HOW TO BUILD LEAN MUSCLE and get results in each training session
Create Different Rep Ranges
This will allow you to focus on controlling the weight for x reps. The idea is on a 10-12rep range, and reach the 12th rep in order to increase the load. Then we can add different training methods such as basic progression or dynamic double progression with different styles.
The virtual app is where you will find over 15 training styles and methods
Controlling eccentric and concentric movement will allow you to set up a tempo where you can connect with the targeted muscle much better while keeping full tension ONLY on those muscles.
Controlled reps are also tied in with movement velocity. Controlled but explosive movement is more likely to stimulate faster fibers and slower movements might better stimulate smaller motor units.
Mind Muscle Connection
This is the fundamental of training if results are what you seek.
Think of it as “savage yoga training.” In your mind, you have to visualize the targeted muscles contracting and lifting the weight, ( 97% of people I see training, just move weight around) feeling every sensation, and trying to contract every fiber rather than going through the motions.
Yes, in both eccentric and concentric movements, I know is easier said than done, but this is why we practice on a rep range with controlled reps, with perfect form, and full mind-muscle connection before adding more reps or weight.
Full range Of Motion ( ROM )
Partial reps can work and give results but as you become a more advanced lifter a full range of motion will be more beneficial.
Different motor units activate during different portions along the range of
motion of a movement. Some are activated through the whole range, some
at the stretched position, some at the contracted position, and some at various
Tension while stretching a muscle seems to be an independent growth stimulator
in addition to tension itself. By doing full ROM, you can stimulate
growth via both tension in general and tension under stretch specifically.
Training To Failure
Before training to failure all the above must be in check, otherwise, the only thing failing is your training session.
Training to failure should be the goal of every program. While one session at 10 RPE will cause more growth than one session at 5 RPE, the 10 RPE session will create more fatigue. This fatigue will limit your ability to progressively overload across subsequent weeks and therefore limit gains.
Having the right workout programming “structure” will allow you to maximize muscle growth without limiting your gains, we do this by creating a periodization.
Stop wondering what to do and join the virtual app and follow the weekly program.
Focus on Recovery
Breaking Satellite cells is the focus at the gym ” creating damage “. Off the gym, we need to repair the damage, so we can come back strong enough to progress from past workouts.
Ideally, you want to train based on how well you can repair if that makes sense.
Start by sleeping 8hrs, upping your protein intake to 1.5lb per body weight, and reduce stress as much as possible. You’d be amazed at how much these factors truly affect your ability to improve your body composition.
Recovery means that you’re able to have great pumps when working out, you can progress with your lifts, you are in a good mood, and you can enjoy and perform optimally at everything.