From the desk of Alain Gonzalez…
If you're a beginner and have been lifting weights for less than 6 months, DO NOT READ THIS.
If you’re getting bigger and stronger, week by week, my friend, this is NOT for you.
If, however, you've been busting your hump in the gym, day in and day out, for 12 months or longer, but you can't seem to build any more muscle or add any more weight to the bar, THIS IS FOR YOU!
So How Can You Keep Building Muscle, Gaining Strength, and Avoiding Plateaus?
By following the 3 advanced training principles below…
Note* These will only work if you’ve been training for 6-12 months (or longer). If you’re new to weight training, you do not have to implement these strategies for growth.
Higher rep training (10-15 reps per set) is great for sarcoplasmic hypertrophy.
That means it increases the size of the muscle cells and allows them to hold more fluid, giving them the appearance of looking bigger.
Additionally, this type of training forces blood and metabolic by-products into the cells. Blood delivers extra nutrients, which aids in growth, while these metabolites, such as hydrogen ions and lactate are also key promoters of hypertrophy.
Trouble is, this isn’t enough.
Low-rep strength training (1-6 reps per set) is usually associated more with athletes like strongmen and powerlifters – and they’re not bodybuilders!
These guys might be on to something though.
Training with heavier loads places a greater demand on your Central nervous System (CNS) and this is king when it comes to packing on mass.
The more efficient your CNS, the stronger you are, and the more weight you can lift.
The more weight you can lift, the more muscle you build.
Get your squat to 500 pounds or your deadlift to 6 plates a side, and there’s no way you’ll be small, weak and skinny.
Plus, this training style boosts myofibrillar hypertrophy – an increase in the density of muscle tissue, making you look much harder and more solid.
If both higher-rep training and low-rep training are just so great, how do you go about combining them?
Unfortunately, it isn’t nearly as simple as just doing both in every single workout.
Plus, what about mid-rep training?
We talked about 1-6 reps and 10-15 reps, but what about stuff in the 7-9 rep range?
Fortunately, the solution is simple: daily undulating periodization!
Each time we stimulate a muscle through weight training, we induce MPS.
MPS is essential to the body's ongoing growth and repair of muscle tissue. If we can synthesize more protein than we breakdown, we end up with more muscle than we started with.
MPS is more than doubled at about 24 hours following an intense training bout. It then begins to drop back to baseline about 12 hours later.
So let’s look at an individual who trains his chest every Monday. He elevates MPS, by Wednesday it’s back to baseline, and it’s not elevated again for another 5 days.
Now let’s look the individual who’s training his chest twice per week – say Monday and Thursday. He elevates MPS, by Wednesday it’s back to baseline, and the next day it’s elevated again. It’s pretty clear to see that this individual is spending more time building and repairing muscle tissue than the guy on the low frequency split routine.
Now who do you think will build a bigger chest, faster?
Muscle is a byproduct of strength, and unless you’re getting stronger, you’re not getting bigger, period.
Seriously, when’s the last time you saw a jacked dude struggling to bench 135lbs? Never.
I’m not saying you should stay under 5 reps and max out every few weeks - or completely eliminate bicep curls and replace them with more squats and deadlifts - what I am saying is that unless you’re adding more weight or more reps, you’re not going to stimulate further growth.
Bottom Line: You don’t have to train like a powerlifter, but you should always walk into the gym with one goal in mind: do better than I did last time. If you’re a caveman like me, bring a pen and pad into the gym with you to record your lifts. If you’re a bit more sophisticated, use an app. Regardless of how you do it, track your progress!
Serious Lifters Only!!!
Let me be very clear...
If you're just lifting weights to impress women, this isn't for you.
Getting women isn't going to be a big enough motivator to get you through these workouts.
If you want to build the most amount of muscle possible in the least amount of time, you're going to have to work for it.
There are no "sneaky tricks" or "special methods" - just proper programming, smart periodization, and hard work!
If you're willing to do what it takes, you'll have no problem packing on slabs of muscle while gaining animalistic strength.
If you're lazy and unmotivated, however, this is not going to work for you.
Do you have what it takes? Then here's what you're going to get!
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