If you want to get stronger as fast as possible, listen up.
I’ve traveled the globe, doing workouts in gyms far a flung to bring you this important news.
I’ve discovered the fastest way to build muscle when you’re sleeping 8-9 hours per night and eating .7-1g of protein per pound of desired body weight.
It’s…
SQUATTING BELOW PARALLEL
SITTING BACK IN A DEADLIFT
TOUCHING YOUR SHOULDERS AT THE BOTTOM OF A SHOULDER PRESS W/ THE BARBELL
GETTING YOUR CHEST TO THE BAR ON A PULL-UP
TOUCHING YOUR HEAD TO THE FLOOR ON A HANDSTAND PUSH-UP
and everything else that sounds like this.
The science to getting strong quickly is actually very simple and is often overlooked by the number on the bar or the score in the WOD.
If your goal is to get stronger, your real goal is to build control in the full range of motion of the exercises you are doing. To get the biggest stretch in the bottom of the exercise and the strongest contraction at the top is what tells your muscles “I need you bigger.”
The reason this works is that our bodies adapt to the demands we place on them. But, our muscles don’t think. They don’t go “we lifted 40# today, we must build to be ready for 45# next week or boss is gonna not be okiedokie.”
Your muscles are rebuilt based on the damage they experience during a movement. The more range of motion you have, the more your muscle fibers you fray and are forced to rebuild.
The more time under tension (control), the more blood flow you pump into that muscle. Not only creating more tears but leaving a super highway open for nutrients to get to once you go have food after your workout (this is why protein shakes are recommended within 90 minutes after exercising).
It doesn’t matter the number on the bar. It matters what your body feels. If you feel like you’re struggling to hold perfect form and get to the ranges of motion while maintaining form, you’re doing a whole lot of good for getting stronger.
If you’re chasing a weight while feeling tight around your lower back and your coach is telling you to push your knees out, you’re doing damage to parts of your body that don’t grow in the same way (your ligaments).
So, if you want to get stronger faster, stop worrying about the number on the bar. Worry about “am I feeling what I’m supposed to” and then look to your coach when you’re not sure. They will get ya moving the right way in accordance with your goals.
To talk with a coach today, click the link found HERE to schedule your No Sweat Intro