
This is from world-renowned trainer Charles Poliquin…
…Training to failure is also indicated because lifting to the point where you can’t go anymore produces muscle damage and a large protein synthesis response, which will lead to greater muscle development.
Taking a set to the last rep maximizes the recruitment of muscle fibers, maximizes metabolic stress levels and also muscle damage…there’s simply no disputing that fact (also see my Arms Blast Workout for a dedicated high-intensity arm routine for up to an inch in gains in 7-10 days).
If your recent workouts have been less than an all-out effort – you know what to do! And it’s more fun. anyway! 🙂
Go grab the free MuscleHack app and start tracking your progress right inside the app. It gets rave reviews – everyone loves it!
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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